BIKE 10 miles
STRENGTH 1 hour pretty much all shoulders
Mixed up day, never found a good efficient pace and didn't seem to get much done. The first distraction was getting the truck to the dealership. I even had a dream that I missed the appointment, so I was happy to wake up and find otherwise. Loaded Puppy, got it dropped off in time, ride to work. As I've done before with this dealership errand, I forgot to pack my bike shoes. Duh!
Work meeting was delayed, and I was hesitant to start anything involved ahead of it. So I putzed around until meeting. That finished around noon, lunch, then got a few things done but wasn't focused. I needed to leave around 3 so I could get the truck and get home to the dog. Was dragging, low on energy, missed my Home --> Walk goal of that keeps me moving. Instead I ate part of dinner (great idea before strength training...), got a lot of chores done though, and left on time. At least I was on time all day long.
Strength training focused on shoulders to target the rear deltoid and trapezius weakness noted last Friday. Turns out these are the muscles, esp the trapezius, that aches after riding in aero! So after a warm-up circuit of hamstring curls, assisted pull ups, and kettle bells (get that bell ALLL the way overhead!), I did lateral inclined fly with dumb bells, chair dips, bicep curls, read deltoid work with the pulley and rope thing, and a few more I can't recall right now.
Got home, stayed inefficient by putzing around the kitchen too long. I ate extra for dinner to see if that helped my energy. Not sure it's that, I think I'm just unfocused.
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