warm up/down (treadmill) 8:00 [2]
rowing (indoor) 4:19 [3] 1.0 km (4:19 / km)
steady rowing but small break half way through. Meant to do a few sets but just wasnt in the mood after the first one.
weights 10:00 [2]
usual reps, all arm work, 10 x 3 reps of 4 different ways to lift the weights (so 120 in total)