Brilliant. I am back in form after my holiday and even did some more weight lifting exercises. Really pleased.

Started off by doing 3 of the weight machines. Time taken 20 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
Leg Press - 2 quick sets of 20 at 130 kg
Upright row - 3 sets of 15 at 25 kg - Up 3 reps
Left arm side pulldown - 2 sets of 10 at 10 kg - New
Right arm side pulldown - 2 sets of 15 at 10 kg - New
Two handed stomach pull - 2 sets of 10 at 20 kg - New


Rotex - 5 mins at level 5 at 120 - 130 cps - Up 1 minute

I did 45 minutes on the treadmill as follows:

5 min at 4.6 kph
5 min at 4.8 kph
5 min at 5.0 kph
10 min at 4.2 with -5% gradient
5 min at 4.2 kph
10 min at 3.8 with 5% gradient
5 min at 3.8

I wore my heart monitor for the treadmill and rotex. It said I had an average heart rate of 120 bpm, was above 112 bpm for 48.26 minutes and used 304 calories.

Was really pleased that I was able to jog for one and a half minutes at 5.0 kph and then after 1 minute walking fast jogged for another 90 seconds. Certainly getting there.