Ok so the main session of the week went as follows:-
Walked to the gym- 15minutes
30 minutes light weights and machines (2 x 15 reps on each)
5000m on rower-21 mins
4 miles on treadmill in 34 mins 10 secs - improvement of nearly 2 mins on last week, then warm down for 5 mins
Walk home from gym-15 mins
Total about 1000 calories- result knackered but sanctimonious