A little work then heavy workshop 5 mins cross trainer, 5 mins air bike, swiss ball dumbbell fly, swiss ball dumbbell chest press, swiss ball dumbbell pull over,  swiss ball rotator cuff, swiss ball dips, 5 mins rowing machine (another metre 1266m) and then a steady 10 mins on the treadmill. Short dog walk in the afternoon and 10 mins on the finger board - beginning to notice some improvement here, managed to hang the poor slopers for the first time in a year only 6 seconds but its a start.  Airplane and Run Fat Boy Run evening viewing with Lottie and Dan, as Karin is over in Newark.