Onward and onward

I'm pretty much in the routine of going to the gym now and try to vary things a little to keep my metabolism guessing, but I'm running out of ideas but I'm making progress.

1m30s at 14km/h (down from Monday but I'm still a little stiff from then and the throat/cough thing is still lingering)

Then some interval running

3m at 10km/h
1m at 6km/h
1m at 11km/h
45s at 6km/h
1m at 12km/h
1m at 6km/h
1m at 13km/h
1m at 6km/h

I then did 18m on the cross trainer at level 14/25 - 2m forwards, 2m backwards, 2m forwards, 2m backwards, 2m forwards, 2m backwards, 2m forwards, 2m backwards, 1m forwards, 1m backwards.

No bike!

I took an exercise reading and got this back off the monitor

Result
Duration 35m
Max heart rate 166 (94%)
Avg heart rate 149 (84%)
Calories expended 364
Fat burn 30%

On to the weights and just like I did with the running on Monday I forgot to start the monitor until I had done some exercise (duh!)

40 bicep curls on 22.5Kg

40 standing rows on 22.5Kg

40 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

105 advanced sit-ups

No back curls - in a hurry to get home so my wife could get to the gym

Result
Duration 33m
Max heart rate 166 (94%)
Avg heart rate 136 (77%)
Calories expended 295 (even without the missing 1 sets on the standing rows and bicep curls!!!)
Fat burn 40%

Total Results
Duration 1h08m
Max heart rate 166 (94%)
Avg heart rate 143 (81%)
Calories expended 659
Fat burn 35%