Went to 24 this morning for a swim with Ruth. Did not push it but had a very nice swim and the lane to myself :)

2500 Swim @ 00:55:00

Then after spending the afternoon with Janarath, we got in some weight training. I have not been in the weight room since the week of July 3rd and it sure did show! One thing I noticed during RAMROD was how much my hip flexors and back hurt -- more than they have during our other long rides and I believe it was because I have not kept up my core for the past few weeks. This will not happen again.

Weight Training

CORE
3 x 15 Captain's Chair
5 x 15 Plank (front and side)
2 x 10 Lower Ab Leg Up
Back Extensions 3 x 12 @ 10 lb plate

SHOULDERS
Overhead Press 2 x 15 @ 22.5 dumbbells
Shoulder front raise 2 x 12 @ 10 dumbbells

CHEST
Press 2 x 15 @ 30 dumbbells
Chest Flyes 2 x 15 @ 30 dumbbells

BACK
Seated Row 2 x 15 @ 75 machine
Lat Pull Down 2 x 15 @ 90 machine

BICEPS
2 x 12 Curl @ 30 barbell
Concentration Curl 2 x 10 @ 20 dumbbells

TRICEPS
2 x 15 triceps kickback @ 12 dumbbell
2 x 15 Assisted Dip @ 110