Managed the 30 min (more like 45) weights session:
5 mins rower warm-up
biceps (free, 6kg each side) 3 x 12
triceps (cable, 15kg), 3 x 11
shoulder press (free, 4kg each side) 3 x 12
pulldown (machine, 35kg) 3 x 11
one arm row (free, 9kg, one side at a time) 3 x 12
side lifts (free, 3kg each side) 3 x 11
abs, 40 upper, 20 each side, 20 lower.
Then ran with beginners tonight to help out. 3 x 15 mins at probably 12 min miles, plus about 20 mins walking in total. It was a pleasant change to chat to some new people, they were a lovely bunch and are doing well.
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