Ok did the 20 mins weights I quite like this cut down program, I can always do a longer program at the eekend, this is what I did :-
2 x 15 reps on pecs machine
2 x 15 reps bench press
2x 15 reps lats pull down
2 x 15 reps triceps pull over
2 x 10 reps biceps curl
2 x 10 reps extend arms and down
Then I went crazy and covered 4 miles in 32 mins 36 secs almost a minute quicker than the best to date and boy did i auffer-pulse started around 140 and by the end was aropund 160, at my age and weight too high.
I will crank it back toorrow, just 20 mins weights then 5000m rower but taking it easy keeping pulse at no more than 140.
Now what to buy with Gautam's amazon gift certicicate -decisions decisions ?