Weight training 15:00 [3]
quick upper body and abs.
Cross Training 30:00 [4]
On "high calorie" machine. Level 8. Did 574 calories, or so it said.
Rowing Machine 10:00 [4] 2.52 km (3:58 / km)
Dogged first 5 minutes. But, then added some power. Penultimate minute brought down to 155-157 and final minute to < 145.