70% of VO2 max for 45 minutes - ouch! It hurts just thinking about that.
I never sleep soundly through the night when I am in training mode. I usually drop off fast but after 4 hours I toss and turn and don't sleep deeply. This usually wears me out over time and my training quality begins to drop off. Others don't seem to have this problem and can sleep soundly all night - I am envious of those. I doubt I am burning those extra calories described in this article, my weight loss progress does not show it.

I know when I was a lot younger I could work out hard and sleep like a rock through the night, loose weight at the drop of a hat. Oh, to be in my 20's again.