Sleeping in this morning seemed to make the difference as I was dragging yesterday. Got in some weight training at lunch and my reps and weights were back where they should be.

Weight Training

CORE
Back 3 x 15 @ 10 lb plate
3 x 15 Ab Machine
3 x 12 Legs Up Slanted Bench

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder alternate raise side and front 2 x 12 @ 8 dumbbells

CHEST
Press 1 x 15, 1 x 12 @ 65
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 12 @ 75 machine

BICEPS
Concentration Curl1 x 15, 1 x 12 @ 20 dumbbells
Curl 2 x 12 @ 20 barbell

TRICEPS
Kickbacks 2 x 15 @ 10 dumbbells
2 x 15 Assisted Dip @ 125

LEGS
Lunges 2x15 @ 5 dumbells

Abductor 2x15 @ 75 Machine

Adductor 2x15 @ 80 Machine
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We had a really good sprint bike workout today! I was quite nervous about it and Ruth was slightly cranky but we rallied :)

18 Mile Sprint Bike Workout @ 01:15:00

WU @ 11:00
94a, 118m

Mile Sprint @ 02:47
146a, 156m
.5 Recovery @ 01:56
124a, 155m

Mile Sprint @ 02:47
152am 165m
Recovery to top of Seward Park Upper Loop
124a, 161m

Upper Loop 4 Laps @ 10:42
148a, 166m
Upper Loop 1 Lap Recovery @ 04:32
117a, 158m

Upper Loop 4 Laps @ 10:46
148a, 163m
Recovery back to blvd @ 03:22
111a, 154m

Mile Sprint @ 03:11
150a, 162m
.5 Mile Recovery @ 02:39
115a, 154m

Mile Sprint @ 03:04
146a, 158m

Recovery @ 14:53 (Up to I90 and back)
111a, 155m