I had a great bike ride today, 1h20min at reasonably fast pace. I decided to do it outside although it is not the greatest idea ever since this is Michigan and I did it after work on roads when everybody was commuting home. But I know a pretty decent road with not many cars so I just went there and this back and forth couple times and it was AWESOME. I felt strong and was cruising around steadily.
Also my ITB felt ok so I did a run afterwards. 10x40ish sec run with 90ish sec walk between. Zero pain. I have rolled and stretched afterwards and am icing now, so hopefully it will be ok.