Cycling intervals 24:00 [4]
15-30-45-1m-115-130-115-1m-45-30-15 sprints with 15s recovery, times 2.
Cycling hills 8:00 [4]
4 2 min hills with recovery.
Cycling 58:00 [3]
Rest of the time on the trainer, includes warm up and cool down, time between intervals/hills and some leg isolation work.
Running intervals 27:00 [5]
Swedish pyramids, 1-2-3-4-4-3-2-1 with 1 min inbetween. Felt like crap for all of this, which was shown by how quickly Pillar ran away from me.
Running warm up/down 33:00 [2]
Warm up and down.