Swim/gym

First about a 1km over 25 minutes, working on breathing to the left and form generally. Stretching/swinging from side to side, keep legs up too.

Then a gym session, starting with 10 minutes at constant 250 Watts on the bike, then two 1 km runs, one at 12.5km/hr and one at 13km/hr.

These felt pretty ugly (especially, oddly, the first) and required a certain amount of hanging onto the machine. But I made it, and added another 4'40" run to the total (just)