Wednesday was nice but windy. I had planned for a long criss-cross cruise interval session of about 50mins but my legs were hurting and it turned into a std cruise interval session with 3 sets of around 14mins, which was ok. About 21 miles in 1hr 10mins in very windy conditions.
Thursday, a shortish steady ride into work of around 13miles and a quick dash back of about 10 miles in a total time of 85mins. Again the wind was a major feature, along with some rain showers on the way home.
Friday has been a day at the physio to free up my lower back, so entailed a 10 mile ride into work, then 6 miles each way to the physio all nice and steady in the morning chill. About an hour and 25mins all in.
This afternoon will hopefully be an anaerobic pyramid session on the way home. that's 1-2-3-4-4-3-2-1 at 92%+ max HR with equal rest between each interval. It's hard but tolerable, just! Hopefully the sun will stay out and I won't feel the cold :D