Run - I am very happy cause this week I broke the 30 min mark on the home course - you will remember the race I shattered my mark but when I returned home I struggled last week - I think it is longer than 3.2 miles anyway today went out and ran the home 3.2 mile route and came in in 29:54 besting my time by 17 seconds and close to 2 minutes over last week so now I have a new low time to go after!!!!!

Abs for today

Ab Crunch - unresisted feet elevated - 336 each for 12 second hold

Ab Crunch - unresisted feet elevated - elbow to knee - 168 each for 12 second hold

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

Sit ups - 30 x 17sets

All totaled up today - 1074

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