Took a rest day yesterday as I came down with a sore throat and general ickiness at work yesterday and just wanted to go to bed early and get some rest. I never get stuff like this so was annoying.
Felt a bit better after work today, so made up the strength workout and got outside to do the 2 x 5k bike.
Times on the bike were 10:19 and 9:49 at 80% effort.
For strength, I did 3 sets of 15 reps:
bench press (40#)
KB Swing (20#)