Notes
45 mins with a few breaks. 30 mins of 200m sets at 3:35ish, or 1:48ish/100m, which was a good, sustainable effort. 5 mins of fists, and then mellow cruising for another 10 mins - got a bit lazy after the 10 mile run, and my right shoulder is still bothering me - I'm hoping I haven't torn my labrum.