A rest week. Every fourth week I back down my training a bit and then step it up for the next three. This was that fourth week. No intervals. Just endurance riding (5:30), strength training (1:30) and stretching (:30) and cross training (1:45). Continued progress on getting my cadence up.
Total week: 8:45 hrs, 5:30 hrs cycling, 93 miles, and 3175 KC. Body Composition -1.5 (-3.5 total).