Rowing 20:00  3.5 km (5:43 / km)
4 x 4sets of 30s hard, 30s easy, 1min between. Didn't really find it that difficult, might try something else next time.
Cross Trainer 30:00  4.7 km (6:23 / km)
Tried the other cross trainery thing in the my gym, I didn't like it as much as the other one, found I couldn't really get any speed up.
Cycling warm up/down 10:00  3.7 km (2:42 / km)
Easy 10mins on the bike to finish off in the gym.
Stretching/Physio 10:00