Stretch cords (swim) X 125. Pretty brutal when you're weak but definitely good dry land strength anytime you can't swim. Similar to VASA which is awesome.
Bike- 1:05 with 2000ft of climbing. The roads are icy/ packed snow up high in the shade and I hit a dirt covered patch and ate it. I was going slow and just slid out but landed on my fuc*ing left knee and tore it open again. Exact same spot that I hit a couple of months ago running. This was less impact and more just abrasion and the knee feels fine.
No HR or Garmin as of late, just my trusty and simple Highgear carabiner altimeter. Mainly because the Garmin is so tedious to download. I have the base model FR10 which has to be plugged in to download, which you kind of have to do often anyway because it has THE most pathetic battery life, something like 4 hours if you use the HRM. 4 hours!? Really? And Garmin Connect is horrible. It ranks down there with i-tunes. And it has nothing to do with me being an idiot with electronic stuff or a grumpy old man.
I did a quick 4 X 15 squat set right before the bike and then on the bike focused on over gearing (ME or muscle endurance) the climbs and standing as much as I could. There's a benefit for runners with standing on the bike as it forces (and strengthens) your hips to stabilize your knees under load, something you don't get with running. Standing also mimics the running motion a little more, again under load.