Bike

2hrs on Turbo Trainer
SS7 from book

50 mins in Zone 1, cadence circa 75-80
5mins easy with cadence > 90rpm
5 alternate 30secs standing in zone 2, 30 secs seating zone 1
6 mins seated alternate between 80% workload on RL then 1 min on LL

4 x (3mins in Zone 4 [158-168] at 100 rpm, 2mins in Zone 1 at 80rpm, 1min in zone 2 at 110-120rpm) - 5 mins rest between sets

10min warm down

Was a good session