AM - 3 miles on the treadmill, followed by indoor rowing - 2000 meters.
PM - lunchtime - treadmill workout (rainy/freezing rain and in the 30's) - 5 x 1000's with 400 rest. Did the first couple at 6:07 and 6:03 pace respectively, then the last three were at 5:56, 5:56 and then 5:50 pace. The treadmill easily switches from kms to miles on the display - which was nice. I had limited time at lunch today - so I had not much time for a cool down. This was clearly the hardest workout based on perceived effort that I have done in months. I really had to concentrate to get the last 400 of the last 2 reps done. Pleased with my progress and how I felt during the workout.