Cheers for the info.

Went to the gym lastnight, my usual cardio is 1000m rower in the fastest time (usually 3min 50secs), 10 min bike on cross country setting trying for furthest distance (usually 3.7km) then 3km on the treadmill trying for best time without falling off!!!!!!, today i did the bike and rower but only did 1.5k quick paced walk on the treadmill and all was fine.

I will go for 2k the next time and then 2.5k and so on increasing pace as i go and break back into gently and hopefully get back to 3k run then i will drop the other cardio and step up the weight work. This routine is not the maddest but so far as above i have lost 4kg and am really happy with the results, im also feeling alot fitter and i am evan considering quitting smoking as i can fell this hindering my fitness.

Thanks
Mike