Cycle 30:00  6.0 mi (5:00 / mi)
Cycle to work and back, felt quite good.
Badminton 45:00 
Bit dissapointed I didn't get a hard game till near the end, then lost as I just couldn't get going.
Decided not to do intervals tonight to try and get the most out of the rest of the week, especially with the GWR 10 tomorrow and a hard weekend planned. Will do hills thursday.