Easy running 16:44  2.9 km (5:46 / km)
Cycling 30:00  0.0 km
Stationary bike. AHR = 152, AP = 190 W. HR was low for a "3" but since this was a first in about 2.5 years, the muscles felt quite an exercise.
My last bout of stationary bike was in 1999 when I participated in a research project aimed to show that stationary bike improved people's running speeds (talk about a pre-determined conclusion, eh?) I was in the "moderately training" group and I showed a (-1) ml/(kg*min) VO2 max gain and a +:08 5K (18:02 -> 18:10, if I remember right), after a month of supervised bicycle. The researcher wanted me to re-do the tests at the end. I gently declined.
One thing that the training did, however, is to improve my quads a ton. I almost ran Eddie the cycling man into the ground at the CNYO rogaine, a week after the end of the research project.
Strength training 16:00  0.0 km
2 sets of (12 reps at 1' x 4) abs, one set upper body, one set heel lifts. That last one may have been an irrationally exhuberant choice.