8.8 miles here this lunchtime at easy pace of 7:52. I regularly, including today, get a free aerobatics show from the pilot of a stunt biplane. He's a great training partner as he is entertaining and I don't have to talk back if I don't like to.
DS2 - Spin classes can be good fun but a lot depends on the leader. The one at my gym is great as she makes it very challenging and pushes us hard. When she is not there the substitues are just not so good. I find it a lot easier to go into the red zone as she is pushing me and don't really have to motivate myself so much. It's basically an interval session of high cadence at low resistance or low cadence at high resistance.
Recovery is quick even though the workout was intense and you can still do it if you have some injuries. On my come back I feel fit and recover well but am not as fast as I should or need to be. Also my hip flexors have tightened a bit. So I would say it is fun, something a bit different and useful to keep some condition through an injury.
What I think is a bit pointless is press-up on the bike. Some people are really grinding at high resistance at very low cadence and that's a good way to injure the knees. Also the music is a bit taste dependent
Of course I'd love to run a silver medal for Comrades, but in reality that is too far away. 8 m/m sounds doable but the hills, heat and distance will kill all but the best candidates. Stretch Comrades target would be to run sub 8:20 and a 28 minute PB on the down run. Training is currently focused on 'the last third' training - strength training and hard running when knackered from strength sessions. It's all an experiment, but I'm optimistic that I could get a significant PB (currently stands at 8:48 for the down run). Current topics is also fat metabolism to sort out the fuel problem - not convinced it will work but planning some testing over the coming months.