This mornings run was chilly at 33 degrees - surprize fall is here turned in a 30:51 for the 3.2 mile - little slower than the other day - one more run in morning than off for two - race monday....

Abs for today

Ab Crunch - unresisted feet elevated - 294 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 147 each for 12 second hold

Ab Crunch seated inclined bench resisted - 110 lbs x 30 each x 2 sets

Sit ups - 30 x 10 sets

All totaled up today - 801

Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 110 lbs