Still got a cold but not done much for 2 weeks so thought I would do a session:

6.39 Miles on turbo trainer in 15 minutes followed by:

3.2 Miles on rowing machine in 15 minutes followed by:

8.3 Miles running in 1:04:29.

The run section 7:46 miles with AvHR 143:

1) – 1m – 7:29(7:29/m) – 137bpm avge – 147bpm max – 98cal
2) – 1m – 7:19(7:19/m) – 146bpm avge – 150bpm max – 106cal
3) – 1m – 7:30(7:30/m) – 144bpm avge – 149bpm max – 108cal
4) – 1m – 7:54(7:54/m) – 143bpm avge – 149bpm max – 107cal
5) – 1m – 7:53(7:53/m) – 142bpm avge – 149bpm max – 101cal
6) – 1m – 8:03(8:03/m) – 145bpm avge – 152bpm max – 109cal
7) – 1m – 7:55(7:55/m) – 141bpm avge – 148bpm max – 94cal
8) – 1m – 7:54(7:54/m) – 146bpm avge – 152bpm max – 104cal
9) – 0.3m – 2:32(8:30/m) – 144bpm avge – 148bpm max – 30cal