Similar to yesterday:

6.38 miles on turbo in 15:00, followed by

3.29 miles on rowing machine in 15:00 followed by

Threshold run 10km in 43:51 AvHR 155

The run bit:

1) – 1m – 6:38(6:38/m) – 150bpm avge – 162bpm max – 95cal
2) – 1m – 6:58(6:58/m) – 156bpm avge – 162bpm max – 106cal
3) – 1m – 7:00(7:00/m) – 157bpm avge – 161bpm max – 106cal
4) – 1m – 7:11(7:11/m) – 156bpm avge – 161bpm max – 108cal
5) – 1m – 7:03(7:03/m) – 159bpm avge – 167bpm max – 109cal
6) – 1m – 7:29(7:29/m) – 156bpm avge – 159bpm max – 112cal
7) – 0.2m – 1:32(7:45/m) – 156bpm avge – 160bpm max – 23cal