running warm up/down 10:00 [1]
afternoon training
running 1:20:00 [2]
long run, good going
bicycling warm up/down 3:30 [2]
evening training
gym 20:00 [4]
aggressive leg training, 1. phase - moderate weights, recoveries sit-ups or back excercises ( 10 - 20 reps. )
1. leg extension ( 3 x ( 7 reps. + rec. ))
2. leg curl ( 3 x ( 7 reps. + rec. ))
3. deadlift ( 3 x ( 7 reps. + rec. ))
4. rise up (heels lowered) onto balls of the feet ( 3 x ( 7 reps. + rec. ))
gym 20:00 [5]
2. phase - heavy weights, recoveries ab-doer
1. leg extension ( 2 x ( 3 reps. +rec. ))
2. leg curl ( 2 x ( 1.5 reps. + rec. ))
3. deadlift ( 2 x ( 3 reps. + rec. ))
4. rise up ( heels lowered + extra weight ) onto ball of the foot - one leg at a time ( 2 x ( 3 reps. + rec. ))
bicycling warm up/down 6:52 [2]
Afterwards sauna, a Gainomax, proper stretching and a well-slept night --> vĂ³ila alias uijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijuijui!