by Rupe | Nov 14, 2014 | Fitness
Narrative: (Duration – 50.00 mins) → My Nike Line
Intended on doing a long run today but started and did not feel up to it, besides I have quite a bit to do in the office. I felt relatively strong so I will probably go for another run this evening to up my totals or I will wait until tomorrow dunno yet. I am having a bit of a syncing problem with Nike right now, should resolve itself soon tho. That’s it for now… Good livin’…just keep on movin’
Abdominal Exercises:
Oblique (L and R) Crunches w/35lbs DB – 4 sets of 25 reps each side – 200Standing Reverse Crunches – 4 sets of 25 reps – 100Hanging Leg Raises – 4 sets of 25 reps – 100Lying Left Crunches – 3 sets of 20 reps – 60Lying Right Crunch – 3 sets of 20 reps – 60Front Crunch – 6 sets of 15 – 90Decline Crunches – 4 set of 25 reps – 100Push ups – 4 sets of 25 – 100
Cardio: (Duration – 50.00 min) @ Intensity Level: 5.5
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.10
Goal and Statistics
Total Distance: 116.50 (111.40 + 5.10) miles (Goal 185/68.50 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)
by Rupe | Nov 12, 2014 | Fitness
Narrative: (Duration – 60.00 mins) → My Nike Line
Really good run today; probably the best that I have had a few days now. I pulled back a bit on the intensity but racketed the incline (15-25°) and kept the step up in the high 70s to 80s. Slow down a bit to the end, but nothing like my last run. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 11, 2014 | Fitness
Narrative: (Duration – 48.28 mins) → My Nike Line
Took a day in between my last run, but it appears I still have not gotten my full wind back as yet. Started getting side cramps at the 4 mile mark – most likely due to dehydration. At any rate, run at a 2.0 resistance between 15-20° incline and stayed well within the 78-84 steps per min (SPM) range. Started to slow down noticeable at the 3.5 – 4mi mark. That’s it for today… Good livin’…just keep on movin’
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by Rupe | Nov 9, 2014 | Mad Musings, what the...?
Two hundred fifty years of slavery. Ninety years of Jim Crow. Sixty years of separate but equal. Thirty-five years of racist housing policy. Until we reckon with our compounding moral debts, America will never be whole. By Ta-Nehisi Coates
My thoughts:
This is a seminal piece of writing by one of the most refreshing and bright young black thinker/writer around today. This is certainly a must read for all peoples of conscience (notice I did not say only black folks). It will or should cause us all to think about the vicious damage that the hateful scourge of racism, in its myriad forms, has caused and continue to cause in the black experience in America. The conversation must be started, this certainly is an opening.
by Rupe | Nov 9, 2014 | Fitness
Narrative: (Duration – 34.57 mins) → My Nike Line
Well, it has been a few days since my last run. I was hard down since Monday with the cold which came on pretty hard and heavy. I was able to get in a 3 mile walk today; body’s about 75%… hould be back to the high 90’s in a couple of day. That’s it for today… Good livin’…just keep on movin’
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