Just did :30 run midafternoon (with 4 x 1:00 hills) - there was a longer one on the schedule but I hadn't looked at it properly in advance and didn't leave enough time. Then nice powerlifting club - bench day came as a bit of light relief after yesterday's deadlifts!
bench: 10 x 2 @ 90
board press singles: 115, 135, 140 (didn't quite get all the way down, was a little nervous, but did lock it out on my own?)
single-arm row: 5 x 10 @ 42.5
5 x (25 face pulls, 25 shrugs @ 52.5)
3 x 10 skull-crushers (football bar plus 5s)
1hr upper body