So after catching a 48 hour bug I'm back to the grind.  Just did some light interval work and strength training.

Strength:
Deadlift 3-3-3-3-3

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Counted warm-up sets, form felt funky and felt weak in general.


Endurance:
Run 6 x 400m

Times ranged from 2:00 to 1:25 with a gradual increase in speed.

After being sick the amount of effort this took was a higher than I would like to say.  Decided to call it good after this given running myself into the ground didn't sound appealing.