Last night, I did my first spin/hard bike interval workout (in many months). It was:
15 min warmup
5 min of SLD's (30 seconds each leg and switch - all continuous)
2 min spin ups
10 x [30 sec sprint + 3 min easy recovery]
1.5 mile T-Run
Coupled with yoga yesterday at lunch, this led me to a whopping 45 minutes of hitting the snooze bar this morning! It felt good though!