Warmed up, then lots of cadence and one leg stuff. Some short time trial gear work. Cool down. 90 minutes, or close enough. All good stuff, and was pleased to see that I could do 110 again. Well, the final bit of one leg at the end got a bit clunky. Then core. oof. First two sets went ok, except for the tricep dips sucking big time. The third set was a shambles. I'm calling it 30 minutes.
I learned my lesson last week about eating before the workout. This time I took a second lunch to work, and ate it during the afternoon break, then ate after the workout. The problem is that if I eat too soon before going to bed, I don't sleep well. But duck breast! BBQ'd in a yummy marinade of Linda's devising. I don't know what was in it, but it sure was good.