feel ill - so rate ladder CTC

well with the weekend looming I really wanted to do something other than being sensible (i'd planned earlier in the day to do a 40r20 HRR restricted) - I knew the way I feel the 4by2k wasn't on (scheduled row)  - I didn't have the time either - so I went for the 10 by 1min which is this months CTC but on a rate ladder - started @24 for 2 reps - then 26 etc - 1:28.7 ave - feel good I did something tough - but still feel crap ie ill - tomorrow off and will see if that cures my ailments.

 Garmin HR Details