Bike

2hrs on turbo trainer

E8 from book

34:00 in zone 1
5:00 at cadence >90rpm
5:00 alternate :30 standing, :30 seated
6:00 alternate 1:00 at 80% on RL, 1:00 at 80% on LL

3 x 20:00 (10:00 at Zone 1, 10:00 at Zone 3 (152-158))

10:00 warm down