I just finished a 17.575km cycling that lasted about 1hh:1mm:5ss !
No running today, but I went for an indoor bike ride for 1 hour. After that I did some strength training for about 30 minutes with all kinds upper and lower body exercises good for running ;) For most of the exercises I did 2 sets with 45 seconds between the sets and about 1.5 minutes between each exercise. Tomorrow I plan on going for a run again, I hope it won't be so cold this time :D
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!