(It is pissing rain outside and everything is soaked)
I have a stationary bike in my house would a warmup on the bike, stretching, MACH drills and then another session on the bike mimicing tempo be of any use for recovery? I do speed again on Thursday and core work tomorrow night.
Sounds like a plan. Keep alternating rapidly between exercises. (This is always a good idea where changes are required to minimize the possibility of stiffness.)
tempo on the bike could be an idea under the circumstances.you could do 20sec fast,30sec slow.this will regulate your heart rate to a sufficent level.could you get to a pool,get your hands on a aqua-belt and do your tempo there.