Running 7:59 
Form exercises 31:34 
Silly walks, 9x100m strides and three passes of bounding up a gentle slope.
Cycling 57:00 
Cycling to work in shorts and sleeveless jersey for the first time this year. Not that it was hot enough for sleeveless to be necessary but neither was is cool enough to preclude it. Home again, easily in anticipation of intervals.
Running 15:00 
Warmup/cooldown/~ 2 minute rests between repetitions.
Running 17:48  4.8 km (3:42 / km)
4x1200m I intervals in 4:28, 4:26, 4:27 and 4:27. Having done the strides in the morning definitely took something out of my legs and slowed these down but I'm pretty sure the intensity was still high enough for the desired training effect. Still might be best to make the effort to do such efforts back to back only on either side of a night's sleep. Will see how legs feel in the morning.