Am) Bike- 15:00 warm-up. Then 3 X 15:00 alternating 3:00 at 260 watts (90 revs)/ 1:00 at 300 watts ME/ 1:00 at 320 watts standing ME.
In between each 15:00 interval was 3 X 25 front squats (which are a b!tch) with 75 pounds.
My legs feel awesome but I want to save them for the weekend which should be solid. My wife works so I will be doing my usual afternoon 100 pound double baby jogger runs with 1000+ ft of climbing. Maybe a long tempo run on Sunday morning too.