Sprained my ankle 3.5 miles into a hike in Great Smoky Mtn NP last Thursday. Had to hike out on what turned out to be a level 2 sprain with tears in two ligaments. Took it easy early this week. Painful to clip in on the bike but not problem riding after that. Did some intervals today.
15x40sec on 20sec off at 386w avg
30 sec easy
2 min at 312w
30sec easy
3x1min, 30sec off at 365