22 Dec - Bike (pm)

1hr 30:00 on turbo

25:00 w/up
5:00 with cadence .90rpm
5:00 alternate :30 between 8-rpm and 100rpm
10:00 with >95rpm
8 x :30 spin ups (4:30 RI)
5:00 w/down

could not go running afterwards as just too icy