running 30:00 [4] 3.6 mi (8:20 / mi)
intervals on treadmill same as before.
rowing (erg) 10:47 [3] 2.5 km (4:19 / km)
did 4 x 500m pieces (same as last time) each under 2 minutes :) with 1 minute 30 between each one. i want to keep improving this my aim is to improve my time for 2000m so hopefully i'll make less rest time between each piece but keep each piece in under 2 minutes and then hopefully i'll have improved overall :)
circuits 45:00 [3]
circuit training. same circuits and format as last time but instead of being 30, 40, 50, seconds it was 40, 50 1 minute working times. appartently next week and the week after were going to increase the working times again which'll be fun =S