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.