Running machine - 30 mins, bay run 10-11mph most of time, three rests of about a minute apiece, 440kcals and 4.5km covered, got ticker up to 142 at one rest.
Weights 20 x setting 9 on horizontal rower/bench press machine thing - will see what it's proper name is - made a mental note that it's by a company called Hoist
Did 2000m on rower at top setting in 9mins 9secs which is good cause I was jiggered on top of running 4.5miles (near as damnit in the morning)
Also upped the reps for the bicep curl and tricep pushdown to 5 reps of 6 at 10 setting. Very good it was too. So am going home now - no more exercise for today I think - weigh in day tomorrow.
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