GYM 3:00:00 [3]
Gym being doing everything at least three sessions a week
Got a 3km run down from 14:50 to 12:40 with and average of (50m Climb)
And got a 2000m Row down from 9:45 to 8:21
Injury seems to be getting a lot better, back causing issues but manageable and upper body starting to tone.