Run 45:00 [4]
on the mill AGAIN!
selected a hill program and expected a level 3... turned out to be much harder and hit over 180 MHR before I gave in and backed it off at about 30 min mark
inside bike 10:00 [2]
.. warm up
erg (rowing) 5:00 [3]
was going to do 10 mins at level 4 but the 'inside' of my elbows were aching... maybe from hitting the biceps hard in circuits yesterday?
circuits (resistance) 5:00 [3]
misc crap (abs, tri's) to use up my time