It's going to be a long week in Brazil with work. Started with a brick session on Saturday: 30mins spin bike at 100+rpm and 5min treadmill at 9.5kmh.
Ran on Sunday: 1h30m exploring Campinas in the heat of the morning. About 12-14km but I'll map it later.
Monday is antagonistics x2. 3 sets of 10 reps in the morning and 3 sets of 12 reps in evening with slightly heavier weights, frenchies and crunches. Left arm is feeling weaker than right, almost to the point of failure! "Chilled" out in the sauna afterwards...
Slept in on tues morning, almost over the last vestiges of jet lag. Speed session or hill reps tonight :)
Tuesday = hill reps! 40mins elapsed, 5 reps up 17 stories in 3 min each. Walk down to recover. Quads and calves. Get in :) Good stretching afterwards too...
Wednesday = bike! 30mins of 90+rpm on stationary bike. Legs felt fine.
Thursday = more running, in Sao Paulo now so inside on the 28th floor. Treadmill 9:1 run walk for 1 hour at a constant 10kmh with variable incline from 3-7%. Pooped after a hard week so knocked out a frenchie to finish off :)
Back on the bike for Friday. 42 mins of resistance bike, just spinning.
Saturday starts with treadmill session: speed ramp (half a pyramid). 5 mins warmup. 90s each, increasing from 10 to 15 kmh. 6 mins warm down. Then antagonistics: 3 sets as defined by Ellie. Then stretching for 30 mins.