1 karnitin shot
9km running at full speed: 46:30 plus 400 m/4min cooloff. TTL 50min.
The usual regime, starting at 11.5 up to 12.5, sprints, then down and a constant 1.6 to make it to 9. 5km in 25.20.
10 min on the steps, makes for a total cardio of 60 min.
25 min weights as usual.
18.01. 16:00, 19:00
Went for ski-running with my sister (my first attempt, she got the gear so i had to try!) but fell more than what i ran. But i do feel it in my arse anyway.
Later in the evening 20min swimming-10 min sauna-20 min swimming-10 min steamroom-10 min swimming.