Gym
Mainly rolling the legs with the rolling pin type thing - http://tptherapy.com/
Absolute agony at times but know it works.
Bit of strength work
Sauna
- I have some heart rate data today; The garmin returned from it's repair of the cracked screen. It was away for about 4days and they've replaced it with a new one. I've had it for 2 years so am really impressed with their customer service. I remember the old days with the polar watches that would take months to come back.

I stayed in until 26mins. Had a minute break then back in for the last 4mins.

I still can't get my head around sitting doing nothing and having a heart rate that's the same as a conversational pace cycle or run. Not even the thought of getting the full half an hour so I could put the graph up here could keep me in any longer. 

I think the dips are due to people coming in and out and bringing the cold air with them. 

Turbo

2hours 20min

Main set 4 x (20min x 220W x 90rpm) on 10min recovery

Did this after kids went to bed. I'm still waiting for the final bike fitting report, I kept wanting to be further forwards so it would be good to see if that was in the "fit window"