I was starved of training for three days so I made up for it by doing a relative hard gym session:
12km on the Concept2 as follows:
9km @ 182w – easy enough.
2km with 2x 500 Hard, 500 rest
1km 10 pulls MAX, 4 pulls easy (like a tabatha set)
Then 10 minutes on the bike
The 22 minutes running:
10 mins @ 4:16/km
9 mins @ 4:00/km
3 mins @ 3:45/km