Cross Training 30:00  4.5 mi (6:40 / mi)
530 calories at level 11 on the arms + legs Yale trainer.
This was supposed to be easy but I figured out a better way to max workouts on this machine: on the flat intervals I sought to keep calories at +1000 (~70 spm) and on the "interval" part I tried to exceed 1200. I generally managed it, though at the "steep" level, spm fell to ~60. Anyway, overall, pulse was always ~160+.
Rowing Machine 30:00  7.3 km (4:07 / km)
(~3 minute break between sets)
Also supposed to be easy.
Started at 2:05-2:10 for first 10, held around 2:05 for second, and below 2:05 (~2:03) for last. At 2 minutes to go, went to 1:50 but couldn't hold it and crept up ~1:54 in last minute.
spm roughly 21 throughout save last 3-4 minutes.
And, I did exactly 470 calories, making a grand total of 1000. Truly, an hour of power, though admittedly there is a way to go before distance/speed is anything to write about.