I am benefiting from really finally having a few calm days. Looking back, it's not surprising I've been feeling so stressed, it has been one horrible thing after another (and political news is not helping!). Ready to start doing better on everything concerning regular habits, nutrition, sleep, etc. (tho with a St. Augustine-ish "but not quite yet" proviso for SUGAR to help me through December craziness in the way of work and Ottawa things). First hour unalloyed bliss, thereafter sore enough at R glute-hamstring that it was not quite so enjoyable, but really pretty good all round.
90 minutes alternating 10 mins as 4:1 and 10 mins as 1:1 (did final 10 as 2:1 as soreness had become pronounced)