DF 111. 4x30/1:30r. SI joint felt good enough to row so dropped the DF and broke the 2 hours down into chunks to give the back a break. Wanted to keep the HR lowish so focused on relaxing and focusing on HR and not speed. Worked a treat and felt fine. Intervals: (1) 2:36.1 @ 20, HR 121; (2) 2:30.1 @ 22, HR 139; (3) 2:32.3 @ r20, HR 140; (4) 2:26.1 @ 22, HR 156.