S+C 30:00 
Warm up, Cat stretch, foot to hand in plank (rotate) foot to hand foot at 90° (rotate), 15 rows, band over head, 10 walk outs, 20 shoulder taps.
Front raise 15ea (red band)
Shoulder flexion 15ea (blue band)
Shoulder flexion (inverted) 12ea (blue band)
Hands over head in lunge 7ea (green band)
Press ups army app, 13/14 x4 difficult.
Cycling 15:00  6.0 km (24.0 kph) +66m
shoes: Diamant Mammut F4 Fat Bike
Doing the road crossings for the day tour.
Running 31:47  5.1 km (6:14 / km) +53m 5:55 / km
shoes: Inov8 Oroc 280
Afternoon (night) run to wake myself up, snowmobile tracks were a bit tough going in places. -18°C