The alarm did wake us up at 6:00 am.

We had intended to go ride our bicycles.

The sky was clear.

But, it was cold and the ground was icy. So we decided to postpone our ride until the afternoon. This allowed me to get in a stationary trainer workout.

I choose the CTS Hill Repeat DVD, but with 36 minutes left, if froze up on me. None the less, I got in an hour of training including two 5 minute intervals and then two 10 minute intervals – all at lactate threshold.

I get the sense that I am getting stronger, which would not be difficult considering my level of fitness when I started training.

Distance: 16.85 mph
Average Power: 166 watts
Max Power: 372 watts
Time: 1:00:00
Average Cadence: 65
Average Speed: 16.9 miles per hour

In the beginning of the ride, I concentrated on my cadence. Spinning with power cranks is difficult, but for two 5 minutes rest periods, I did average 90 rpm. I was quite pleased as I have never been able to maintain this high of cadence on the power cranks before. However, after the first ten minute lactate threshold interval, I dropped down to my usual 65 revolutions per minute cadence.

Also, fiddling with the computer to get the DVD to play did impact my performance.