Ellipitical 1:15:00 
45 mins X-Trainer: 10min WP, 6x 3min high resistance plus 2min easy. After each effort reversed direction. Worked hard, got HR up to about 150. Enjoyed the session.
After X-trainer did a circuit class which lasted 30mins: quite enjoyed it, short high intensity efforts.
Saw Duncan this morning, back is moving fine: he agrees with me think it's a tear in the Rt glute. He worked on the glute and lower back. Carry on doing core, squats, high step ups. Seeing hime again next week. Duncan tested the glutes with his strength device: L side was 330 newtons which was pretty good, but Rt glute was 250.
After the session above I felt sore on my right side when I was walking. Feels ok now a few hours later