Yesterday was planned to be off the bike, but the weather was so awesome that I had to ride, did just under an hour at recovery pace.
Today was supposed to be 7x3' at VO2 max. It turned out to be 6-1/2x3' because I flatted halfway through the first interval.
The first five were okay, the sixth was hard, and the last I barely made it. I did make it out of the "shufflin' home" mode before I got home, though. CTL is 90, ATL is 87. It shouldn't have felt that hard.