A late afternoon treadmill session. A 3km warm-up, then 6 x 800 running them in 2:25 (3:02/km pace), (so a recovery of 65 seconds), then a warm-down of 3km. All up 10.8kms.
I wore the HR monitor for this session. Here is a link which shows the HR peaking at 159 during the last effort.
Then darts in the evening. A few beers to lubricate the arm and then it was game on. I won both my singles and pairs and we ran out 5-4 winners. Then a few more beers...