AIS sprints x 3 sessions; actually good fun. No where near the suffering I went through last time with 2 x 30 minute time-trial efforts at above 70% of max power.
swimming laps at local pool. mostly breath-stroke with few freestyle laps. will not be creating new 'swim' category as not likely to do too many of these training sessions.
Roller-Ski1:00:00 [3]
round lake, starting from governor generals place. technique was all over the shop today but still good training