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.

raise the heart beat

On Tuesday, the heart beat stayed up, up! Started off with the treadmill: 2min walk; 5km run @ 10.4-10.6km/hr, inclination 2; 1min walk; 5km run @ 10.6-10.9km/hr, inclination 2; 1min walk; 4km run @ 10.9-11.1km/hr, inclination 2.5.
Then it was time for 30min abs and weight lifting, and a 6km cycling session, resistance 8, just before 50min spin class. I finished with 20km cycling, last 4km resistance 9, 43min. The sauna was a good place to be in the end!

Mondays are good

... for training! Yesterday I hopped on the treadmill and did: 2min walk; 5km run @ 10.4km/hr, inclination 2; 1 min walk; 5km run @ 10.6km/hr-10.8km/hr, inclination 2; 1 min walk; 4km run @ 10.9-11.1km/hr, inclination 2.5. Total:14km, 1hr20min. Then I did 10min abs, and on to 1hr body pump class; which was followed by 45min rpm class; and 12km cycling, resistance 8, last 2km resistance 9, in 23min. After that, the sauna was a must!

tripple row

On Thursday I rested in the sauna (and in some shops later on!). And then came a tripple row of training:
1. Friday: 20km cycling, resistance 8, 42min; on the treadmill: 2min walk; 16min run @ 10.3km/hr, inclination 1; 1min walk; 18min run @ 10.4km/hr, inclination 1.5; 1min walk; 22min run @ 10.6km/hr, inclination 1.5; 1min walk; 12min run @ 10.6km/hr, inclination 1.5. In total 12km, 1:12. 20min abs. 6km cycling, resistance 8. 1hr body pump class; 11km cycling, resistance 8; sauna.
2. Saturday: 22km cycling, resistance 8, 43min; on the treadmill: 2min walk; 5km run @ 10.3km/hr, inclination 1.5; 1min walk; 5km run @ 10.6km/hr, inclination 1.5; 1min walk; 3km run @ 10.8km/hr, inclination 2. Total 13km in 1:15. 10min stretching; 30min weight lifting; 10km cycling, resistance 8; sauna; 1.4km swim; sauna.
Sunday: sauna; 3km swim; sauna; 19km cycling, resistance 8, 40min; 1hr body pump class; 21km cycling, last 1km resistance 9, 43min; shower.

manage this!

Second day in a row, run session! Let's take it from the top: sauna. 1hr treadmill: 2min walk; 16min run @ 10.1km/hr; 1min walk; 18min run @ 10.3km/hr, inclination 0.5; 1min walk; 22min run @ 10.6km/hr inclination 1. Very happy I continued with 10min stretching, before the 1hr body pump class. After that, 25min abs and random weight lifting. 50min spin class. and of course, sauna in the end!

yes I can...

...run! Yesterday evening I felt tired, but that didn't stop me: 10km cycling /20min, resistance 8. 15min team workout abs. 11km cycling/23min, resistance 8. 45min rpm class. and then: on the treadmill! 2min walk; 16min run @ 10.2km/hr; 1min walk; 18min run @ 10.3km/hr; 1min walk; 22min run @ 10.4km/hr. Total: 10km!! Very pleased. I then relaxed a bit in the sauna, before hitting the pool for a 1.4km swim. and back to the sauna to accumulate some heat!

higher resistance level

Yesterday at the gym, I started the week with a new challenge: I completed 32km cycling in 1hr:06min, upping the resistance level to 9. After this I could not feel my legs! I rested my legs with 20min abs and 20min sauna, and then I was back for 25min weight lifting and 2km rowing in 11:30, resistance level 5. I then went to a 45min spinning class, after which I continued sweating (although somewhat more relaxed!) in the sauna for another 20min session. Lots of cycling with variation breaks!