week 48: tot 9h

sun: gym 30min

upper body

sun: spinning 1h30min

cool down. hr ave 123, max 151.

sun: running 1h

nikolauslauf 10km in 42:35min + warm up. hr ave 178, max 189.

sat: rest

fri: gym 30min

upper body

fri: running 1h

hr ave 130, max 146.

thu: spinning 1h15min

hr ave 147, max 167.

thu: running 45min

hr ave 163, max 176.

wed: rest

german course

tue: running 1h30min

early in the morning, hr ave 132, max 148.

mon: rest

german course