Ill and struggling

I thought I could shake off this throat/bronchial infection before today but I couldn't and it showed in my training. My test speed time slipped back from 2m30s to 1m30s and I felt very uncomfortable running.

I decided to try some interval training and that went better

1m30s at 12km/h
30s at 6km/h (walking)
1m at 12.5km/h
45s at 6km/h
1m at 13km/h
45s at 6km/h
30s at 13.5km/h

Felt better then and moved through the rest of my programme

15m at level 15/25 on cross trainer

6m on bike at level 6/25

36 bicep curls on 22.5Kg

36 standing rows on 22.5Kg

36 tricep pulldowns on 22.5Kg

3x15 reps at 50Kg on the thigh abductor

3x15 reps at 50Kg on the hip abductor

2x15 reps at 110Kg on the leg press (but it failed to record properly on the data key the gym uses)

81 advanced sit-ups including 2 holding a medicine ball above my head

10 back curls

Result
Duration 1h17m
Max heart rate 164 (93%)
Avg heart rate 139 (79%)
Calories expended 713
Fat burn 40%

Much more exertion across the wholoe of the programme but worrying short on the time trial. I may have to consider only trying myself out once a week