Recovery

Warm:

10min fucking around with a band and foam roller

60 min Assault bike @ 245watt avg, 

last 10min 425watt avg.

Some shoulder stuff and then 20min really easy on assault bike

Notes: Obviously the last 10min wasn't easy but the act of driving up lactate without reoccurrence can help improve LT and also mechanically remove -ions damaged in previous training bouts. It was also good to see some levels of endurance come back after a few weeks of focus.