Eliptical 1:08:00 [3] 6.8 km (10:00 / km)
15 wu, 1,1,2,2,3,4,4,3,2,2,1,1/ 1 min between each, 2 after the 4. 15 cd.
Tough workout, legs sore and tired and exhausted. sore in general.
Water running 45:00 [3] 4.5 km (10:00 / km)
pool- 3 sets of 5x 40/ 20/50 between. Average quality. 3/4 up the rope which i was prett happy with. with joe and tree.