Cycling 2:30:00 
A combination of rain, slightly compressed time availability and not having fixed the road bike meant a trainer session... of
2 x 15mins easy, 15mins hard, 15 mins mod big gear, 15 mins easy.
First set in 270-280 and 250-260, second in 280-290 and 260+,
Had planned to do a third set, but was spent, so just did easy to finish, still a decent session though.