Plan to get up early for a mega ride on R200 was overtaken by desire for sleep.
However, massive physical day.
Moved 1 ton of straw.
Moved more pooh, runways clear. All critters have nice clean play areas and beds.
2km row on ConceptII rower 8 mins 8 seconds (slow but sprints in it)
30 mins on bike 12.7 km hill sprints (80's electronic mash up)
1km run (yes this time I would class it as running rather than trying not to cry and fall over)
Heart rate av 137bpm max 161bpm.
Sore left knee, again, and right leg nerve pain.