Have missed two sessions, last Sunday and last Tuesday for various reasons. Had a good session with some improvements.

Started off by doing 3 of the weight machines. Time taken 17 minutes

Abductor - 2 slow sets of 20 at 35 kg
Abductor - 2 quick sets of 20 at 35 kg
Leg Press - 2 slow sets of 20 at 120 kg
Leg Press - 2 quick sets of 20 at 120 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 3 at 125 - 140 cps - Up 1 minute

I did 40 minutes on the treadmill:

The 40 mins was broken up as follows:
5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph - Up 0.1 kph
10 min at 3.8 with 8% gradient - Up 0.2 kph and 1% gradient
10 min at 3.8 with -5% gradient - Up 0.2 kph
5 min at 3.8 - Up 0.1 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 122 bpm, was above 112 bpm for 44.15 minutes and used 293 calories.