Rowing (indoor) 30:00 [4] 6.0 km (5:00 / km)
Indoor rower. I did 5min warmup followed by 8x (500m hard by 1min recovery). I averaged around 1:50 for the 500m intervals. I did an easy 1km cooldown doing some pick drills and reverse pick drills. I did some abs and strength work right after the row.