7/23/06:

Cardio:
Cycling: 27.2 miles at the NCR trail; 2 hours 11 min, average 12.4 mph

Forearms:
wrist curls: 3 x 10 x 10 lbs/side
reverse wrist curls: 3 x 10 x 10 lbs/side

I had planned to go 30 miles. I didn't go 30 miles because I got tired on the way there since it was uphill and I didn't know it. Now I am mad that I didn't go 30 miles, because I was really good on the way back.