OK, that was fantastic - trainer workout on Skype with L.! Both I and my legs felt rather tired beforehand, but once I was warmed up, it felt great - haven't had a really vigorous spin for about a week and a half, and it was very enjoyable.
warmup + 3 x 12:00 Z3, 3:00 rest (interval as 3 x 3:00 seated,1:00 standing) + cooldown
1hr total
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