Had a terrific ride today with the Cat 4 women. There were only seven of us and we rode to Marymoore, around Sammamish to Bellevue and back to Seattle. Near the end they dropped me -- my legs kind of gave out and I know that was a combination of running this week and possibly nutrition as I did not eat anything until 40 miles in. So I spent a lot of time chasing them the last 15 miles or so.

When I put my bike back in my car, I accidentally hit my HR monitor and lost all my data :(

55 Mile Ride @ 03:19:00
124a
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Weight Training

CORE
1x15 front, 1x15 each side, 1x15 front Ball
1x15 Slanted Bench
Plank with Rotation each side 2x12
3 x 1 Min Plank
Back 3x15 @ 10 lb plate
3x15 Captain's Chair

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 2x15 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x15 @ 125 machine

BICEPS
Concentration Curls 2x15 @ 20 dumbbells