Tough day today. Gym in the morning - 10 min warm-up on the elliptical, leg press 4 sets, rows 2 sets, decline sit-ups with 25 lb weight 3 sets, bench press 2 sets, Lat pull downs 2 sets, hamstring curl 2 sets, leg extensions 2 sets, calves 2 sets, standing row 2 sets, 15 min recovery spin on the bike. Leg press, seated row and standing row get 10 to 12 reps. All the others get 25. This is my standard routine once a week and takes about 1 hour 15 min. but will change in the fall. Of note today I finally got to 630 lbs on the leg press for my final set.
Then I had a 1 hour sports massage...ouch, but good. Clear the junk out of the legs and back.
Then 2 hour Northlake ride tonight. 37 miles. It was almost dark when I got home. Time to start bringing lights. 2nd up the Midvale climb, 2nd in the Pepsi sprint and 5th or so in the park sprint but never really put a lot of effort into them just steady riding. Legs definitely coming around.