WTL, 
Friday:
102 seconds of plank
11 minutes of yoga for runners
30 minutes of HIIT
20 minutes of strength training
25 KM of #cycling (8°C).The HIIT workout really was tough today; a bit too fast for me, but I managed.
The ride was nice enough. Did have a pickup truck parked in the cycle track on Laurier though. Don't think they too much of me dinging at them.