Clitheroe's too far to get in either end of working day (30+ mins west of home, and I work on avg 1h30 *east*).

Anyways, today's sesh:

Tabata row sesh:
3min warm up
20s sprint/10s rest until 500m pace drops below 1:40 - 7 sets in this case, and that after aborting an attempt on a different machine after display went t*ts up after an additional 2 sets.
2min cool down
1min rest - HR at this point 122

Weights
5 sets of 6 x deadlifts @ 50kg
5 sets of 4 x bench press @ 60kg
5 sets of arm 21s @ 20kg

Core
Swiss ball plank 1min
Swiss ball pike h/stand press ups
Swiss ball mountain climbers 1min each leg
Swiss ball crunches with o'head plate 5x10@10kg
Swiss ball rotations with o'head plate 5x10@10kg

ITB
Adducter & abducter resistance machine (5x20reps each)
Single leg squats 10 slow & hold each leg
3x10 beer bottle rolls each leg

Then stretch. Approximation of a typical routine as using a strange (th'otel's) gym.

Now enjoying a club sandwich & a whisky in the bar.