23rd Dec - Bike

2:02:00 on turbo trainer
Session E7 from Book

5:00 easy with >90rpm
5:00 alternate :30 standing and :30 seated
6:00 alternate 1:00 between 80% on RL and LL
50:00 in zone 1, every 5:00 do a :30 spin up followed by :30 sprint
50:00 in zone 2, every 5:00 do a :30 spin up followed by :30 sprint
5:00 warm down

feel like still making progress, too icy to go on run again though