I took yesterday off - I was rather tired and sore from running, yoga and riding on Saturday. Maybe it was a good thing that the weather went back to rain and winter or I would have had to go outside and overdue it.
This morning I went to the 6am interval spin class. It was a combination of high cadence, then high resistance intervals and standing climbing. I felt good - only a bit sore from the weekend. I had a tiny bit of tightness around my left knee - but more like scare tissue stretching. To try and help with it after class I made sure to stretch out really well and of course had a recovery drink right away.