Bicycling (Delaware and Hudson RT) 2:45:07  20.08 mi (8:13 / mi) +132m8:03 / mi ahr:103 max:132
Rail trail ride from Granville, NY with Ruthie, Art and Gretchen. Up the old slate railway route that served the slate quarries of western VT and nearby NY. Pretty good, fine gravel surface. Hot day but okay in the shade along the way.
Some stretching and strength for the hamstring and other things. Hip extensions, standing table stretch, single leg bridges Push ups 2 x 20, pull ups 2 x 8 Hamstring sliders, hamstring curls Bench rows with leg extended Ab rolls 2 x 20 Ski erg 500 m, bosu squats