Gym and ride

10,8,7,6*2@25kg@arm 30deg incline dumbbell press
6*5@20kg@arm seated shoulder press
10*5@15kg 15deg incline pec-fly
10*5@12 rear delt-fly on machine
8,6,6,5,4@80kg bench-press
5*5@bodyweight pull-ups
8*5@bodyweight 45deg decline situps

Rode home from the work gym:
~31k - in about 1hr15min against a strong headwind a lot of the way.

ave 25k's - thats not too shabby for me...

Rode to and from station to work in the morning:
~7ks