week 21 - 15-21MAY

Weekly totals:
RUNS: 38.65 km
CARDIO: 20 min intervalls spinning
WORKOUT: 3x
TENNIS: 1h

First week after the marathon training is over, and i just kept the rythm i got into during those 12 weeks. ALso i did the Beh Pro Zivot with Lelle which was a long torture and we even got soaking wet but i believe it was worth it (for getting her used to physical challenges and for motivation).

21MAY
14:20PM
3.7km in 18min. From work to Avion for the Beh Pro Zivot. Nothing special except for a bit of a belly ache. Fast run.
15:00PM
5km in 1:08h. Walking the Beh pro Zivot with Lelle, with a km running included with Lelle on my shoulders.

20MAY   06:15AM (before work)
8.7km in 42min. Interval training 6am in the gym: pyramid for the 1st time. 200-400-600-800(14km/h)-600-400-200 at 15km/h, with 200m breaks between at 10km/h. Warmup and cooldown each 2000m. 10 min intervals on the bike. Then a bit of workout on the core.

19MAY
10 min of belly workout (BBP)

18MAY   12:00AM
12.5km in 1h. 5 km at 12km/h, intervals as usual: 5 x 3 min run/1min jog (14.5-15-14.5-15-14.5, 10), then rounded it up to 1 hour at a comfortable speed. 10 min bike intervals, 30 min weights workout (whole body, all exercises i ever do, even the rediculous bottom strengthening backward leg-pushes)

17MAY
tennis with Kasia! 1h

16 MAY   22:45PM
8.75km in 43min. Turany-Popelova round the other way around, not too bad just a little tired i guess. Weather was coldish too.