I’ve managed to put 2 workouts on the planner for today which I presume will mess up the XSS. How do I delete one of them?
On PC, in the planner if you hover over the activity, you should get a bin icon appear that you can click to remove the workout.
On a mobile device, again in the planner tap on the bit where it says ‘cycling’ in the workout activity box. It should open a "modify an activity’ dialogue box. At the bottom of this, is the option to delete. That will remove it.
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The bin is on some of the workouts but not all, which is strange.
I have managed in the meantime to remove it by clicking on “Adapt forecast” after doing the workout I wanted. It then disappeared by itself.
If you have two workouts on the Planner with overlapping start/duration times, the one you complete will remove the other when the completed activity is uploaded. AKA Impenetrability. 
If there is an activity you never do, that activity will disappear after its scheduled completion time (start time + duration).