Notes
Treadmill: 20 minutes easy, 5 X (3 minutes I / 3 minutes E), the rest cool down. This was adapted from Jack Daniels I-3, but that calls for 8 of these, yikes.
the 3 minutes on were at 2% incline, from 10mph-10.3mph. These felt pretty hard for some reason. Treadmill workouts are always a bit odd. I guess it's the effort that matters.
Rowing after.