Monday I did MIIT on bike:

5mins warm up
5mins@20mph - up to 85% MHR
5mins@15mph - down to 70%MHR
x5
5mins@20mph
5mins cooldown

Tuesday - feeling mondays session, so did 60 mins on treadmill at 65% MHR as recovery session.

It's sunny again today, and I have a day off, so I'll be off cycling :O)

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