Just concentrated on the CV stuff today. Needed to get home as a friend was coming to dinner. Had a good session, 38 mins of CV work. Unfortunately the machines interfered with my heart monitor watch, so did not get an accurate calorie figure. Believe it to be in the order of 170.

This is what I did:

I did 5 minutes on the treadmill at 4.9 kph

Rotex - 8 mins at level 2 at 130 - 140 cps

I did 25 minutes on the treadmill as follows:
5 min at 4.5 kph
5 min at 4.7 with -5% gradient
5 min at 4.5 kph
5 min at 4.1 with 6% gradient - up 1%
5 min at 4.5 kph - up 0.4 kph