I had a light workout with my Dad in the morning and in the evening took my first bike ride of the year which consisted of a 17 mile event called the Tour de Belleville. It was a simple, local event and I was surprised at how many people turned out for the event - somewhere between 1,300-1,600 depending on who you asked. I was also able to break out my Garmin which hasn't been used for some time. I found my heart rate monitor today but couldn't locate it prior to the event.

Including two stops for water I averaged 10.0 mph and rode a little over 18 miles total.

For Friday Weights
calf raises bwx20, bwx20
Ab lounge crunches bwx25, bwx20
Pulldowns 50x15, 70x15
uprights rows 40x10, 40x10
bench 135x18, 145x20
scott curls 57x15, 57x15
Incline DB Curls 15x15, 15x15
Leg Curls 50x10, 60x10
Leg Extensions 70x10, 80x10
overhead rope tri ext 20x12, 20x12