Gym Strength & Conditioning (Strength and Conditioning) 30:00 
feeling a bit stronger, only a bit
Cycling (Spin bike @ Gym) 20:00  15.7 km (1:16 / km)
very unexpectedly felt quite strong and nimble from the start so kept pushin for a new pb! and to think i used to think 14k was good, 15k became a near impossible goal, and now...
must have been the loong 12 hour night at work and only 4 1/2 hr sleep. or maybe it was the extra carb loading from the weekend?
got appointment with the ankle surgeon for another look and mri. 7 feb.
ITB still a little sore so have been laying off the quad weights, but getting good progress with leg curls on the old dodgy r hammy, nice.