Hardest workout of 2012 so far: 2 hour bike ride - 30 minute warm up, then 15 minutes of lactate threshold intensity with a 10sec sprint every minute, recover for 10 mins, 20 minute lactate threshold intervel, 30 minute ride home Then went to the gym for 3 sets of squats, leg press, bench press, dead lifts, hamstring curls, and push ups. It was a good day.