The cold that started Wednesday evening is now in full swing, so I took it easy. As long as I kept my heart rate reasonably low my head didn't pound too badly. My goal was to go far enough to get thoroughly warmed up and raise my core body temperature a little, but not so far that I added any stress to my immune system. When I got back I treated myself to a wonderful hot chocolate, but had a little bit of Indian influence. I used a point of skim milk, a tablespoon of cocoa powder, a teaspoon of cinnamon, a quarter teaspoon of ginger, some green tea extract, some flax seed oil, a little bit of ground black pepper and some brown sugar. It was wonderful!

Cumulative distance: 69.26 miles/7 days, 150.36 miles/14 days, 334.43 miles/28 days,
Heart Rate: Average=126, 43% VO2max
Average Cadence=93
Efficiency=132.8
Min./Max.: 38.3 'F/42.8 'F; Humidity: 71.3%; Dew point: 31.4 'F; Wind Speed: 1.7 mph; Precipitation: 0.0mm
Lap 1, 08:36, 8:36 min/mi, 46% VO2max, Cadence 97, Efficiency=129.6
Lap 2, 08:35, 8:35 min/mi, 46% VO2max, Cadence 95, Efficiency=130.5
Lap 3, 08:35, 8:35 min/mi, 42% VO2max, Cadence 94, Efficiency=137.6
Lap 4, 08:31, 8:31 min/mi, 43% VO2max, Cadence 94, Efficiency=137.4
Lap 5, 08:53, 8:53 min/mi, 43% VO2max, Cadence 92, Efficiency=132.5
Lap 6, 09:01, 9:01 min/mi, 44% VO2max, Cadence 93, Efficiency=128.2
Lap 7, 09:00, 9:00 min/mi, 44% VO2max, Cadence 93, Efficiency=127.5
Lap 8, 08:36, 8:36 min/mi, 45% VO2max, Cadence 93, Efficiency=132.4