45min spin (20min warmup, 2 x 8min Z3, 2min recovery, 5min high-cadence Z2-3 and cooldown)
15min swim
1hr total
Yoga the other day made my back sore - it was mostly better the next morning, but felt a bit weird while I was swimming, so I didn't stay in for long. I think I have to lay off yoga for a couple weeks, too much back involvement...
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