In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road cycle||2|| 2:56:00|| 27.65||(6:22)|| 44.5||(3:57)|| 251|
| ||flexibility||7|| 2:35:00|
| ||weight training||2|| 1:23:00|
| ||Cardio||1|| 50:05|
| ||Total||12|| 7:44:05|| 27.65|| 44.5|| 251|
Cardio intervals (Trainer legs) 50:05 
ahr:150 max:174 shoes: Gekko
I played a sprint video but used it only for the warm up and burst cues.
First I took a couple of TT3 attempts. 300 watts felt like my limit, which I believe is a bit down from last year. With 5 minutes at 170 between them my average heart rate during the second was 171.
After that I lined up with the 15 sec sprints on the video so I used them as cadence bursts. It appears that 115 is the max that doesn't escalate my heart rate. Over 120 put my heart rate back to 170. I left the power at 180 watts throughout the set, just changing cadence.
Followed up with 5 sec cadence bursts with 15 sec normal cadence. Cut it off after 500 calories to eat and clean up before heading over to Shelburne to explain my mom's finances to her.
Power: avg-172, max-325
weight training 38:00 
Day 1 soloflex and free weights
10 cm of heavy snow this morning. 40 minutes worth of shovelling. Fattie time after tending to Mrs.
Road cycle (FatBoy ) 1:34:00  20.6 km (4:34 / km) +134m 4:25 / km
First snow ride.
I was surprised to be able to make so many first tracks given how late I was getting out. My Garmin didn't register the first few minutes, but I went with its metrics.
The west side of the Newmarket path was plowed, but the west and the east side were not, nor was any of the woods. What has been 10cm of very wet snow was starting to melt anywhere there was sun. The ride was all sloppy, but without there having been any salt yet this year the spray I was throwing was clean.
The fattie loved the conditions. It just bowled through the deepest snow. It was quite slippery on downhills, especially over grass. The steep little uphills demanded a low gear and gentle power delivery. I tested my snow bank skills on the plowed sections. The fattie plunged through everything up to 20cm high. A couple of bits bigger than that tried to push the front wheel off track so I'll work on that some at the next opportunity.
Riding through a bit of evergreen forest was fun. The sun was melting the snow on the trees so fast that it was like a very heavy rainstorm underneath - visually stunning.
I met one Viking on skis. I was able to avoid his outbound tracks except for a couple of stretches of 15-20m where the trail was too narrow for me to take a different line. It was interesting to note returning that my track was easily 50% wider than his. Two runners and a few dogs were the only other traffic. I tried to pass everyone slowly enough not to throw spray at them.
weight training 45:00 
Day 3 soloflex
A bit of fresh snow outside but I stayed in for the dressing removal when Mrs. is ready.
Slow motion lifts to focus on form
Road cycle (Stumpjumper ) 1:22:00  23.9 km (3:26 / km) +117m 3:21 / km
ahr:134 max:160 shoes: Diadora Polarex Plus
Short dawn ride to get back in time to help Flight do her strength routine on the soloflex.
Started out at 2C with a huge shadow. Going up the hill from the house my shadow was two lots long - so 100ft. It was surprisingly quite for being out at commuter time. Our water finally seems to be at the right level after six months of being low.
The winter boots should be good for noticeably colder days. The single BOAS over a weather proof tongue and then a Velcro weather seal on top make them very easy to get into. The sliders beside the clips make the boots very slippery on asphalt and wood, so I'll either file them down or use the for trails only.
Lots of lifting and carrying helping Flight use my equipment for her workout.
Soloflex wouldn't work for her squats, so I loaded her shoulders with my dial-a-weight. On and off for eight sets. The sit-ups in my inverter where fun. Especially seeing how red her abs gots by the time she finished the third set.
flexibility 24:00 
Back to my old work schedule for a day. Downtown by 7.
Both daughters recommend a fat trike. The youngest endorses a spare set of summer wheels.
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