Gym yesterday and Today but here is the past few rides in reverse. I have been riding the trainer during the week for the past month due to it being to cold and dark before and after work...

Wed- 10 min warmup then 90 mins at 160hr cadence 90-100rpm
Tues- I ran 5 miles
Mon-Off
Sun- 2.15 hours.. I started with a 30 mins at 130 power then got bored and did 3 x 20 min on 10 off with the on being cadence over 120, hr around 160, then cool down(was supposed to have ridden on the road for 3.5 hours with hr avg 150 but it was way to cold and icy out).
Sat- warm up then 6x6 on 3 off for the on, cadence around 65-70 hr 168-173 power tried to be around 200.