Gym 2:00:00 
Wasn't up for a big one beforehand but a friend was training a similar session so joined forces and pushes each other.
Clean and press
Superset front raises and dumbbell press 20 15 12 10 reps increasing weight each time
Superset lateral raises and shrugs 20 15 12 10 reps weight increasing again
Barbel rows up to 110kg for 5 starting at 70kg for 12
Wide grip rows on cable machine 4x10
Running 36:18  8.56 km (4:14 / km) +179m 3:50 / km
Ran first 3km faster then was going to recover down eccy road then run harder again back up the hill but started chafing for probably only the second ever time for no reason which was uncomfortable so jogged back up after.
No idea what my GPS did, my Strava distance and splits are much different to what my watch says 40second difference on the first KM watch looks right so using watch stats