Lost 5 days - AM 30r20 PM 40r18 HRR 70%

Well seemed to have lost five days of training - oops - did get out on the bike for an hour on Friday but nothing apart from that till this morning - just a 30r20 HRR 70% before work and then I got in a 40r18 HRR 70% at lunch time - not too bad on the pace after a drop off