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!