Spinning 47:45 
ahr:150 max:178 weight:56.5kg shoes: Forte CR310
Kept it mostly in the 140-150bpm range, except for the 2 sustained climbs toward the end.
Strength (PT Exercises) 1:00:00 
Single leg press @40# (3x15)
Squats w/ 7.5# dumbbells on upside down Bosu (3x15)
Side steps w/ blue band (6 lengths)
'Monster' steps w/ blue band (6 lengths)
Walking lunges w/ 10# dumbbells (6 lengths)
Single leg jumps landing on Bosu (3x15)
Standing knee extension w/ black tubing (3x15)
Side jumps w/ black tubing (3x15)
Also mixed in what amounted to ~3 laps of running as recovery for the side & monster steps.
Stretching warm up/down 10:00