Other (rowing machine) 10:00 [2]
Strength/Flexibility 15:00 [3]
variety of machines at the gym, mostly lower body and core
Running warm up/down 20:00 [1]
10 minutes for the warmup, 10 minutes for the cool down
Running intervals 12:44 [4] 3.4 km (3:45 / km)
Tried to do some 1km intervals (with 2 minutes rest) but felt out of shape and kind of died midway through the 4th interval (I was planning on doing 5)
Times: 3:43.0, 3:44.0, 3:45.9, 1:30.8 (400m, on pace for my time goal of 3:45). I don't think that my lunch of pizza, fries, coke and a beer exactly helped my workout today, and it might take me a couple of weeks before I start to get my speed back.
Running 2:36 [2] 0.6 km (4:20 / km)
the pathetic finish to my fourth interval