Monday

I met a friend at the worm for a short ride.  We rode for 1 hour 15 minutes.  The worm is always a good workout.  Max (89%)  172;  ave (72%) 139 (unfortunately I forgot to turn off my heart rate monitor until 12 minutes after we returned to the car).  It was a good ride.  I didn't want to over do it since I rode hard on Sunday.  The worm is never easy.  Lots of twisty trails with short climbs and descents.

also got in an upper body lift.