On the CT, Ergo: steady 200w for 30', then 5x[30" on, 30" off], 2' rest, 5x[1' on, 1' off], 2' rest, 2' all out, easy rest of the time. Trying to get my bike fitness back.
Note
Massage from Jayne this afternoon... it's been way too long! My shoulders were extremely tight.