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The simplest version is to use your host OS web browser and connect to http://localhost:8000. Then "save as" the worksheet to your host computer.
If you use "save as" in the virtual machine then you'll save your worksheet in a file inside the virtual machine. If you set up a shared directory (http://wiki.sagemath.org/SageAppliance#Sharing_files_between_Sage_and_Windows) then you can use "save as" in the virtual machine and save to the shared directory, making it accessible to the host.
Yet more complicated alternative: use scp to copy files from the VM to the host.
