Did not get to the gym on Sunday as felt tired from Saturday evening. Anyway decided to go on Monday and hopefully Wednesday morning before Christmas. A good session, and even managed some more improvements.

Started off by doing 3 of the weight machines. Time taken 16 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 130 kg - Up 10 kg
Leg Press - 2 quick sets of 20 at 130 kg - Up 10 kg
Upright row - 2 sets of 20 at 20 kg

Rotex - 6 mins at level 4 at 120 - 130 cps -Up 1 level


I did 40 minutes on the treadmill as follows:

5 min at 4.4 kph
5 min at 4.6 kph
5 min at 4.8 kph
10 min at 3.8 with 8% gradient
10 min at 4.0 with -5% gradient - Up 0.2 kph
5 min at 4.0 - Up 0.2 kph

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 121 bpm, was above 112 bpm for 43.01 minutes and used 280 calories. Interesting that I worked harder than last time but used around 25 calories less. Oh well, pleased with the improvement.