happy as usual

Obviously the work outs in the gym and the cosy sauna are releasing happy hormones. Although the days are darker and colder than just a few weeks ago, my mood is still up. These days I keep my fitness levels with cycling, spinning and rpm, rowing, weight lifting and body pump.

spinning into the winter

As the official start of the winter gradually approaches, I focus on spinning and weight lifting. I rested well on Monday, so Tuesday I was pumped: I started off with 12min sauna; 45min cycling; 15min weight lifting for the arms; 45min rpm class; 10min weight lifting for the arms; 1hr spin class; 15min weight lifting for the arms and lunges; 15min sauna. What do you call that, spin and weight intervals?
Today will be quite similar at the gym, though I would like to do some rowing and squats and lunges, too.

I can't feel my legs!

The past few days I have increased intensity of my work outs: lots of cycling w high pace and/or high resistance; rpm and/or spinning on a daily basis (!) including late Friday evening; weight training w intervals and rowing; and body pump for three consecutive days, Thu-Fri-Sat! I also had extra sauna sessions on Sunday: after training, I visited the local spa with a friend.
Today I probably need to rest and lie down - already going to work by bike and taking the stairs to the 20th floor was a struggle for my exhausted legs.

cold and windy

such weather makes me sleepy! Yesterday I slept so much, but today I still feel tired. Maybe I should increase my calorific intake?
In any case, today is a very long day: after work I am heading to the gym for sauna, cycling, body pump, rpm, cardio intervals with lunges and squats and weights for the arms, cycling, sauna; and then I am off to the movies! I will return home at night by bike, and the weather forecast for tonight is heavy rain... that will be the last challenge of today!

the rest day has arrived

Another week has already gone by and it is time again to take my rest day of the week. Maybe sauna, maybe not; cycling to and from work; taking the stairs to the 20th floor; and definitely more sleep / lying in bed with a good book!

spinning around

Yesterday at the gym I went to the sauna, then cycled a lot, then did light weights for the legs and abs exercises; then cycled a bit more before heading to 2hrs spinning. Sauna in the end for some sleep, before going back home... on the bike! Today my training will be somewhat shorter, so I will raise the intensity: cycling, weights for the arms, rpm and spin class.

new challenges

The past few days at the gym have been full of new challenges: picking up the pace with high resistance on the stationary bike; give it my all in spin and rpm class; rowing with alternating hand grips; going to body pump or weight lifting by myself, including cardio combo of squats and lunges on the step with intervals of weight lifting for the arms. I find this schedule sustainable for the cold winter, considering that I always go to the sauna before and after training. More sleep is also in my daily schedule, which helps a lot with my strained muscles. The next few months are an opportunity for my mind and body to rest from the hard training of the summer which mainly consisted of running mileage.

sleep deep after hard spin

Yesterday at the gym I started off with a 15 min. sauna session, before hopping on the stationary bike for 40min of cycling; followed by 20min weight lifting for the arms; then 45min rpm class; 10min weight lifting for the arms; 1hr spin class; 15min core stability exercises; and 15min sauna. I loved the combo and quick changes between aerobic and weight lifting!
Today I will probably take the day off, and I am planning to continue the week with cycling, spinning and weight lifting, including body pump.

the hibernation update

I feel as if more sleep and even more rest and heat in the sauna are needed... suddenly the day doesn't have enough hours for me to do these things. Yesterday at the gym I warmed up in the sauna, and after a quick shower I hopped on a stationary bike before joining the team work out abs. I continued with weight lifting for the arms and legs and squats and lunges, before heading to 2hrs spin class. I finished off with yet another session in the sauna!

sleep, cycle, lift some weights, spin,... that's it!

Oh yes, and I forgot the sauna - both before AND after each work out! My body is in winter mode in full swing, and I am most enjoying it!

un-wind, de-bugging period

Now that I am allowing my body to relax, it is amazing how much accumulated tiredness has surfaced. Strained muscles, sleepiness, sore back, heavy arms... it seems that the more I rest, the more my body screams for even more rest.
Yesterday at the gym I warmed up in the sauna and then headed for some cycling, before body pump, which was followed by rpm class. I finished off with more cycling and combo of squats, lunges and weights for the arms. Today I will just go to the sauna to warm up! In the weekend I will do each morning a combo of cycling, rpm/spin class, body pump/weight lifting, cycling, and squats and lunges with weights for the arms. In the coming weeks, I will focus on low-intensity work outs, easy, and short. I will also add 1-2 days of rest per week.
Now that the days are short, it is an opportunity to sleep more and rejuvenate.

hibernation

The temperature has dropped dramatically this week and the days are so short... it is hibernation time, my body is screaming - and I am willing to listen at last! Although winter officially starts in December, winter mode is appropriate: more sleep - short treadmill runs - more weight lifting and body pump - more cycling and less spinning - body balance - dance class (to keep up the happy spirits!) - more sauna. The next 2-3 months are an opportunity for my body to rest well, restore tired muscles and my mind will also be rejuvenated, training-wise.

resist the cold

Ooooh how much I love breaking a sweat... in the warm gym, because nowadays the weather outside is CHILLY! Yesterday I woke up and couldn't believe my eyes when I looked at the thermometer outside my bedroom... -3 C! and during the day it doesn't go much higher. I sleep more and more, and going to work by bike is a true challenge/expedition in the cold.
At the gym I continue my combo's of treadmill run- spin/rpm class, body pump/weight lifting, and sauna in the end. Today's combo will be a short treadmill run, rpm class, spin class, 30min squats and lunges with weights.

evening power

In the gym, loud music, people-watching, tv channels, bright lights and all the work-outs in full-swing, you almost forget that it's dark and cold outside! A mid-term solution to avoid early winter hybernation?
Yesterday I started off with 18.5km on the treadmill, in 1hr:43min, inclination 1; then 45min rpm class; back on the treadmill for 5.5km in less than 30min, making a total of 24km for the day; and then I did 35min strength training inspired by Negrita Jayde: combo of squats and lunges with free weights, and during the short rest periods I did exercises for the arms. Power! Leaving the gym I went shopping, and I finally arrived home after 22:00...
Today I have a killer trio combo: treadmill session - body pump - spin class. I will return home asap.

sorry for the late update

Well winter is approaching, darkness has prevailed and so has sleep! I have been keeping up with my training, but extra sleep hours means almost no free time to practise my other hobbies, including updating my blog. My training these days has been heavy on spinning, heavy-ish on mileage, and intermediate on weight lifting. I will gradually shift as follows: heavy on spinning every single day, intermediate on mileage (about 100km per week I think is sustainable - I am currently running on average 18-20km pöer day, except for Sunday when I run 10-11km, which makes a weekly total of 120-130km!! on the treadmill, ie super fast and with inclination!!) and intermediate-intensive on weight lifting. I am willing to take up the challenge of breaking up a sweat and getting my heart rate up with intensive weight lifting sessions. It is known for its "body carving" effect! Moreover, it is good to change things and not get too used to one form of exercise.

proper rest day

The past three days have been busy-busy, but I did not compromise my work outs. On the contrary, I actually did more than the initial outlook: on Friday I ran a total of 22km on the treadmill (!), and I also went to body pump and spin class. On Saturday morning I pretended I did not hear the pain from my tired legs and feet - especially the ankles- and went to the gym for a marathon session of: 45min cycling, 45min rpm class, 2hrs on the treadmill for 22km; and then 45min weight lifting including squats and lunges using the step. After the sauna I went out with a frined, and came back home at 20:00. No comment! On Sunday morning I insisted, and persisted: I went to the gym for 40min cycling, 1hr extra-hard spin class, 1hr run on the treadmill of 11km, and then 45min intensive weight lifting for the upper body, including super-sets and squat intervals! After the sauna I headed straight back home, where I slept for 3 hours (!) before going to the movies.
Today I was thinking: when was the last time I had a proper rest day? Sundays are supposedly my "easy" days, because I drop the mileage, but honestly it is not proper rest if I consider the rest of Sunday's work out. I have noticed how much I profit from the extra sleep, whenever I get it. Today I will most probably take this valuable rest day and head straight back home for extra afternoon sleep. Light cross-training includes cycling to and from work, taking the stairs to the 20th floor, and maybe stretching and/or walking in the evening. I am looking forward to it!

just do it

This is not a nike advertisement, it is just a declaration of the state of mind you sometimes have to be in to get that work out done. Yesterday I was feeling off after too much work and too hard work outs of the previous days. But I went to the gym, put on my gym clothes, my head phones, on the treadmill, and then I said, let's go! The beginning was not pleasant, I admit, but I insisted and in the end of the day I did feel great. I started off with 19km on the treadmill, inclination 1 speed 10.3-10.8km/hr, total 1hr:45min; then 45min rpm class; then 30min serious and focused weight lifting for arms and chest (I have been thoroughly enjoying these weight lifting sessions ever since I read Negrita Jayde's book Supervixen); and then 5km on the treadmill inclination 1 speed 10.5km/hr, in less than 30min. After a good stretch I hit the sauna.
Today I will hop on the treadmill for a short-ish session, before heading to a new Friday combo: body pump and spin class which has just been added to the gym's schedule. Three cheers! Nevertheless, I will try to be back home as soon as possible to get some rest: tomorrow is a long day which includes early morning training at the gym and then going out! And later grocery shopping!

follow-up

Monday, Tuesday, Wednesday: the work outs at the gym have been marathon sessions including 20km+ every time (!), several hours of spin class, rpm class, weight lifting including squats and lunges. Today I am taking it easy and will drop the treadmill mileage (which by the way is at a very fast pace!), go to rpm class and maybe also to body pump - even though I might skip this because yesterday I was very focused in 1hr weight lifting.

drop the mileage

So on Friday I went crazy (again) and did more than planned: I ran on the treadmill 18km before heading to 1hr body pump, where I added 2kg extra on the barbell for the squats. After class I hoppen on the treadmill again for 4 extra km. I finished off with some abs exercises and then went to the sauna. On Saturday early morning I went to the gym for a long and hard session: 45min cycling; 45min rpm class; on the treadmill 22km in 2hrs; 40min weights for the arms and squats and lunges; sauna. On Sunday morning I did: 45min cycling; 1hr spin class (very hard, I gave it my all); 11km run on the treadmill in 1hr; 30min weights for the arms, squats and quadriceps; sauna. After some shopping I managed to come hoe relatively early, at about 15:40, so I had time to do some household cleaning, cooking, eating, sleeping, reading my new books, and repeat!
This week my thoughts are as follows: the past few weeks I have increased the number of spin and rpm classes I participate, as well as my running mileage and the quality of my weight lifting sessions. Also this week a new spin class has entered the schedule, every Friday at 19:30. I definitely want to participate! So some adjustments (or rather one!) are in view: I will drop the mileage a bit, so that I can accommodate all the spinning and rpm that I so much like. Plus, this strategy is injury-preventive: I have noticed in the past that when I go above 130-140km per week, my body really feels the strain and craves rest.

substantial workouts

the past few days have been hectic at the gym, where I combined extra spin classes with extra miles! For example, on Tuesday I did 2hrs spin class 15min weights and 21km on the treadmill, on Wednesday the same, combined with 6.5km run at the dunes in the morning; on Thursday I ran 22km on the treadmill in 2 sessions, I had 45min rpm class and 30min weight lifting for the legs, including squats and lunges.
So today I will have an easy workout: 15km run and 1hr body pump. I want to give my body some time to relax, before tomorrow morning's extra long workout that kick starts my weekend!

a long run in two pieces

I complemented yesterday morning's 9.5km with another 18km in the afternoon on the treadmill! It was fast and hard because I started a bit late and I was in a hurry to put in the miles before 2hrs of spin class. I ran 18km in 1hr:37min! No break whatsoever, I walked in the spin class and... everything was spinning from then on! Even though I finished at 20:40, I still went to the sauna because I needed the extra heat boost in order to come back home on my bike after such a full day!
This morning I was flirting with the idea of taking the day off from work and sleeping in, all the more because the weather is autumn full-on. But I braved it all and did my duty! In the afternoon I will try to leave early though. My gym session for today will include 16-18km on the treadmill in two sessions, at a very relaxed pace; rpm class and spin class; and definitely sauna.

smooth training

I have been thoroughly enjoying buiding up mileage on the treadmill, because, apart from the comfortable indoor weather conditions (!) and my favourite tv shows, I yield benefits from smooth and steady running surface. My ankles and hamstrings are grateful!
On Friday afternoon I went to the gym and warmed up with 0.5km uphill walk. I then ran about 18km in 1hr:40min, before going to body pump class. I then returned on the treadmill for another 7km, followed by a good stretch and a sauna session. On Saturday I went to the gym at 09:00 and left at 14:45. It was a great marathon session of 40min cycling; 45min rpm class; 21.2km run on the treadmill in about 1hr:55min; squats, lunges and weight lifting for the legs; 15min team workout abs; sauna. Shopping, going out with a friend and going to the movies had the rest of Saturday full! On Sunday morning I defied tiredness and went to the gym again at 09:00, for: 40min cycling; 1hr spin class; 11km on the treadmill in 1hr; 15min weights for the arms; sauna. After some shopping I was home at 14:30 and did not go anywhere for the rest of the day! Today I was therefore fresh and sporty: very early in the morning I ran to the frozen dunes (-1 C!) 1hr, about 9.5km. In the afternoon I will hit the gym for one long treadmill session, and 2hrs spin class, and of course sauna to accumulate some heat!

the tv love

On Wednesday at the gym I was busy with two treadmill sessions, total 21.7km in 2hrs, including my 0.5km warm up uphill walk. I also did 45min rpm class and 30min weight lifting for the legs, including squats. Yesterday I woke up early and ran 6 frozen km at the dunes to kick-start my day (I had a doctor's appointment and I needed a confidence boost!). In the afternoon I went to the gym after having rested at home: I ran 21.2km, including my warm up 0.5km; I also did 1hr body pump between the 2hrs of running and 45min of rpm class. Today, as always in the end of a working week, I feel all those spin, rpm classes, weight lifting and mileage piling up. I will try to go early to the gym and keep it short: a session on the treadmill; 45min abs and squats and/or weights for the arms; a session on the treadmill, to combine with my favorite tv shows! In the weekend I am planning to go to the gym for two long morning sessions.

ahhhh

ahhh how tired I can feel with such an increased mileage... my legs can definitely tell! Also, I need more sleep. Maybe I will try to cut down a bit on the high intensity work outs. On Monday afternoon I ran on the treadmill 18km after 0.5km uphill walk as warm up. I then had 2hrs of spin class and 10min sauna. On Tuesday I ran 19km in two sessions of 13.5 and 5.5 km, and I also did 45min rpm and 1hr spin class; and 20 min weights for arms and squats; 12min sauna. Today I will also stay aerobic with running and spin class; but I want to finish early, because I have ambitious plans for tomorrow: go for an early short run inthe morning and in the afternoon have a short aerobic mix of running and rpm after a body pump class.

a busy life

This weekend I was so busy, I can barely remember my work outs to post them here... Let's see: on Friday afternoon I hopped on the treadmill and warmed up with a 0.5km uphill walk, to continue with a running session of 1hr. I then did some squats and abs exercises and after 50min I was on the treadmill for another 1hr. I finished off with cycling and sauna. Overall my afternoon session must have averaged around 20km running. On Saturday morning I ran at the dunes 6km, it was freezing cold and I was not prepared for that! I could not control my frozen legs and I fell. Luckily I hit the ground with no serious injuries, but I can still feel my knee and my chest/back sore. I slept for the best part of the day and in the early afternoon I hit the gym for indoor revenge: 1km uphill walk, and then a run of 18km. I also cycled a bit and then gave it my best at 1hr body pump class before hitting the sauna. On Sunday I went in the morning to the gym for a super long session: 40min cycling; 1hr spin class; and on the treadmill for 1hr:50min, comprising 0.5km uphill walk and then 19km run. I also lifted weights for the arms and did some squats and lunges, followed by the sauna. Total mileage for the last week: about 160km. Although the mileage is piling up, and of course I feel the tiredness, no injuries and no strained muscles (thank God!) have disturbed me. I suppose the treadmill puts the joints and tendons on less stress than outdoor running. Plus, I get to stay warm inside, watch my favorite tv shows, keep an accurate account of my work out, control the intensity of my work out, socialize, and combine the running session with other work outs.
This morning I ran 9-9.5km at the dunes in 1hr, well-dressed and equipped this time! In the afternoon I will keep my treadmill session easy and focus on 2hrs spin class.

take pride in it

I am very proud of my work outs lately! Yesterday at the gym I started off with 0.5km uphill walk and then 19.5km run on the treadmill, inclination 1 speed 10.5-11.5km/hr. Some very interesting soap operas were on tv and just kept me going! I then went to a 45min rpm class, and after that I did 30min of abs and weights for the arms. I then came back to the treadmill for more tv shows, 0.5km uphill walk and 5.5km run. In total I ran 25km! I relaxed for 12min in the sauna before cycling back home.
This morning it was super dark and chilly, if not cold. Nevertheless I managed to run 9km in about 1hr at the dunes. In the evening I will go to the gym for two treadmill sessions of 1hr each, and sandwiched between these two I will do weight exercises for the back and squats and lunges. Maybe I will finish off with some cycling, but I want to keep it short because I have some shopping to do!

the miles

It has been hectic at the gym lately! Autumn has settled in (or dare I say preparatory winter?) and everyone, including me, are focusing on indoor work outs! On Tuesday morning I had run about 9-9.5km at the dunes, and in the evening I went to the gym for a good mix of rpm, spin class and treadmill sessions. In total I ran on the treadmill 16.3km, so the day averaged 25.3km. On Wednesday morning I ran 6km at the dunes and then later on hit the gym for rpm, weights for legs and arms (including squats, a lot of them!), and 2hrs pure running on the treadmill (apart from 1km uphill walk, which took me an extra 10min), in total 22.3km. So Wednesday averaged 28.3km. Today I slept in (and how much I needed ihat!), and in the afternoon my gym goals for the day are: 18-20km running in two sessions; body pump class; rpm class; sauna.

a good mix

Yesterday at the gym I stayed aerobic for 4hrs: on the treadmill 0.5km uphill walk, then 18.5km run, inclination 1, speed 10.5-11.9km/hr, in total 1hr:45min. This means that I ran these 18.5km in about 1hr:40min... super fast! Then I went on to 2hrs spin class. and no time left for the sauna!
This morning I defied wind and tired legs and headed to the dunes for a 1hr easy run of 9.5km. In the afternoon I will stay aerobic, with the following: a treadmill uphill walk and run session; 45min rpm class; 1hr spin class; a short uphill walk and run session on the treadmill; and sauna!

the update

On Friday afternoon: a combo of treadmill uphill walk, run, abs, and weights. and a sauna session to calm those muscles: I ran on the treadmill in total 20km - blame it on great soap operas on tv!
On Saturday morning the weather was ridiculous. I thus went to the gym for an ultra long session, starting from 09:00... I left the gym... at 14:50!!!
I started off with 40min cycling, then went to a 45min rpm class; then, swimming in sweat, I hopped on the treadmill for an uphill walk and then 21.5km run, super fast, max speed 11.8km/hr. I then spent 1hr stretching, doing abs and weight lifting, before hitting the sauna for 15min.
On Sunday morning I went to the dunes for 17km, slowly, because of that ultra-difficult session on Saturday. Early in the afternoon I hit the gym for: 35min cycling, and then on the treadmill a short uphill walk before running 10.3km. I also did 1hr body pump, and then some more cycling. 10min sauna was a good rest time!
This morning of course I slept in! In the afternoon I will probably hit the gym for the following: treadmill uphill walk and run, and then 2hrs spin class.

mix it

These days it's all about a good mix in the gym: yesterday I started off at the treadmill: 0.5km uphill walk, inclination 7.5, speed 5.6-6.4km/hr; then 9.5km run, inclination 1, speed 10.6-11.8km/hr! Very fast session, in total 56min: I was in a hurry! Straight after this I went to body pump class, and straight after to the 45min rpm class. Then it was back on the treadmill: 0.5km uphill walk, inclination 7.5, speed 5.6-6.4km/hr; then 11.5km run, inclination 1, speed 10.6-11.5km/hr, in total 1hr:08min. I then stretched those muscles and headed to the shower.
This morning the weather was acceptable, compared to the previous days, so I went for a super early run at the dunes, fighting against the wind: 9km in 1hr! In the afternoon I will go to the gym for treadmill sessions, abs, weight lifting for the arms, and sauna. Now that the weather is getting colder, I really need the extra heat!
In the weekend I will probably focus again on my work out at the gym, since outdoor activities heavily depend on the weather... and the weather is not helping lately!

full-on

Power at the gym: yesterday I started off with a treadmill session: 1km uphill walk, inclination 7, speed 5.6-6.4km/hr; then 20km (!) run, inclination 1, speed 10.4-11.4km/hr; 15min weights for the arms; 50min spin class; and back on the treadmill for: 0.5km uphill walk, inclination 7, speed 5.6-6.2km/hr; then 3.5km run, inclination 1, speed 10.4-11km/hr; 10min good stretch and hot shower!
Today I am aiming for two shorter treadmill sessions of a total duration around 1hr:45min; and 1hr body pump, 45min rpm class.

winter schedule

I am gradually switching to my winter schedule, ie my afternoon sessions at the gym are getting longer and harder, and my morning runs are inversely affected. More sleep, more indoor activities!
Yesterday at the gym: 30min cycling, resistance 7-8; 15min team workout abs; on the treadmill: 0.5km uphill walk, inclination 7, speed 5.6-6.3km/hr; 3km run, inclination 1 speed 10.6-11km/hr; 45min rpm class; 10min weights for the arms; 1hr spin class; treadmill: 0.5km uphill walk, inclination 7, speed 5.6-6.3km/hr; 3km run, inclination 1-1.5 speed 10.6-11.1km/hr; 10min sauna.
This morning I slept away the tiredness from this ultra hard work out. In the afternoon I am planning to do the following: cycling; treadmill uphill walk and run in two sessions, with 1hr spin class sandwiched therebetween.

as any given Monday

Yesterday at the gym I started off with 45min cycling, resistance 7-8; then on the treadmill: uphill walk 1km, inclination 7, speed 5.6-6.4km/hr; 7.5km run, inclination 1 speed 10.5-10.9km/hr; 2hrs spin class; 15min weights for the legs, emphasis on squats!
This morning I had my super early morning run and I could feel the pain from the squats: 18.5km in 2hrs:05min. In the afternoon a busy schedule at the gym includes cycling, treadmill uphill walk and run combo, rpm, spin class, weights for the arms! and sauna!

summer in September

The past few days have been incredibly loaded with outdoor running, mainly because the weather was awesome. On Friday I had a morning outdoor run and in the afternoon I headed to the gym for cycling, treadmill uphill walk and run, team workout abs, body pump, sauna. On Saturday morning late, I had an ultra long and fast outdoor run of 2hrs:40min, about 26.5km. In the afternoon I enjoyed 2hrs cycling in the dunesand then on outdoor stairs I did some hard-core squats. On Sunday morning I ran 2hrs:10min, about 19-20km. In the afternoon I did the following combo in the dunes: cycling 35min; then I parked my bike and ran 1hr:40min, to Katwijk and back to the parking, about 14km. Then I cycled back home 40min, where I used outdoor stairs and free weights for squats and arms exercises.
This morning of course I slept in! In the afternoon the focus will be on: a short cycling session before team workout abs; treadmill uphill walk and run; 2hrs spin class; sauna.

variety AND treadmill run!

Yesterday I got off from work early so going to the gym I had sufficient time to combine variety and a treadmill run: I started off with 35min cycling, resistance 7-8; 15min team workout abs; on the treadmill: 1km uphill walk, inclination 7.5, speed 5.6-6.3km/hr; then 12km run, inclination 1, speed 10.6-10.9km/hr; 1hr spin class; then back on the treadmill for: 0.5km uphill walk, inclination 7.5, speed 5.6-6.1km/hr; and 6km run, inclination 1-1.5, speed 10.6-10.8km/hr. In total I ran 18km on the treadmill!
Today I was definitely feeling those 18km on my legs: in my morning run the temp was affected by this and the darkness in a peculiar way: I started off really fast because there was no wind, but mainly because it was dark and I was scared! Then, suddenly, after about 14-15km, tiredness started to settle in and my tempo was adjusted. So in the end I finished at 1hr:55min, about 18-18.5km. Not too bad, after all! Today at the gym I will have my first body pump class after my vacation in Budapest... I suspect it will be hard, even more so combined with cycling, rpm, and a short treadmill sesh!

whew!

A great variety along with high-intensity summarizes well my session yesterday at the gym: 30min cycling, resistance 7-8; 40min treadmill: 1.5km uphill walk, inclination 7.5, speed 5.6-6.3km/hr; 6.7km run, inclination 1, speed 10.5-10.7km/hr; 2hrs spin class; 15min arms and back weights. sauna!
This morning I slept in, so that in the afternoon I can stay at the gym for the late spin class. Today I would like to do: cycling for warm-up, abs team workout, uphill walk and run on treadmill, spin class, and then a second hr of spin class or a second session on the treadmill of uphill walk and run. We will see!

return to spin

Yesterday at the gym I enjoyed very much my return: 45min cycling, resistance 8-9; on the treadmill 1.5km uphill walk inclination 7.5, speed 5.6-6km/hr; 6.7km run inclination 1 speed 10.5-10.7km/hr; 2hrs spin class. 10min sauna.
This morning I went running at the dunes, it was completely dark and I tried to stay on well-lit paths! I ran 1hr:50min, about 17.5km. In the afternoon I will go to the gym for a short cycling session, a very short treadmill session and 2hrs of spin class!

Budapest recap

What an excellent vacation i had in Budapest! The weather was great, every day I woke up super early an head to Mrgaret islandto run on the tartan lap of 5350m, just like the locals! I also ran back to my penthouse. In the afternoons, after my day activities, I went to the island for another run/walk and/or go to the spa facilities of the apartment block for the gym/swimming pool/sauna/hamam/massage! All this before going out to the opera and the city center! The last day after check-out I went to a spa resort nearby, and used the ultra-equipped gym, and the thermal springs!
Coming back to Scheveningen late Friday night, I was happy to find here too excellent weather. Late Saturday morning I went to the dunes for an ultra long run, combined later in the evening with a walk at the promenade and abs at home. On Sunday I went for a 2-hr run in the morning, and early in the afternoon I enjoyed a 2-hr bike rude at the dunes, followed by 1hr:25min run to Benoordenhout and back. I finished off the day with weight exercises and squats at the veranda, enjoying beatiful purple skies.
This morning I slept in, it was beneficial for my legs that have run an unbelievable mileage the past 10 days. In the afternoon I will return to the gym: I have missed cycling, the treadmill (while watching soap operas!) and of course spinning!

countdown to Budapest

Tomorrow I am flying to Budapest, and until then my mood is flying high - as well as my mileage!
Yesterday at the gym I thoroughly enjoyed a 1hr body pump class, after 45min cycling, and followed by 50min rpm class. I then hopped on the treadmill: 2km uphill walk, inclination 7.5, speed 5.5-6.4km/hr; and then 4km run, inclination 1-1.5 and speed 10.3-10.5km/hr. I then stretched well and rushed to the sauna for a 12min session; after the gym I went grocery shopping! The night was full of cooking, cleaning, laundry and packing for Budapest.
Naturally this morning I woke up with an alarm clock, and I didn't know where I was! Nevertheless I went to the dunes for my super early run, but kept it simple and easy: 1hr:50min, about 17-17.5km. Today I will go to the gym for cycling, treadmill and body pump, in that order. If I have the time I will visit the sauna, but I intend to be home early to finish off packing and to rest well: tomorrow morning, I am planning a long run and a nap before my flight!

let's run on the treadmill

Yesterday at the gym: I started off with 45min cycling, resistance 7-8. I continued with the treadmill: 2km uphill walk; and then 10.4km run, inclination 1 speed 10.3-10.7km/hr (total: 1hr and 20min on the treadmill). I then quickly went to 55min rpm class; and after that I hopped on the treadmill again for: 0.5km uphill walk and 5.5km run, in total 38min on the treadmill. So yesterday I ran, after all! I thoroughly enjoyed my 15.9km on the treadmill, mainly thanks to very nice soap opera on the tv!
This omrning I enjoyed a 21.5km run at the dunes, the weather was awesome and I started super-early at 05:40, so time flew by. In the evening I will go to the gym for some power training!

that 25th hour...

remains to be found!
Yesterday at the gym time flew by with: 45min cycling, 25min treadmill uphill walk, 50min rpm class, 1hr spin class, 25min weight lifting, 15min sauna.
This morning I slept in, and I am still feeling sleepy! But in the afternoon I will go to the gym for an extra long session. I would like to keep it up until my trip to Budapest. There I will have the time to run in the mornings at Margaret island and for the rest of the day walk along the Danube while visiting the city's spas. In the evenings I am planning to take advantage of the in-house gym and pool and spa. Looking forward to it all!

find the time

I have to find that extra 25th hour of the day to combine work, training, household errands, and preparation for my vacation in Budapest!
Yesterday at the gym: 50min cycling, resistance 7-8; 35min uphill walk on treadmill, inclination 7.5 speed 5.5-6.3km/hr; 2hrs spin class. No time for sauna!!
This morning my legs were better than yesterday: against the strong wind, I ran at the dunes 20-20.5km in 2hrs. This was a super early run because I had an eight o'clock sharp appointment with the carpenter at home! Followed by cleaning, mopping, cycling to work, taking the stairs to the 20th floor...

surprises that challenge you

Isn't this always the case: a surprise work out challenges your body in new unexpected ways. On Friday afternoon I went to the gym and started off with the usual: cycling, abs, and then treadmill uphill walk. About 20min into my uphill walk, a fellow spin enthusiast came to me and told me that a spin instructor was about to start a 45min spin class off-schedule. I happily changed course and went to the surprise spin class, which was refreshingly free-ride. Afterwards I lifted free weights for 15min and then hopped on the treadmill for 2km uphill walk and 4km run, inclination 1, speed 10.3-10.5km/hr. In the sauna I fell asleep!
On Saturday morning I went for a very long run: 2hrs:50min, about 25.5-26.5km. I thoroughly enjoyed it! In the afternoon I went to the gym for 1hr cycling, 1hr treadmill uphill walk, 15min team work out abs and 30min weight lifting. 15min sauna... before going to the movies!
On Sunday morning I felt like I could use some sleep, but discipline prevailed and I ran 1hr:45min, about 17km. In the afternoon yet another surprise was expecting me: I started off with 30min cycling and 1hr treadmill uphill walk; but then I went to the body step class. 55min cardio stepping up and down the step... total calf burner! After class I lifted weights and did abs for 30min, then finished off with 15min cycling. The sauna was a relief!
This morning I braved the winds (and the occasional showers in the darkness) and hit the dunes for a super early 2hr-long run of 18.5km. My legs were dead from yesterday's body step class! I came home just in time for my appointment with the carpenter. This afternoon I will definitely do the 2hr spin class that starts off at 18:30. Before this, maybe cycling/treadmill?

nice workout

Thursday is the day of the week when I start my strength training. So yesterday at the gym I cycled for 43min, resistance 7-8, and then I body-pumped for 1hr. Immediately afterwards I went to the 45min rpm class, and then I hopped on the treadmill for 2km uphill walk, inclination 7.5 speed 5.5-6.3km/hr, and on top of that 5.5km run inclination 1 speed 10.3-10.6km/hr. I then hit the sauna for 15min.
This morning I was an early bird and enjoyed a 18.5km run at the dunes, completed in 1hr:55min. Today at the gym I will do a combo of cycling and treadmill and will try to be disciplined enough to go to the body pump class!

simply too much

Yesterday at the gym: 1hr cycling, resistance 7-8, 435kcal; 1hr on the treadmill, consisting of 2km uphill walk, inclination 7.5, speed 5.5-6.3km/hr; and then 7.3km run, inclination 1, speed 10.3-10.6km/hr; 55min rpm class; and then I was planning to do the first half of the spin class that started at 20:00, but the instructor was not very happy with people leaving in the middle of the class. So I braved through and did the whole 1hr spin class!
I came back home super-late and had no time to eat and sleep well. This morning I was still in tension, so I did go for a run, ignoring the windy weather and the darkness outside: 1hr:45min, about 17km. Very happy with this workout given the circumstances!
In the evening I will have a relatively short but high-quality session of cycling, body pump, rpm, and treadmill walk.

a surprise (for) fall

Yesterday at the gym I was very active: 30min tradmill uphill walk, inclination 7.5 speed 5.5-6.3km/hr; 15min team workout abs; 25 min cycling resistance 7-8; 50min rpm class; 1hr spin class; 20min weight lifting, including squats; 15min sauna. Whew!
This morning I went to the dunes at 5:44! I braved through the very strong winds and the bewildering darkness, and completed 21km in 2hrs:15min. Coming to work by bike, I had a surprise fall due to the wind... nothing is broken! but I am now feeling soreon my elbow and thigh. In the afternoon I will go to the gym for a confidence boost, but will probably keep it easy breezy.

dilemma: drop the mileage or not?

This is the question. My running mileage has been steadily increasing in the last 3 weeks, and last week it peaked at 135-138km. I have also continued with my gym sessions focusing on spinning, and my rest consists of a half-day off running every week.
Last night at the gym: 1hr cycling, resistance 7-8, 450kcal; on the treadmill: 1km uphill walk, inclination 7.5, speed 5.5-6.2km/hr; and then 5km run, inclination 1, speed 10.3-10.6km/hr; 2hrs spin class; 12min sauna. The instructor of the second hour spin class was not so good, but I turned on the resistance really high to focus on the workout instead of the bland music.
This morning fortunately there was no rain to hinder my run: 2hrs:15min at the dunes, about 20km. Very strong winds!
Mileage thoughts: continue my schedule until my upcoming vacation to Budapest, which is end of next week, and then in Budapest: run as much as I like on margaret island, and relax/sleep at the spas. Upon return, resume the gym workouts and adjust outdoor running based on autumn conditions.
It sounds like a good plan!

more running miles

On Friday at the gym I skipped the dance class and opted for cycling and body pump. Afterwards I still had the energy to hop on the treadmill for 0.5km uphill walk, followed by 3.5km run, inclination 1, speed 10.3-10.4km/hr.
On Saturday morning I had my long run, 2hrs:30min about 23km at the dunes and Benoordenhout. In the afternoon I was very tired and kept it simple at the gym with 1hr:30min uphill walk, 30min cycling and 45min abs, stretching, weight lifting. I particularly enjoyed the 15min team workout abs. On Sunday morning I thought I would have a short run, but once I had started, the miles flew by: 2hrs:10min, about 20km. At the gym later on I cycled for 30min, walked uphill 1hr:30min and did body pump class. I fell asleep in the sauna!
Today was the seventh day of work-out, so I followed the rule and took the half-day off, ie I slept in instead of going for a run. I am still feeling tired, but I am pretty sure that by the time I hit the gym in the evening I will feel ready to pump it. I would like to do some cycling, uphill walk, and then 2hrs spin class. Today two different instructors will give the spin classes, one hour each. I am curious to see how that will go, especially the second spin class, because I haven't participated in a spin class of this particular instructor for ages!

Friday already

Even though in the beginning of the week I felt like this week would never end, somehow it did! Very happy that today it's Friday.
Yesterday at the gym: 40min cycling, resistance 7; 15min team workout abs; 1hr body pump; 45min rpm class; on the treadmill: 2km uphill walk, inclination 7.5 speed 5.5-6.2km/hr; then 4km run, inclination 1 speed 10.3-10.4km/hr. 12min sauna.
This morning I enjoyed my run at the dunes, the weather was excellent, so I ran 20km in 2hrs:08min. In the evening I have not decided what I will do at the gym: sh'bam was nice last Friday, but if another instructor comes, I am not so sure... cycling and treadmill uphill walk are must-do's. Whether I go to body pump or choose to lift wrights by myself will depend on the mood, and the tv program!

back on track

Yesterday at the gym: 1hr cycling, resistance 7-8; 15min team workout abs; 40min abs and weight lifting; 20min uphill walk on the treadmill; 1hr rpm class; I then hopped on the treadmill, instead of going for a second rpm class; on the treadmill I walked uphill inclination 7.5 0.5km, and then ran 3km inclination 1 and speed 10.3-10.4km/hr. In the end I relaxed 10min in the sauna.
This morning I thought I would keep my run short, but the weather was ideal, so I ran 2 full hours, about 19-19.5km. In the afternoon I will go to the gym for a short but high-quality session of cycling, body pump and rpm.

sweat off the tension

Yesterday at the gym was a day full of aerobic sweat: 1hr cycling, resistance 7-8, 435kcal 24km; 15min uphill walk on the treadmill, inclination 7.5, speed 5.5-6km/hr; 45min rpm class; 1hr spin class; 20min weight lifting. I particularly enjoyed lifting weights after all this aerobic exercise, I think it gave the workout an edge! In the end I relaxed for 25min in the sauna.
This morning I knew I would be feeling tired, but I am very disciplined, so I headed out for my run and did not regret: the weather was awesome, perfect conditions for a semi-long run: temperature around 14 C, cloudy and absolutely no wind! My circuit was a very long go and back that I had not done since last autumn, so I was very excited all along the way; in total I ran about 22-22.5km in 2hrs:15min. In the afternoon I will go to the gym and will do my best to do cycling, weight lifting, abs, and stay for the 2hrs spin class: today my favourite instructor will be teaching!

take half off every six on

Yesterday I was bomb: After a hard morning run, I still had the energy to go the gym for: 1hr cycling, resistance 7-8; 15min team workout abs; 15min treadmill uphill walk; 2hrs spin class, 10min sauna.
This morning I followed the rule: take half a day off every six days of training; and slept in. In the afternoon I will hit the gym for the following: cycling and treamill uphill walk; rpm class and spin class.

everybody on the dance floor

Yes, on Friday I went to the dance workout sh'bam. All sorts of peculiar people were taking part, including me! I enjoyed the music and dance steps, along with the instructor's energy. Of course, I also cycled, walked on the treadmill and had some time to do abs.
During the weekend: on Saturday my body surprised me by being fresh and pain-free, so I ram a long-ish run of 24km at the dunes in 2hrs:30min. On Sunday I also ran more than 2hrs, about 21km. Both days in the evening I went to the gym for uphill walk - weight lifting - cycling. Time flew by as I watched the world championships track&field on eurosport! On Saturday later on I went to the local pool and spa in Scheveningen for more relaxation and heat - the weather here is fall-appropriate, it is unbelievable! Already?!!
This morning I woke up and headed for 19.5km at the dunes in 2hrs:05min. Happy with my pace, not happy about the weather: strong wind, temperature 11-12 degrees C. I was cold, tomorrow I will have to wear my fall gloves!
In the evening today I will go to the gym, especially looking forward to spin class.

a surprise in the end

Yesterday at the gym I had my workout planned beforehand: 45min cycling ressitance 7; 1hr body pump; 45min rpm class; 45min treadmill uphill walk, inclination 7.5, speed 5.5-6.1km/hr...
Several surprises though shook things up: a nwe instructor at body pump mixed new tracks that were harder; a new instructor gave a 50min spin class instead of 45min rpm class; on the treadmill: 4.5km uphill walk, inclination 7.5, speed 5.5-6.3km/hr, and then 1.5km run, inclination 1, speed 10.4km/hr. afterwards 10min sauna.
This morning I was tired after few hours of sleep and far too many nightmares (don't ask). Nevertheless I ventured to the dunes for 19-19.5km in 2hrs:05min. I loved the fact that my pace was decent. Today I would like to try out the following at the gym: 45min cycling; 45min zumba (after a long time, I am in the mood for some dance moves!); abs; treadmill uphill walk and/or body pump. sauna!

double spin: check!

Yesterday at the gym I started off with 1hr cycling, resistance 7, 24-25km- feeling a bit numb, I have to admit! I continued with 30min abs and weight lifting, and then 30min uphill walk on the treadmill, inclination 7.5, speed 5.5-6.1km/hr; I was still feeling tired when I entered the 19:00 spin class, but then I noticed that as time went by (or rather flew by!), I was feeling better and my legs were more awake. So I continued for the second spin class at 20:00, and stayed until the end, at 21:00! No time to hit the sauna, a quick shower and biked as fast as possible back home. I managed to go to bed at a reasonable time, so today I hit the dunes for a hard run: 21km in 2hrs:12min.
Overall I am very, very proud for Wednesday's training, especially when combined with this morning's hard run. Today at the gym my session will be shorter and I will not push myself: easy cycling, body pump, rpm class, uphill walk. and definitely sauna!

surprise spin

Yesterday at the gym, I started off with 45min cycling, resistance 7, 18.5km; I then hopped on the treadmill for 23min uphill walk, inclination 7.5, speed 5.5-6.1km/hr. Then I headed to the 45min rpm class, which turned out to be... 50min spin class, warm-up not counting! Super intensive surprise. Combined with a second hour of spin class (which was expected, no surprise there!), had me sleeping in the sauna for almost 30min_ but before that, I did exercises for the arms with 4kg free weights... Leaving the gym I had to do some grocery shopping.
Understandably, this morning I slept in and did not go for a run. It is a wonder how I managed to come to work! This afternoon I will go to the gym for some cycling, weight lifting, uphill walk, spinning - in that exact order! In the beginning of this week I was initially aiming for 2hrs of spinning for Wednesday, but I am worried that this might take its toll on my sleep and run for Thursday morning. Maybe I will do one and a half spin class so I am done by 20:30? We will see!

feeling excellent

Ok, so I know that my training regime is heavy, and I do feel the tiredness especially combined with work, social life and household chores, but the past few days I have been feeling excellent thanks to the switch of focus: decreased mileage (i.e. no high impact training in the afternoon) combined with increased spinning. Yesterday at the gym I cycled for 50min, resistance 7, about 18-19km; I then did 20min abs and stretching and 20min uphill walk on the treadmill, inclination 7.5 and speed 5.5-5.9km/hr; and then on to spin class 2hrs. I had enough time for 10min sauna- where I dozed off after 5min!
This morning I headed outside for 18km in 1hr:50min. In the afternoon I will attempt, again, to focus on cycling, rpm and spinning. Hopefully I will be home a bit earlier tonight!

new challenge ahead

Last week's recap: overall less outdoor running mileage, but more indoor training, especially spinning. On Friday afternoon I cycled and walked on the treadmill, and polished it off with some weight lifting. On Saturday morning I felt ok and the weather was awesome so I headed outside for 24km at the dunes and Benoordenhout, completed in 2hrs:34min. In the afternoon my gym session included uphill walk on the treadmill, cycling and team workout abs. On Sunday morning the weather was again great and I made the most of it: I ran 19km in 2hrs:05min, and close to the end of my run I had a break to pick up fresh blackberries from the bushes- 100% natural energy bar! In the afternoon I was feeling tired, but I took up the challenge and went to the gym for 1hr:45min uphill walk, inclination 7.5, speed 5.5-6.1km/hr_ pretty intense! I also did 10min cycling and 1hr body pump, finished off with a sauna session. Overall a full weekend, which further included going to the movies, and shopping.
This morning I kicked off my day with 20.5-21km at the dunes, in 2hrs:15min, very hard workout due to uneven running surface. My legs are now dead! Still, I am taking up the challenge: this week I would like to continue with my reduced running regime, as it makes me feel stronger and add more quality in my weekend runs; but focus more on spinning. So in the afternoon today I will go to the gym for 2hrspin class, weight lifting and uphill walk. Moreover, I have found that the uphill walk can have soaking in sweat if done with high inclination and high speed.

well done

not the steak, the training! Yesterday at the gym I thoroughly enjoyed my training and I gave it 110%: 1hr:20min cycling (in two sessions of 40min) resistance 7-9; 1hr body pump; 45min rpm class with extra resistance, I have never swum in sweat like this before in any rpm class, not even rpm xl! I walked uphill on the treadmill for 15min, inclination 7.5, speed 5.5-6.2km/hr; and of course I finished off with 15min sauna.
This morning I was very happy to see that there was no rain to hinder my run, so I set off for 19.5km at the dunes in 2hrs:5min. In the end I was pretty tired, and now I am still tired! In the afternoon I will go to the gym for cycling, treadmill uphill walk and weight lifting.

take half

Yesterday at the gym the tiredness was unbelievable, especially between 17:30-18:45. Nevertheless I stayed mainly for a spin class with the most awesome and most inspiring instructor I have ever had. So the summary is: 1hr cycling, resistance 7; 40min treadmill walk, inclination 7.5, speed 5.5-6km/hr; 30min abs and weight lifting; 1hr super-hard spin class; 15min sauna. Afterwards I went shopping, and coming back home I still had to keep up with the household, and cook... Slept super late again!
This morning I too ka half day off and slept more. I am already feeling the benefits! In the afternoon I will hit the gym for a short session of cycling, body pump, rpm, and again cycling or uphill walk on the treadmill.

stay true

If you stay true to yourself (and don't ask too much from your body), you will reap the results: Two full weeks after my fall on a morning run, I claim I have recovered 95%. I can still feel a twitch on my back every now and then, but overall all is back to fine.
Yesterday at the gym, I played it cool and low-impact: cycling 50min, team workout abs, squats for the legs, 45min rpm class, 1hr spin class, 30min sauna. Low-impact meant that I could give all I had during rpm and spin, sweat was dripping all over!
This morning I felt the tiredness from Monday's and Tuesday's workouts piling up, but I did go out for an easy run: 1hr:55min at the dunes, about 17km. In the afternoon I will probably go to the gym for: cycling, weight lifting, spin class, treadmill uphill walk.

consistency, my friend

This will be my goal for this week, i.e. no long runs, but no real rest, either. So today in the early morning I set off for 19km at the dunes in 2hrs, very happy to run with no wind and no rain. In the afternoon I will go to the gym for low-impact hard-core aerobics: cycling, rpm, spin class.
Oh, and yesterday at the gym I did just that: 50min cycling, 20min abs and weights for the arms (very happy about my upgrade from 2kg to 3kg weights!), 2hrs spin class, 10min sauna.
I have noticed that it is very beneficial for my body to separate during the day high- and low-impact workouts (i.e. stay away from the treadmill in the afternoons at the gym, especially after a 15km+ run in the dunes!). So this will be my focus!

is the pool too cold?

The question will remain unanswered, because I did not go to the pool! Ah, always feeling exhausted after a morning run - work - cycling/spinning/body pump...
The past three days I have focused on : early morning long or semi-long run; and in the afternoon uphill walk on the treadmill, cycling, body pump. On Saturday evening I also went to the pool in my neighbourhood for a super relaxing swim and another sauna session.
This morning I kicked off the week with 20-20.5km in the dunes in 2hrs:10min. In the afternoon in the gym I will do some uphill walking and/or cycling and weight lifting, before I hit the 2hrs spin class. Love it!

full-on

Yesterday evening at the gym: 45min cycling, resistance 7 (320kcal); 1hr body pump class; 45min rpm class; 30min cycling resistance 7-8 (270kcal); 30min sauna. I was actually planning to go to the pool, but alas, I felt too cold in the end of a 100% full weekday.
This morning I ran 18.5km at the dunes in 1hr:55min. Happy about my tempo, considering yesterday's full-on training! In the vening I would like to focus on cycling and/or uphill walk, combined with weight lifting. I would really like to hit the pool... we will see!

after the rest comes a hard run

So, yesterday I did everything as planned: I went to the gym for a 50min long sauna session (from which I came out drained - no liquids left!), and then I went shopping. Coming back home by bike and after some household upkeeping (much-needed!), I went out for a walk combined with a trip to the supermarket. I then had about 40min sleep session before the cooking session... and I finally sat down to eat at 23:00! Yes, time flies.
This morning I set out to the dunes for a run inspite of the very, very strong winds. I completed about 22-22.5km in 2hrs:25min. In the afternoon I will go to the gym for body pump, rpm, and low-impact exercise such as cycling, or uphill walk or swimming.

a good listener

Yesterday at the gym: 1hr:15min uphill walk on the treadmill, inclination 7-7.5, speed 5.4-6.3km/hr - pretty intensive! Then 45min rpm class, followed by 1hr spin class; and 30min sauna. All this is very good, but combined with the long run on Tuesday morning (and with the intensive double workout on Monday) meant that today would be a full rest day. I listened to my body this morning and slept in. In the afternoon I will go to the gym for an extra long sauna session.
I have realized that with all this hard training, my body needs one full rest day every 2 weeks, and two half rest days in-between. It is important that my rest day focuses on regeneration: good sleep (check!), easy active routine (biking to work and 20 floors staircases, check! a walk in the evening will be added to this), sauna (in the afternoon at the gym), nutritional food (in the evening, I will have sufficient time to cook tomato and broccoli soup garnished with truffle, green pumpkin slices, carrots and peas, fresh salad beast). I also have to take advantage of the extra free time and do some shopping... time flies, as always!

queen of it all

Yesterday my early-morning super easy run paid off: in the afternoon at the gym I was bomb: 10.3km on the treadmill in 1hr, inclination 1; 40min abs and weight lifting; 2hrs spin class!!! I had a quick much-needed 10min sauna session and then headed home (by bike!!).
This morning I was peculiarly feeling ok, probably because last night I tried to go to bed not too late. So I ran 21-21.5km in 2hrs:15min at the dunes. Very good run! Today at the gym I will do a good uphill walk on the treadmill and then go to both rpm and spin class. I always enjoy starting off the week with hard-core aerobic sessions!

feeling better

Almost a week after that fall and I have recovered about 80%, i.e. I can feel the chest and back pain when coughing and inhaling deeply. Getting out of bed does not hurt that nuch thankfully!
On Friday afternoon I ran 20.7km on the treadmill at the gym in 2hrs, inclination 1, speed 10.2-10.6km/hr. I then did 1hr body pumpand called it a day with a short sauna session. I needed to rest enough, because on Saturday early morning I was out with my running shoes! I could definitely feel those 20.7km on my legs (and my back!!), so I ran 20km at the dunes and in Benoordenhout in 2hrs:10min and headed back home for stretching and more sleep. In the afternoon I did almost 2hrs uphill walk on the treadmill, inclination 7-7.5, speed 5.2-5.9km/hr. I also did 45min of abs and weight lifting. On Sunday my workouts were identical to Saturday, the only difference being a 1hr body pump in place of the 45min session.
Today I ran 16.5km at the dunes in 1hr:42min, nice and easy under the rain. In the afternoon the focus will be on spin class and treadmill.

still feeling the pain from that fall

Yep, the back and chest still hurt since last Tuesday. It makes it really hard to run in the morning, or get out of bed!
Yesterday at the gym: 19km on the treadmill in 1hr:49min, inclination 1, speed 10.2-10.6km/hr, in two sessions (12.5km+6.5km); 1hr body pump; 50min rpm class; 20min treadmill walk, inclination 7, speed 5.5-6km/hr. 10min sauna.
Again this morning I could not get out of bed. More sleep will hopefully help my body heal from that fall. Nevertheless I would like to try an outdoor run tomorrow morning, and for that reason I will try to leave today early from the gym to get some extra rest.

change of plans times two

Yesterday at the gym I got a bit carried away: 2hrs on the treadmill, 20.7km, inclination 1; 30min abs and weight lifting; 50min spin class; 20min cycling, resistance 7-8; sauna 10min.
So it came natrally that this morning I could not feel my legs! I slept in, now I feel much better after my bike ride to work and some staircase workout. In the evening I will go to the gym for a short run, rpm class and body pump.
I still feel beaten up after my fall last Tuesday, and I have to say it generated some negative feelings regarding my ultra training, especially my super early morning runs at the dunes. Elimination and new training combinations should provide motivation and keep mind and body fresh!

adrenaline flow

After having fallen during the morning run, my adrenaline levels were crazy high at the gym yesterday: I ran 10.5km on the treadmill in 1hr, inclination 1; I did abs, stretching and weights exercises for the arms; I went to a 45min rpm class; and a 1hr spin class. The sauna was the ending, as always.
This morning I opted for more sleep, as my body still hurts from that fall. In the evening I will go to the gym for cycling, body balance and spin class, keeping away from the treadmill: the past two days included some heavy mileage!

run spin cycle and weights

Yesterday at the gym, I focused on the treadmill workout: 10.5km in 1hr, inclination 1. I then had 30min for abs and weight lifting for the arms, as well as 20min uphill walk on the treadmill, inclination 7 and speed 5.4km/hr. I then did 1hr spin class, my legs were tired, so I did not continue for a second hour but opted for 30min cycling, resistance 7, 225kcal. I had a double session at the session and called it a day.
This morning I ran 18.5km at the dunes in about 1hr:55min. But I had an accident... I tripped 2km away from home and fell! Left side of my front body is heavily bruised (elbow, chest, knee) and I am feeling like someone has beaten me up... At the gym later on today I will see how it goes, though I believe an easy session of anything will boost my mood and confidence.

where do I begin?

The past few days I have been so meticulous with my training: On Fri evening I went to the gym for the planned low-impact session, filled with two 45min sessions cycling, 30min abs and zphill walk on the treadmill, and 1hr body pump, polished off with 20min sauna. On Saturday morning I went for a long run at the dunes and in Benoordenhout, even though I was feeling tired from the whole week. Super early and super motivated, I ran 2hrs:47min, around 26-27km. Pleased with that speed after all! In the afternoon I went to the gym for 1hr cycling, 1hr:10min abs-stretching-weight lifting, and 50min uphill walk on the treadmill, followed by 15min sauna. Afterwards I went out with friends, and when I came back home late at night I was completely worn out! On Sunday morning I felt up for a good run, mainly thanks to the perfect weather. So I ventured to the dunes and to Benoordenhout for a 2hr:10min long run, about 21km. In the afternoon I did at the gym: 1hr cycling, 27km, resistance 7^-8; 50min uphill walk on the treadmill, inclination 7, speed 5.2-6km/hr; and 1hr body pump, where I increased the weight on the bar for the following tracks: squats, biceps, shoulders. It was one of the very few times that I was perspiring with weight lifting - an indication of a good workout! I still had time for a 15min sauna session, I wish this were longer, but blame it on the gym closing time which is now 17:00 instead of 18:00 until Aug. 30th. I went back hoe and after some household work, I had the time to unwind and rest before cooking took over.
Today I woke up for an early run, as usual. I ran at the dunes about 16.5-17km in 1hr:43min. Today's evening session at the gym will focus on aerobic exercise!

cycle/pump/rpm/cycle/sauna

This pretty much sums up yesterday evening's session at the gym. Time frame: 45min/1hr/45min/45min/15min. My last cycling session was a pleasant surprise, as I did not feel any tiredness and kept the resistance level alternating between 8 and 9.
Today I ran at the dunes 18km in 1hr:50min. Very happy that I could "pick up the pace", compared to similar distances of last week. In the evening I will go to the gym for low impact training, similar to yesterday's, because I would like to focus on quality running outdoors this weekend.

true to my word

Yesterday I stayed true to my word: I went to the gym straight into the sauna for an ultra long 50min session with 3 cold shower breaks. Afterwards I felt detoxed (and in a nirvana!), but I still had to: bike back home, go to the local grocers' market, go by foot to the local supermarket (and come back bith two bags and a rucksack full of random household necessities - my weight lifting session!). When finally home and after putting everything in their place, I dozed off at the couch for an hour. Then it was back to the kitchen for my hobby - and necessity- of cooking. It was a long day after all, but it was refreshing to diverge from my routine.
This morning I woke up super early for a super long morning run of 22km in the dunes in 2hrs:20min. In the afternoon I will focus on cycling, spinning and body pump in the gym. After yesterday's rest and this morning's hard run, low-impact but high-quality gym training is a great satisfaction!

the rest day

Today is the rest day. I can't remember when my last rest day was! I suppose this is a strong indication that today is going to be just that. Also, I feel very tired because since my mother left, I have been training hard both at the dunes and in the gym non-stop. I have noticed that more sleep does not do the trick anymore. My body needs more recovery time. So today's schedule is: sauna. The only training I will get will be biking to and from work, some staircase, and maybe a walk at the beach in the evening.
The training update since Monday is like a marathon every single day: on Monday evening I went to the gym for 10.3km on the treadmill, 1hr spin class, 45min cycling, 30min weights. On Tuesday morning I ran at the dunes 23km in 2hrs:25min, and in the evening I went to the gym, where I fell in love with biking: I cycled 1hr, resistance 7-9, 450kcal; 50min rpm class; 1hr spin class; 30min abs and weights. In the end of these sessions sauna helps me wind down, but really nothing replaces a good rest day.

Fri-Sat-Sun-Mon mid

Friday evening at the gym: 1-hour run on the treadmill, 10.4km, inclination 1; 1hr cycling, resistance level 7-8; 1hr body pump; 15min sauna.
Saturday: am: 2hrs:50min run in the dunes and in Benoordenhout, about 27km; pm: at the gym, low impact: 1hr:20min cycling; 15min walk uphill (inclination 6) on treadmill; 15min team workout abs; 45min stretching and weight lifting; 10min sauna.
Sunday: am: 16 rainy km in the dunes in 1hr:40min; pm: at the gym, feeling very, very worn out from Saturday, I did: 1hr walk on treadmill, inclination 6.5, speed 5.2-6.1km/hr, total 5.75km; 50min cycling, resistance 7-8; 1hr body pump with less weight on the bar than usual; 15min sauna.
Monday morning: well-rested, I enjoyed a 1hr:50min run in the dunes, about 17.5km. In the afternoon, I will go to the gym and there I will hopefully hop on the treadmill, and continue with abs/stretching/cycling/spin class/sauna. The list sounds long, we will see what I will do from all of these!

joy

the joy of a good workout: yesterday at the gym: 10.4km on the treadmill in 1hr, inclination 1, speed 10.4km/hr; 1hr abs and weight lifting; 50min rpm class; 45min cycling, resistance 7-9. sauna 15min.
This morning, even though I had slept for just 5hrs(!), I ran at the dunes 1hr:50min, about 17-17.5km. In the afternoon I would like to go to the gym but keep it short!

re-shuffle

On Tuesday afternoon I did the following in the gym: 10.6km run on the treadmill, inclination 1, speed 10.6km/hr; 50min rpm class; 1hr spin class; 20min sauna. This session combined with the long run at the dunes on Tuesday morning, meant that my legs on Wednesday morning were... dead.
So on Wednesday morning I did a super-easy run at the dunes, 14km in 1hr:40min. In the afternoon I ran 10.2km on the treadmill at the gym, ininclination 1, speed 10.2km/hr; I then did 1hr abs and weight lifting; 1hr rpm class; 50min cycling, resistance 7-8, 600kcal; 15min sauna.
This morning I ran 16km in 1hr:45min. Not too tired! My afternoon session will depend on how I feel, but I would like to include body pump class!

success!

I have to admit, yesterday all day I was a bit anxious in view of my gym session: I had not run on the treadmill for quite a while ("blame it" on the beautiful weather that kept all my running sessions outdoors!), and I wasn't sure I could do it. But yes I did! I hopped on the treadmill and did 19.2km in 1hr:50min, inclination 1, speed 10.2-10.9km/hr; I then continued happily with 2hrs (!) of spin class. I finished off with 10min sauna.
This morning I ran about 19-19.5km at the dunes in 2hrs, the weather was summer-y. In the afternoon I will go to the gym for cycling, rpm and/or spin class - thus focusing on aerobic workout, second day in a row.

wow

On Friday afternoon I went to the gym for exactly 1hr cycling and 15min sauna, as planned, before going with my mum to the airport. By the time I got home, I was exhausted.
On Saturday morning I ran at the dunes and the nearby park at Benoordenhout, 2hrs:27min, about 24km. In the afternoon I went to the gym for: 1hr:20min cycling, resistance level 8-9, 44km; 1hr treadmill walk, inclination 7, speed 5.2-5.9km/hr; 30min abs and weight lifting for the arms; sauna.
On Sunday morning I ran 2hrs at the dunes, 18.5km. In the afternoon I went to the gym for: 1hr:20min cycling, resistance level 8-10, 40km; 30min treadmill walk, inclination 7, speed 5.2-5.9km/hr; 1hr body pump; sauna.
It goes without saying, this morning I could not get out of bed! I got some good sleep and this afternoon I will have rested enough to go to the gym. I will either hop on the treadmill for a run or go to spin class.

trade-off

Ok, so going out with my mum, going shopping, and basically having fun at home with my favourite guest is awesome - but it can be very tiring, especially when combined with training!
On Wednesday afternoon I went for a run after a super long morning run, work, shopping and before our night out. Result: I was too tired to do anything more than 5km!!! I barely made it back home, but still managed to bring wild flowers with my for my mum. On Thursday I went for a hard-core run in the morning, 2hrs:25min fighting against wind and heavy rain, about 21-22km. We chilled/stayed cozy at home, and in the afternoon I went to the gym for a very good session: 1hr:30min cycling, resistance 8-9, 40km; 1hr body pump; 15min abs; 45min treadmill uphill walk, inclination 7, speed 5.3-5.9km/hr, distance 5km. sauna 20min. I then braved through the bad weather and did some shopping, the last presents for my mum.
This morning I was tired after the long Thursday afternoon-evening, but I insisted upon running because the sky had cleared. I ran 17km at an easy pace. In the afternoon I will visit the gym for a very short session comprising only cycling, because afterwards I will escort my mum to the airport. This weekend I want to focus on the following: easy runs in the morning; rest and sleep in the day; quality, long but low-impact sessions at the gym; extra sauna session at my neighbourhood's health club; clean-eating, cooking gourmet unprocessed foods.

rain and run

Yesterday evening I went to the gym: 1hr cycling, resistance level 7-8, 24.5km; 23min uphill walk on the treadmill, inclination 7 and speed 5.3-5.8km/hr; 50min rpm class; 30min abs and weight lifting; 15min sauna.
This morning it was raining heavily... I felt like a little wet duckling, running over ponds in the dunes. My run was about 17km in almost 2hrs. In the afternoon I will probably opt for a run instead of the gym, if it is not rainy as this morning. Tomorrow in the afternoon I would like to focus on rpm and weights at the gym, while for the morning I have in mind a light running session in mind. Whatever the weather dictates!

hold your horses

Yesterday evening I ent for a good 1hr run, about 11km. This was followed by exercises at the stairs. So this morning I was feeling tired, but I insisted and did 20km at the dunes in 2hrs:10min. In the afternoon I will opt for the gym, for some cycling, spinning, weights - anything to alternate and stay away from running!

all the running of the world

Friday afternoon was a 2.5hr session in the gym, including cycling, uphill walk on treadmill, weights and sauna. But since then... it has been running in the dunes, the km are out of this world! On Saturday morning I ran 2hrs:50min, about 26km. This run was followed by squats and lunges, and serious stretching. On Sunday morning I ran 3hrs (!), about 26.5-27km, again followed by a 20min session of squats, lunches and stretching. In the afternoon I ran another 1hr:15min (!), about 10.5-11km.
This morning I woke up a bit tired, but the weather was fantastic, so I ran 2hrs:10min, 20km.
I am thoroughly enjoying the excellent weather, the extended running sessions and the quality time spent with my mum. Tomorrow I will squeeze into my schedule a short gym session, just to add some spice to the mix.

as planned

Yesterday evening I went to the gym and did exaclty as I had planned: 1hr cycling, resistance 7-8, 24km; 12min treadmill walk, inclination 6-7, speed 5.5-5.7km/hr, total 1km (a little extra!); and 1hr body pump, followed by 20 min sauna. I then went for shopping therapy with my mother. Excellent quality time spent together!
This morning I was crisp, so I ran super early at the dunes, 2hrs, about 18.5km. In the evening I will follow the rainy forecast and visit the gym for indoor sports!

run,run,run

Yesterday afternoon the weather was great, apart from some wind. I went shopping, then I took my mum for a long walk to the dunes. After that, I ran 1hr:10min at the dunes, about 10-10.5km, followed by some much-needed stretching.
This morning I was feeling light and airy, so I ran 20.5km at the dunes in 2hrs:15min. In the afternoon I will go to the gym for a short session, possibly including cycling and weight lifting.

mummy's here!

On Monday afternoon I was feeling really sleepy at the gym... but I managed to do some cycling, an uphill treadmill walk, and weight lifting, followed by the sauna. Yesterday my mother arrived from Greece and she will be staying for 10 days. I therefore workout less time but with higher impact/intensity. Yesterday in the morning I ran 20km at the dunes in 2hrs:10min. The rest of the day was spent shopping, cooking and cleaning the house for my guest of honour. In the evening, just before my mother came, I went back to the dunes for a 14km easy run. This was followed by... mopping the house!
Today I struggled to wake up super early, but I did it because time is super important and the mornings are always key to workout and still have time to spend with my mother. So I ran at the dunes 18km in 1hr:55min. In the evening I plan to go for a short run and walk with my mother, too. I have to admit that my body is shocked by the abrupt change in my workout routine, but in the same time the adrenaline is flowing thanks to my beloved guest!

three day recap

On Friday I took a full-day rest/recovery after a long time. I just relaxed in the sauna in the afternoon for an hour or so.
On Saturday morning I ran about 28km in 2hrs:55min at the dunes. In the afternoon I went to the gym: 2hrs cycling, resistance 7-8, 49.5km; 1hr abs/stretching/weight lifting. and then at Carlton beach hotel, later that evening: sauna and stretching in the pool.
On Sunday: morning session: 16.5km in 1hr:45min at the dunes; and in the afternoon in the gym: 2hrs cycling resistance 7-8, 50km; 1hr body pump.
This morning I ran 18.5km in 2hrs at the dunes. and in the afternoon I am planning to stay for a long session in the gym, since the new Les Mills release is on!

simply too much

I don't know why, but yesterday evening (and all day long, for that matter!) I was at a high. Even though I had run in the morning in the dunes, I was feeling bomb in the gym: 40min cycling, resistance 7-8; 1hr body pump class; 45min rpm class; 1hr cycling resistance 7-8.
It goes without saying, this morning I could not get out of bed! In the evening I will probably go to the gym just for the sauna. Rest is needed - and sleep.

vacay update

On Monday afternoon I hopped on the treadmill.. and didn't stop until after 21.7km in 2hrs! inclination 1, speed 10-11km/hr, as always. I still had the energy to go to a 1hr hard-core spin class, and also do 50min abs and total-body weights. I guess the Monday morning sleep-in paid off!
On Tuesday morning I could really feel that thses 20km+ of Monday evening were done in the evening, ie not enough rest time! So I took it easy and ran 18km at the dunes in 2hrs. In the afternoon I was well-rested so I did in the gym: on the treadmill 10.6km in 1hr, inclination 1, speed 10-10.9km/hr: 1hr spin class; 30min abs and weights for the arms; 30min cycling, resistance 7-8.
Yesterday I was feeling super: in the morning I ran 17km at the dunes in 1hr:45min. In the afternoon I did in the gym: on the treadmill 10.8km in 1hr, inclination 1, speed 10-11km/hr: 1hr spin class; 30min abs and weights for the arms; 30min walk on the treadmill, inclination 6, speed 5.2-6km/hr; 30min cycling, resistance 7-8.
and this morning; at the dunes an easy run of 17km in 1hr:50min. My plans for this evening: body pump class, rpm class, cycling.

run like crazy

On Friday afternoon I had a quality session in the gym, including cycling and body pump, and treadmill walk. Om Saturday morning I ran 25-5-26km in the dunes in 2hrs:45min. In the afternoon I went to the gym for 1hr treadmill walk, inclination 6, speed 5-2-6.2km/hr; cycling 1hr:30min, resistance 7-8; and 30 min abs, back and weight lifting for the legs. Sauna in the end! On Sunday I went run-crazy: in the morning I ran 18km and in the evening 14km at the dunes!
This morning I had to sleep in! In the afternoon I will go to the gym for spin class.

week's high point

Yesterday at the gym: I hopped on the treadmill for a 1hr run, 10.7km, inclination 1, speed 10-10.9km/hr; I then did 10min abs before a 45min rpm class; followed by 30min weights; and then 36min cycling, 15km, resistance 7. sauna in the end for the tired body!
The past few days I have been exercising a lot, so this morning I slept in! Regeneration time!

lots and lots

... of training is followed by equivalent amount of sleep! Both Sat and Sun I did quality runs at the dunes in the morning, followed by intense cycling and weights sessions at the gym in the afternoon. and yesterday was no rest day: 23km at the dunes in the morning, 2hrs:23min; and in the afternoon: cycling 1hr:20min, 36km, resistance 7; 1hr spin class; 20min abs and weight lifting for legs; 10min sauna; 1km swim; 20min sauna. Today I can feel the training piling up, especially the swimming session!
This morning I ran 17-17.5km at the dunes, in 1hr:50min.

weights for core stability

On Wednesday afternoon I went to the gym for some cycling, body balance, and most importantly, body pump.
On Thursday I had a full session at the gym: on the treadmill I ran 21.3km in 2hrs, speed 10-11km/hr, inclination 1; 27min cycling, resistance 7; 1hr rpm XL class; 40min abs and weight lifting.
My focus is on aerobic/cardio, but I try to do weight lifting and body pump class as frequent as possible. I can definitely tell the difference: strength, posture, core stability, overall fitness have improved!

hard Tuesday

Yesterday in the afternoon, I was feeling perfect for a run session on the treadmill... 10.6km, inclination 1, speed 10-11km/hr! I then continued with a 50min rpm class, and 15min abs. I hopped on the bike to realize I was by then very tired! I could only cycle for 30min, resistance 7, and then I walked on the treadmill for 30min, inclination 5.5-6, speed 5.2-6km/hr. 15min of sauna were just not enough!
This morning I started my run feeling tired, but as I continued, I liked it and kept up the pace for 1hr:45min, about 16.5-17km.

fast!

wow, this long-weekend went by so fast! The weather was excellent for outdoor running, not too hot, not too windy, cloudy, a rain shower here and there. I ran a lot at the dunes and thoroughly enjoyed it. However yesterday I went to the gym for a fast run, 23.5km in 2hrs:10min, inclination 1 and speed 10.2-10.9km/hrs. Swimming in sweat afterwards, I did 30min abs and weights for the legs, followed by 40min cycling, resistance 7. Sauna was obligatory!
This morning I was feeling excellent and followed the mood for 17.5-18km at the dunes in 1hr:50min.

excellent aerobic sessions

Yesterday at the gym: 45min cycling, resistance 7; on the treadmill 7km run, inclination 1, speed 10-10.7km/hr, in 40min; 1hr rpm XL; 30min abs and weights for the arms. The time flew by and before I knew it I was on my back resting in the sauna for 25min!
This morning I was very tired when I woke up, but I somehow knew that if I got out of bed and started off with my run, I would feel better. and so it happened: I ran 18.5km in the dunes in 1hr:50min. This afternoon I will have a super-easy session at the gym.

cycle for long

Yesterday afternoon at the gym: I cycled in total 1hr:50min, resistance 7-8. I also did 1hr body pump and 20min abs and weight lifting. As always, I relaxed in the sauna in the end, albeit I only had 20min spare time.
This morning my legs were rested running-wise, so I ran 18.5km at the dunes in 1hr:55min. Very happy with this run, as it was particularly windy. I managed to finish with a 500m sprint.

kilometers after good rest

On Monday afternoon I opted for sleep and rest at home, after that morning session of 18km at the dunes. So on Tuesday I was feeling great: I ran in the morning 20.5km at the dunes in 2hrs:05min, and in the afternoon in the gym I did: on the treadmill 10.5km in 1hr, inclination 1, speed 10-10.9km/hr; 45min cycling, resistance 7; 50min rpm class; 30min abs and weight lifting. This morning of course I was feeling the tiredness, I only ran 14km at the dunes in 1hr:30min.

vacation update

On Wednesday afternoon I had alow-impact workout which included cycling and body pump. During the 4-day vacation, I ran in the morning at the dunes and then in the evening I would go to the gym for weights or body pump, cycling, swimming (1.2km on Friday, all by myself in the pool, I really enjoyed this surprise workout!). On Saturday morning I did a long run of 25.5km with a friend at the dunes, and in the afternoon I walked on the treadmill, cycled and did body pump. Overall I did last week 152km in total of running indoors and outdoors; combined woth spin class, cycling and weights and body pump. I want to focus on building up strength and stamina, hence the weight lifting; cycling would serve as a buffer - cross-train - overall conditioning.

a lot for a single day!

Yesterday was a full-on day. After my morning long run at the dunes, I went for a hard and long afternoon session in the gym: on the treadmill 10.5km run, inclination 1, 1hr, speed 10-10.9km/hr; 50min rpm class; 30min abs and weight lifting for the legs; 50min walk on the treadmill, 5km, speed 5.8-6.2km/hr, inclination 5-6. 20min sauna.
This morning I woke up and I felt my body had not had enough time to rest/regenerate. I kept it short and easy with an 11km run at the dunes in 1hr:10min. My plan for this afternoon: easy, low impact session at the gym, so that I can focus on quality in the next four days.

spin hard

Yesterday afternoon at the gym: I started off with 1hr walk on the treadmill, inclination 5-5.5, speed 5.8-6.2km/hr. I continued with 40min cycling, resistance 7. and then I went to a super-hard 1hr spin class, I was swimmimng in sweat afterwards! I still had some energy left to do 20min free weights for the arms, and then on the treadmill 4km run, inclination 1, speed 10-10.9km/hr, in 23min. sauna for the end!
This morning I was feeling well-rested, so I ran at the dunes 18.5-19km in 1hr:52min.

something new and something old

On Friday afternoon I did some cycling followed by a 45min sh'bam class. I hadn't danced for a while, and the coordination was a new challenge for me!
On Saturday morning I did a long run at the dunes , 2hrs:45min, about 24km. After that I was drained! However I went to the gym in the afternoon for an easy session of 1hr:30min walk on the treadmill, inclination 5, speed 5.5-6km/hr; I then did a 1hr body pump class and 15min team workout abs. Of course I hit the sauna in the end!
On Sunday morning I ran 17km at the dunes in 1hr:50min. In the afternoon I went to the gym: on the treadmill 10.5km in 1hr, inclination 1, speed 10-10.9km/hr; 1hr walk on the treadmill, inclination 5, speed 5.7-6km/hr; 1hr body pump; 30min sauna.
This morning I ran 17km at the dunes in 1hr:40. Not bad! But this week I am planning to do less running than last week and more rpm/spinning at the gym.

sleep and then melt in the gym

On Wednesday afternoon, at the gym: 6km on the treadmill in 35min, inclination 1, speed 10-10.8km/hr; 45min body balance class; 1hr:30mcycling, resistance 7-8, 41km; sauna 30min. I had to go shopping and to run further errands after the gym session, so I slept way too late. Result: on Thursday morning I opted for extra sleep instead of a run! But in the afternoon I was the bomb.com: at the gym I ran on the treadmill 20.5km in total, inclination 1, spped 10-10.9km/hr, 1hr:55min; I also did 1hr body pump class and 45min rpm class, focusing on quality training. I finished with 20min sauna.
This morning Iran at the windy dunes about 16.5km in 1hr:45min, I think this run was a bit too close to yesterday's 20.5km and my legs were feeling heavy.

rest pays off

On Monday morning I ran about 17km at the dunes in 1hr:45min. In the afternoon (and even before that, actually all day long!) I was feeling tired and my blood sugar level hit an all-time low. I skipped the gym, the bed sounded even better than the sauna. I went straight to bed back home and slept for about 2hrs. When I woke up, a short walk at the beach and some pilates at home helped my body recover.
Because on Tuesday I was up and running at 05:55am! I ran about 21.5km in 2hrs:20min, followed by a short walk to relax those muscles. In the evening I went to the gym: treadmill: 10.6km in 1hr, inclination 1, speed 10-11km/hr; 1hr cycling, 26km, resistance 7; 50min abs and weight lifting; sauna 30min.
Today I was feeling ok during my 17-17.5km morning run, but I tried to keep it easy at 1hr:45min.

half rest and hard weekend

On Friday I went to the gym for a long session in the steam bath and the sauna. That was more than enough! I went back home and took it easy for the rest of the evening.
On Saturday morning I ran at the dunes about 21km in 2hrs:10min, in the afternoon I went to the gym for 2hrs of cyclingand 1hr on the treadmill, 10.4km, inclination 1, speed 10-11km/hr. Sauna in the end!
On Sunday morning I ran around 18km at the dunes in 2hrs, I still don't know how I made it happen after all those km on Saturday. In the afternoon I went to the gym for 2hrs cycling and 40min abs and weight lifting, followed, of course, by sauna.

weak legs!

Yesterday in the afternoon my legs were fine, because my morning 15km run had given them a chance to rest. So I hopped on the bike for 40min cycling, resistance 7. I then had a 1hr body pump class, followed by a 1hr rpm XL class, 10min abs. After a 15min sauna session, I went to the pool for 800m swim, and then returned to the sauna for 20min.
I was pleased with this training, but it was time-consuming, and I came home and ultimately slept very late. Also, swimming is always a shock to my body because I don't do it very often Last time I swam was 15 days ago!
This morning, even though I was seriously lacking sleep, I woke up super early and ran 19km in the dunes in 2hrs. Effect: now I feel my legs very weak! I see more sleep in my near future!

carried away

Yesterday in the afternoon I was planning to take it easy, and actually I was tired when I got there. So I hit the team bath and the sauna, before doing 15min abs, and 1hr body balance. But then... my body woke up! I got carried away and jumped on the treadmill for 10.4km in 1hr, incilnation 1, speed 10-10.9km/hr. I then did some cycling, 20km, resistance 7, before hitting the sauna for 30min.
Today, curiously enough, my legs felt ok, though not great. So my morning run was 1hr40min long, at the dunes, about 15km.

split and conquer

So it turns out I made the right decision: running in the morning, and then in the afternoon focusing on weights and cycling at the gym. Now I can run better and harder in the morning and still keep my mileage within reasonable limits. For example, the last two days I ran about 18-21km at the dunes, and in the afternoon I cycled and spinned for 2-2.5hrs and did some weight lifting, too. This morning I ran 18km in the dunes in 1hr:50min. In the afternoon I want to relax with body balance class and stretching in the gym.

less running for this week

Last week I had planned to go for lower mileage, but I ended up doing about 155km! The combo of the morning run at the dunes and afternoon run on the treadmill is what should change. Actually by the end of the weekend I could feel my legs tired, because on top of running I did cycling and body pump.
So this week I will stick to my morning run at the dunes, and in the afternoon at the gym I will focus more on cycling, spinning and body pump. More variation, fewer miles!
This morning I started off the week with a rainy and windy run of 18km at the dunes, completed in 1hr:50min.

too much for a single day

Yesterday in the evening I went to the gym... and got carried away. I mean, in the morning I had run 2hrs in the dunes... Nevertheless, in the gym my energy seemed to pile up as the training piled up, too: on the treadmill: 10.6km in 1hr, inclination 1, speed 10-10.9km/hr; 30min cycling, resistance 6-8; 45min abs and weight lifting; 1hr cycling, resistance 7-8; sauna 30min.
Today I could definitely feel the effect of excessive training! Early in the morning at the dunes I could only manage 14km in 1hr:30min. This evening I will keep the gym session short and easy and will try to make up for some much-needed rest and sleep.

Monday and Tuesday, and half Wednesday

Monday, am: 18km at the dunes in 1hr50min; pm: at the gym 1hr cycling, resistance 7-8, 26km; 1km rowing, resistance 5; 20min abs and weight lifting for the arms; 1hr spinning class; 4km on the treadmill in 22min, inclination 1, speed 10-10.9km/hr; sauna.
Tuesday, am: 19.5km at the dunes in 2hrs; pm: at the gym 10.6km on the treadmill in 1hr, inclination 1, speed 10-11km/hr; 55min rpm class; 1hr spinning class; sauna.
Wednesday, am: 18.5km at the dunes in 1hr:55min. We will see what happens in the afternoon at the gym!

weekend's update

Friday, am: 11km in 1hr at the dunes; pm: gym: on the treadmill 10.6km in 1hr, inclination 1, speed 10-10.9km/hr; 40min abs and weight lifting; 1hr cycling, resistance 7-8, 25.5km; sauna 40min.
Saturday, am: 19km in 1hr55min at the dunes; pm: gym: 1hr20min cycling, resistance 7-8, 33km;45min abs and weight lifting; sauna; 800m swim; sauna.
Sunday, am: 18km in 1hr50min at the dunes; pm: gym: 1hr50min cycling, resistance 7-9, 46km;15min weight lifting for the arms; sauna; 1km swim; sauna.

free kilometers

It is amazing how kilometers pile up when the weather is great and the days are sooo long!
On Wednesday afternoon I ran 5km on the treadmill, inclination 1, speed 10-10.8km/hr, 30minutes. Then I relaxed in a 1hr body balance class, followed by 1hr in the sauna.
O Thursday morning I ran 18.5km at the dunes, in about 1hr:50min. In the afternoon at the gym: I ran 8km on the treadmill, inclination 1, speed 10.1-10.9km/hr, 46minutes. Then I did a 1hr body pump class, and straight after that 1hr rpm XL class; fininshed off with 10min abs and 1hr in the sauna.
This morning I was feeling my legs tired from all the mileage of this week, so I kept it easy with 11km run at the dunes in 1hr:10min.

double biking sesh

Yesterday at the gym: on the treadmill 10.8km in 1hr. inclination 1, speed 10.1-11km/hr. then 55min rpm class, followed by 1hr spin class and 10min abs. and 45min sauna.
Today, am: at the dunes 16km running, excellent weather.

super Monday

Following yesterday morning's long-ish run, I went to the gym in the afternoon: on the treadmill: 10.6km in 1hr, inclination 1, speed 10.1-10.9km/hr. then 1hr cycling (in 2 parts), resistance 6-8, about 27km. and in the end 1hr body pump class, followed by a much-needed 45min long sauna session.
Today I started my day with an outdoor run at the dunes, the weather was awesome: 16.5km in 1hr:45min. easy and relaxed!

resuming power

The past few days I tried to take it easy: a.m. I would run 17-18km at the dunes, and p.m. I would go to the gym for a super easy session of cycling or spinning class, abs and weight lifting and of course sauna.
I suspect what they say, that 2 weeks of hard training must be followed by 1 week of easy training, is more than true: my body could do no more! This week I am feeling rested, so I will try to train harder. This morning I ran 19km at the dunes, 2hrs in total.

yes!

magic word. yes! Tuesday's training: am: @ the dunes: 15.5km easy, about 1hr 35min. pm: @ the gym: on the treadmill 10.6km in 1hr, inclination 1, spped 10.1-10.9km/hr; 45min rpm class; 1hr spin class; 30min weight lifting; saunax3. very pleased, yes!

Easter weather

Here the weather is AWESOME. I run early in the morning in the dunes, anything between 10-17km, slow and easy. In the evenings I go to the gym for a bit of treadmill and mainly for overall fitness: spinning, weight lifting, flexibility, swimming, sauna. I think it is very important that I don't concentrate exclusively in running, because we have seen before I get over-use injuries.

crispy fun training

On Wednesday I was fresh and ferocious! I started with 19.5km on the treadmill, inclination 1, speed 10.7-11.4km/hr, total 1hr:50min. I continued with 1hr body pump class, 30min abs and weight lifting. And then: 3km run on the treadmill, inclination 1, easy speed 10.1-10.7km/hr, total 18min. And in the end: legs still strong enough for 40min cycling, resistance 8-10, total 18km. A visit to the sauna was necessary after this hard work!

day off

Yesterday I was so tired from Monday's hard-core workout. I slept in the sauna for about an hour, with 4 cold shower breaks. Now I am feeling fresh, but still my legs are a bit numb. Hopefully they will be crisp and ready for training in the afternoon!

a while

It has been a while since my last update, and that's because I was sick. Fever and training do not blend well! Enough said. New week, new challenges ahead.
Yesterday, I was fresh and crisp: on the treadmill 19km in 1hr:47min, inclination 1, speed 10.7-11.4km/hr. Then straight to two 55min sessions of spinning class, followed by yet another 3km session on the treadmill, inclination 1, time 17min, speed 10.6-11km/hr. Completed the training with 15min weights for the arms, and of course sauna (double dosis!) to relax.

play hard

on Monday: on the treadmill 17.2km in 1hr:37min, inclination 1, speed 10.6-11km/hr - trying to forget the tiredness from the weekend's training, but my body had a very good memory! I then continued non-stop to a 1hr spinning class, followed by a 55min spinning class. Great tracks. Finished off the day with 10min abs and 23min sauna.

try something new

On Friday, I kept it simple and hard: on the treadmill 18.2km, inclination1, last 2km inclination 1.5, speed 10.6-11.4km/hr, total time 1hr:40min. then I continued with 1hr body pump class, 1hr cycling (30min resistance 8 and 30min resistance 9) for a total of 27km. and then I relaxed with a double dosis of sauna. On Saturday I shuffled and experimented: I started off with 20km cycling, resistane 8, total time 50min. Then I went to an rpm 45min class, before hitting the treadmill for 11km in 1hr, inclination 1, last 2km inclination 1.5, speed 10.6-11.4km/hr. I then tried for the first time a 1hr body attack class (too much jumping around!), followed by a thorough 15min team workout abs. I then went back on the treadmill for 6km in 35min, speed 10.6-10.7km/hr, inclination 1, last 500m inclination 1.5. I finished off this huge session with 30min weight lifting, before falling asleep in the sauna! On Sunday, yet more experimentation: early (06:00) in the morning, at the dunes, I ran 17-17.5km in 1hr:50min. I came back home feeeling cold and exhausted. In the afternoon at the gym: I started off with a sauna session, then hopped on the bike for 27km of cycling in 1hr:12min, resistance 8. I was feeling drained from the morning run, I guess the varying terrain and the cold were a challenge for my body. I tried for the first time a 1hr body step class. Very, very intensive, because of the thousand time that you have to hop up and down the step! I continued with 1hr body pump class, taking it easy with the weights on the bar. And then I finally had some rest with a double dosis of sauna.

day off

Yesterday I took the opportunity to rest... and melt in the sauna: I stayed in total 1hr10min in the sauna, in four sessions mixed with ice-cold bath. My skin is now soft, detox accomplished!

all aerobic

On Wednesday I stayed all aerobic in the gym: on the treadmill 21.7km in 2hrs, inclination 1, last 2km inclination 1.5, speed 10.6-11.3km/hr. 20min abs. 50min rpm class (an extra track for an extra peak in the end!). 50min spin class. sauna.

fantastic training

on Monday, a marathon of spinning: I started off on the treadnmill for 17km, inclination 1, speed 10.6-11.4km/hr, total 1hr:35min. Then... 50min spin class; 45min rpm class; 1hr rpm xl class. and a double dosis of sauna to relax! On Tuesday, I was tired from all that spinning, but still managed to do on the treadmill 19km, inclination 1, speed 10.6-11.3km/hr, total 1hr:45min. 45min rpm class. 20min abs. 30min weight lifting. triple dosis of sauna (cold and rainy outside).

give it your all

When it comes to training, that's what you do! Friday: on the treadmill: 19km, inclination 1, speed 10.5-11.4km/hr, total 1hr:47min. 1hr body pump class. cycling: 15km, resistance 6-8 in 37min (legs dead after all that running!). 10min stretching, and combo of steam bath-sauna-sauna. Saturday: on the treadmill: 21.6km in 2hrs, speed 10.6-11.5km/hr, inclination 1, except for 5th km and the last 5km, where I put inclination 1.5. 20min abs. 40min weight lifting. 30min cycling: 15km, resistance 8-9. sauna. 1.8km swim. sauna. Sunday: on the treadmill: 18km, inclination 1, except for the 16th and 17th km, where I put inclination 1.5, speed 10.3-11.3km/hr. 30min abs and weight lifting. cycling: 19km, resistance 7-8 in 45min (legs dead after all that running!). 1hr body pump class; sauna.

half marathon in two parts

Yesterday in the gym, I hopped on the treadmill for 17km, inclination 1, speed 10.6-11.1km/hr (too slow for you!). I then went to a 45min rpm class (rpm is like spin class but with intervals), and then back on the treadmill for 4km, first 2km inclination 1, last 2km inclination 1.5, speed 10.7-11km/hr. I finished off the day with 20min abs and stretching, and of course sauna and steam bath.

Tuesday and Wednesday

Tuesday: on the treadmill: 2min walk/ 20km run @ 10.5-11.3km/hr, inclination 1. total: 1hr52min. 10min abs. 1hr spin class. 30min abs and weight lifting. sauna. Wednesday: on the treadmill: 2min walk/ 17km run @ 10.5-11.1km/hr, inclination 1. total: 1hr37min. cycling: 11km in 23min, resistance 8 (very tired after running!). 1hr body pump class. 20min abs. 50min spin class. sauna. Now that my running mileage has increased, I try to take it easy with the other types of exercise!

Monday update

Turn it up: on the treadmill: 2min walk; 16km run @ 10.4-11km/hr, inclination 1; 50min spin class; 45min rpm class; 25min weight lifting; sauna.

power x3

Friday: on the treadmill 2min walk; 18.5km run, inclination 1, speed 10.4-11km/hr, total 1:45. then 30min stretching, abs, weight lifting for the legs. followed by 1hr cycling, 27km, resistance 8-9. Those legs were tired from the running sesh! Finished off with steam bath and sauna. Saturday: on the treadmill 2min walk; 21km run, inclination 1, speed 10.4-11km/hr, total 1:57. then 50min stretching, abs, weight lifting. followed by 50min cycling, 24km, resistance 8-9. 1hr body pump. Finished off with sauna. Sunday: similar to Friday, ie: on the treadmill 2min walk; 18km run, inclination 1-1.5 (I could tell the difference!), speed 10.4-11.4km/hr, total 1:41. followed by 1hr15min cycling, 32km, resistance 8-10. then 30min stretching, abs, weight lifting for the legs. Finished off with sauna, steam bath and sauna.

Rome and back

Roma è bella ma caotica. Excellent and luxurious vacay.
Training-wise: In the mornings I would run outside focusing on hill-work. Later on I would hit the gym and spa for weight-lifting, cycling, treadmill, pilates, swimming, hamam, sauna - any combo thereof! In the evening, before going out, I would go again to the spa - it was so good, it was addictive!

Yesterday, back from Rome, a super sesh in the gym: 42km cycling with resistance 9-10 (very proud!) but in 1hr30min... Faster next time! Then I went to the 1hr body pump class, new release, super-hard, took it easy with the weights on the bar. I quickly switched to the 45min rpm class, before hopping on the treadmill for 8km running, inclination 1. Afterwards: sauna. 1km swim. sauna. the end!

log it in

Ok, this will be a super-fast update: yesterday in the gym: on the treadmill: 2 min walk; 10km run @ 10.4-10.9km/hr, inclination 1; 1min walk; 8km run @ 10.8-11.2km/hr, inclination 1-1.5. total: 18km. very pleased with that. Then straight to 1hr body pump class, I took it easy with the weight on the bar because I was tired from the running session. 20min weight lifting and stretching. 55min spin class. sauna.
Tomorrow I am off to Rome, for some substantial running, gym and spa treatment - oh yeah, and tourist fun!

run, spin, lift weights

...a hefty dosis thereof! Yesterday's training: on the treadmill: 2min walk; 7km run @ 10.4-10.7km/hr, inclination 1; 1 min walk; 6km run @ 10.7-10.9km/hr, inclination 1; 1 min walk; 5km run @ 10.8-11.2km/hr, incilnation 1.5. total mileage: 18km. very happy with that! Then I did 20min abs and stretching, before a super-intensive 1hr spin class; after which I did 30min weight lifting, before hitting the sauna.

triple dosis

Yesterday the magic number was three: sauna; 26km cycling, resistance 8, 44min; 10min abs; 1hr spin class; 10min weghts for the arms; 45min rpm class; 30min weight lifting; sauna. The only thing missing was a triple dosis of sauna - well I guess twice was enough!

feel the workout

On Friday I rested in the sauna, because in the weekend the workout was amazing:
Saturday: 20km cycling, resistance 8, 43min (tired); 10min weights for the arms; 45min rpm class; 10min abs; 1hr body pump class; on the treadmill: 2min walk; 6km run @ 10.4-10.7km/hr, inclination 2; 1min walk; 6km run @ 10.7-10.9km/hr, inclination 2; 1min walk; 3.5km run @ 10.9-11.1km/hr, inclination 2.5; total 15.5km. Then: 10min stretching; sauan; 1.4km swim; sauna.
Sunday: 19km cycling, resistance 8, 42min; 15min weights for the arms; 1hr spin class (super hard!); pre-post run: total of 50min abs-weight lifting-stretching; on the treadmill: 2min walk; 6km run @ 10.5-10.8km/hr, inclination 1; 1min walk; 6km run @ 10.8-11km/hr, inclination 1; 1min walk; 4km run @ 10.9-11.2km/hr, inclination 1.5; total 16km. Then: sauna, extra long session!

give it to me baby

These days I have been training like a champ!
Wednesday: sauna; 40km cycling, resistance 8-9, 1hr20min; 1hr body pump class; 20min abs; 1hr (extra large!) spinning class. sauna.
Thursday: on the treadmill: 2min walk; 6km run @ 10.4-10.6km/hr, inclination 2; 1min walk; 6km run @ 10.8-10.9km/hr, inclination 2; 1min walk; 3km run @ 11-11.2km/hr, inclination 2.5. Total: 15km, 1hr25min. After that: 15min abs; 45min rpm class; 40min weight lifting; sauna; 1.6km swim; sauna.