I drove home from the airport on Saturday through a snowstorm. Yes, big fat fluffy flakes all over. This only lasted a short while as the front blew in, but it made for a bit of a miserable day outside. Fortunately, I was inside struggling with nothing more difficult than getting a trainer tire on my bike. It had been folded flat for so long it took a bit of doing.
After that there was no excuse. I climbed on and worked through a solid 2 hour workout. Lots of one leg work, with no clunking at the top till the very very end with my left leg. Some cadence work that got my back fat jiggling. Yes, sadly enough, there still is some, though it doesn't start jiggling till about 140 rpm, and it used to start about 110 rpm. The only reason I'm putting so much detail here is that it's a bit of a benchmark for the coming season. I'm sure these numbers are boring for everybody but me and my coach.
20 m warmup
20 m one leg drill (5 x 1 m each, with 1 min easy between)
10 mini time trial big chainring, 3rd biggest cog 80-83 rpm heart rate 130 bpm
15 seconds hard, 45 seconds easy at 90, 100, 110, 120, 130, 140, 150, and max rpm.
easy 3 minutes, then one gear easier
30 seconds hard, 90 seconds easy at 90, 100, 110, 120, 130, 140, 150 rpm
easy 6 minutes.
mini time trial 10 minutes, small chainring, mid cog, 85-90 rpm heart rate 120-125.
cool down 20 min
Woke up to about a cm of snow on the ground, and more coming down periodically. Today was only 30 minutes core. Pity installing software doesn't count as a workout.
Swim 1.25 hr
Bike 8.66 hrs
Run 1.0 hrs
Walk 1.0 hrs
Core 3.5 hrs
Total 15.4 hrs