Run intervals 10:00  2.3 km (4:21 / km)
shoes: Ugly Silver/Blue Adrenalines
This was me playing around on the treadmill. Next time I do cardio in the gym I will take my headphones since this is one of the rare chances in my life to watch Sky!! sky sport ooo la la...
I will also make the job speed slower and the sprint speed faster to get the full "interval" effect.
Gym (weights and core) 40:00 
Rowing 8:36  2.0 km (4:18 / km)
Took it fairly easy at a steady pace. Will try to steadily work my way under 8 minutes. Did it last year, although yeah nearly killed me. Will see if i can good enough to do it fairly comfortably :)
Hmm perhaps I should start a 2k time trail rowing event....
Touch (win vs castle lager) 30:00 
shoes: Asics Lethal Gels
It was quite wet and cold.