I got up at 5:30 to get in a 20 mile roller ride. I started super slow and just figured that I needed time to warm up. Seven miles later, I still did not feel any stronger or warmed up so I just went for an hour and called it good. I did do a 5 count down and 5 count stand during the commercials so my quads were not too angry with me :)

14 Mile Roller Ride @ 01:00:00

Got in most of my lift after work but did not have enough time to complete it all before my Happy Hour plans with a work friend.

Weights @ 00:30:00