Gym (Strength and Conditioning) 20:00 
crap as I wanted to just do an aqua running session today but the pool was all used up by peoples doing lame things like swimming and water polo.
smaller variety of weights than yesterday, 54pups. abs sore so yesterday must have been of use.
Run 10:00  2.6 km (3:51 / km)
shoes: Nike Zoom Elite 5
Treadmill - warmed up then sat on 4m/km, with a short 1 min 3:20, then warm down.
Just getting the body used to running a little quicker now and then so I don't get completely rusty. Didn't appear to hurt anything touch wood.
Hard though for an ordinary pace for such a short time. Work in progress.
Cycling (Spin bike @ Gym) 30:00  19.8 km (1:31 / km)
70-85% effort only , still a big big sweat up going on.