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!