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.