Cycling 19:44 
ahr:130 max:151 slept:8.5
Slept really well and made it into work by 8am. Score. Only to find I had very little to do when I got there. Less score.
Intervals 18:01  1.4 mi (12:52 / mi)
ahr:140 max:159 shoes: Saucony Cohesion
Another one for the trade descriptions act here. For the first time since the SHIs, I went running! Okay, so running is maybe a bit of a stretch of the imagination for covering 1.4 miles in 18 minutes, but you know, got to start somewhere. I jogged attempting a max HR of 150 for 2 mins, then walked for 1. This max HR was fine for the flat but had to go pretty much backwards to get up the very small hills. Still, it was awesome to be out, especially in the bright sunshine, and I look forward to doing it again on Friday! Might go for continuous this time, or 2.30/30.
Cycling 37:45 
Some rather precarious cycling once I'd bought too much food at Tesco a long way from home. But the food was tasty, so all was good! I am now totally whacked, but I think in a good way. Sleeeep.