Narrative: (Duration – 36.13 mins) →  My Nike Line
Records continue to fall here at Rupert-ville.  Cut my 5-miler by 44 seconds overall 1-sec off my fastest-milefastest mile.  I do feel a bit sore, but overall fine.  It appears recovery is taking less and less time and that is great all around.  Specifics: Elliptical set at resistance 2 and incline15°; kept the SPM at roughly 81.  Started relatively fast since this was gonna be a short run and kept the pace.  Didn’t really feel tired at any stage.  Jason Derulo continues to rule the day in my earphones – Bubblegum and Talk Dirty. That’s it for today… Good livin’…just keep on movin’

Abdominal Exercises:

    1. Oblique (L and R) Crunches  w/35lbs DB – 4 sets of 25 reps each side – 200
    2. Standing Reverse Crunches – 4 sets of 25 reps – 100
    3. Hanging Leg Raises – 4 sets of 25 reps – 100
    4. Lying Left Crunches – 3 sets of 20 reps – 60
    5. Lying Right Crunch – 3 sets of 20 reps – 60
    6. Front Crunch – 6 sets of 15 – 90
    7. Decline Crunches – 4 set of 25 reps – 100
    8. Push ups – 4 sets of 25 – 100  15° 

Cardio: (Duration – 36.13 min) @ Intensity Level: 5.5
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 5.00

Goal and Statistics
Total Distance: 41.30 (36.30 + 5.00) miles (Goal 100/58.70 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)