rowing 10:00 [3] 2.0 km (5:00 / km)
flogged myself a bit at the gym because i'd been so lazy lately
cycling 20:00 [3]
climbed a hill and coz it was on an exercise bike it was uphill the whole way so my quads were aching muchly
cross trainer 20:00 [3] 4.8 km (4:10 / km)
more training. upped the level quite high
run 30:00 [4] 5.0 km (6:00 / km)
running on treadmill at 3 incline and 9 setting (don't know what that means)
Note
went home and i stupidly forgot the bring my insoles so running was out of the question unless i wanted stress fractures. went for a walk with the dogs though