1 Hour with the spin scan. Around 200Watts aiming for the efficiency score of about 80%.
Swapped the saddle to a narrower one - didn't improve the pelvic rotation so will swap back. This session saw me finally shake off the lethargy from the 20 miler on Sunday.
Went to the gym for 30mins late evening - leg work, mainly glutes, i'm really going to have to do some work in this area. Had a cheeky go on the rowing machine - it's been 20 years! I was content with 4mins.