45 min easy spin, followed by spinervals technique, then repeat technique while watching TV. Major nutrition disaster again. Bart came home in time to give me a gel so I didn't fall off my bike. Funny how running upstairs to get a gel or food while running is not possible.
Trail run. Warm up x 10 min at Cartier trail head. 21 min minutes up to top. Then a few ups and down to keep HR up at 150 b/min or higher x 30 mins straight. Easy run down.