coach didn't show up for our outing so I went to the gym instead!!
2x10min ergs (2 rounds of 4:30 r20, 0:30 sprint r28-30)
1: avg 2:18.8/500m
2: avg 2:16.6/500m
then a 5 min erg to finish (4:30 r20, 0:30 sprint r28-30), avg 2:14.8/500m