AM - 2 miles on the treadmill and then 1000 meters of indoor rowing followed by some stretching and push-ups/sit ups.
PM - treadmill workout: 13 x 400 @ VO2 max /threshold with 400 rest. 1.25 mile warm up and .75 miles cool down. Good workout - started out doing 6:31 pace and worked my way down to 5:42 pace for the last one. Meant to do 12, but decided to one more for good measure.