: warm it up!

wow, i learned my lesson last night...warming up before an intense workout is key! i met up with the pedal power ride as they were 15 minutes into their route and hauling a$$. i rode down from my house to meet the ride as they came through portland and only got 4 minutes of warm up in. i got my legs ripped off for the first 20 minutes of the ride as all the "monday night racers" hammered at the front of the pack up every hill we hit! mid-way through the ride i felt great and 2 other riders and myself peeled off and took our own route holding a solid tempo pace the rest of the ride. i ended up home around 8:20pm with 35.7 miles under my belt, averaged 18.6 mph, and average heart rate was 154 (in my tempo zone). ideal training night after all!