Monday, Jan. 23rd
morning:
(15min biking)
(15min biking)
(10min biking)
evening gym:
(10min biking)
I have a new picture:
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and p.s… Being a girl is very difficult…In an emotional kind of way… =/
Tuesday, Jan. 24th, 2012
(15min biking)
plyometrics on stairs - double leg hops upwards
5min rest
Gym just for 3 sets of bench.
(15min biking).
A better day today, so far.
Wednesday, Jan. 25th, 2012
morning:
evening:
(10min biking)
at the gym:
(10min biking)
(anddd… I just counted today was the 18th training day in a row, with no complete rest. But I feel NOT tired and GOOD). =)
Thursday, Jan. 26th, 2012
(15min biking)
Track: (cold today)
20min warm up, stretch, drill, stride, spikes
150, 200, 150, 200, 150, 200, 150 (recoveries walk 100m-150m), 150s at 21-22" (except last one which was at 23.9…), 200s at 32", 31", 31"
short cool down
(15min biking)
p.s. 19th training day in a row…
Very well done. 
… And no injuries. 
Thank you thank you =)) And no niggles whatsoever. I’m in the zone …
Friday, Jan. 27th, 2012
(10min biking)
(10min biking)
I’m tired now, but only because I had another bad night =(((((
And we had a very nice earthquake just an hour ago, that we all felt. Everything blends together very well during my day today.
p.s. 20th training day in a row … (tomorrow one more, and Sunday spaaaaaaaaaa and rest)
Saturday, Jan. 28th, 2012
pissed off today. (again)
Rainy day and cold
(15min biking)
20min warm up, stretch, drill, stride
5 x 80m walk back recoveries
4 x 60m walk back recoveries.
Rather fast, as annoying outsiders were keeping times in their pockets… (lone training today, as my teammate has to do a medium run at a park).
I don’t like training alone. But it does build character.
(15min biking)
p.s. 21st training day in a row…
Sunday, Jan. 29th
(10min biking)
30min swimming (so in fact this was not an off-day after all)
1 hr spa (sauna-hydromassage-hamam-sauna) with in-between cold showers
(10min biking)
p.s. 22nd training day in a row…
Monday, Jan. 30th
(10min biking)
moreeeee pissed off, for Italian bureaucratic reasons this time… In fact I almost cried.
I was waiting at a doctor’s hall for 2 full hours (I don’t know if people here know about my inability to sit still for more than 7minutes at a time), and when it was my turn, he told me that he could not provide me with a medical certificate to attend the gym, because I was not his formal patient and he could not take responsibility. ONLY in Italy have I ever gone such a response. According to this logic, I must have one doctor during my life who keeps track of all my medical history.
In my case, I should hold a consulting gathering with the doctors I have seen during my long-term stays in New York, Thessaloniki, Athens and Enfield Connecticut. They should assemble all of the information of my history, and then hand over a verdict. So we can then come to the conclusion of whether or not I could safely, for me and the others, use the weights and run on the treadmill inside gym-grounds.
This whole story is annoying because this has been the third try to get this freakin-medical check up for freakin gym attendance… ^&$#$^$)(()&*^&%^
Then my bike-break broke.
(10min biking with one break and another loose one - but I was going reallyyyyyyy slowly)
What an a-nnoy-ing dayyyyyy…
And now I’m just eating more cookies than I should… .
p.s. But this is my OFF day !!! (finally…)
On a good note, I finished this yesterday: 
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Unbelievable. Totally ridiculous… in fact, it is so, that it sounds like a bad comedy script, the kind that exaggerates, way too much, situations taken from real life in order to try to make them funny. 
Yes indeed…
Tuesday, Jan. 31st, 2012
(15min biking)
Training at -1 C … BRRRRRRRRRRRR (feeling like -5, due to wind)
20min warm up, stretch
3 sets of 7x26 double-leg hops upstairs, walk back recoveries, and 4min/set (wonderful)
1 x 670m ‘cross-country’ @ (2:12) versus 2:11 last week, but now freezing… (I suppose it’s hard to describe this rep as ‘nice and relaxed’, as it really felt uncomfortable in this kind of temperature and wind).
(15min biking)
Gym cancelled because my teammate is very stressed with tomorrow’s exam of his, and I’m not motivated to bike to the gym for a lone training, in -5 C now and snowing…
So more work and green tea for me =)
Wednesday, Feb. 1st, 2012
(10min biking)
Gym (snowing all day)
30min gym (bench press, squats, pull ups)
40min progressive treadmill run (up to 14km/hr, and 1 x 1’stride at 18km/hr)
15min abs/lumbar and stretching
(10min biking)
Thursday, Feb. 2nd, 2012
Gym again (snow snow snow…)
10min easyyy warm up treadmill
35min treadmill (from 12km/hr up to 14, and 1x1’@18)
15min abs/lumbar/stretching
(10min biking)
p.s. Ahhh…
Allllll gym these days - freezing up to -15Celsius in Milan these days…
Friday, Feb. 3rd, 2012
(10min biking)
Weights: squats, squat jumps, bench, pull ups
30min run
abs, lumbar and stretching
(10min biking)
Saturday, Feb. 4th, 2012
(soreeeee on quadriceps, from squat jumps…)
(10min biking)
(10min biking)
Sunday, Feb. 5th, 2012
(still soreeee)
(10min biking)
(treadmill)
20min warm up
6 x 1min repetitions w/1:30 recoveries, @(km/hr) 19, 19.3, 19.5, 19.8, 19.8, 20
cool down
1hr spa; sauna, hamam, hydromassage, sauna and freezing baths in between (heaven…)
(10min biking)
Monday, Feb. 6th, 2012
(10min biking)
35min progressive treadmill run
pull ups (2 sets of 10)
abs/lumbar/stretching
(10min biking)
Tuesday, Feb. 7th, 2012
(10min biking)
Gym:
Treadmill:
10min warm up
1 x 500m (1’@20km/hr and the rest @21km/hr)
cool down
stretching
Spa Recovery:
(10min biking)
Wednesday, Feb. 8th, 2012
OFF (on 7th day) (completely, not even biking, after a long longgg timeee. I thought it was a sign, as I was sleepy/tired/brainless all day long, even after good sleep)
Watched Iron Man 2 >> wonderful =)
Dizzy after half a glass of wine… (friend’s birthday) I love lack of alcohol tolerance =) Hadn’t drunk since New Years. =O
But now I have a headache… =/
Thursday, Feb. 9th, 2012
Off days are not a good idea… Lower back hurts again, and training was not all that comfortable =/
(10min biking)
Finally did that soap-opera-medical exam thingy for the gym. I think I had a cardiogram for the first time today. Of course my heart rate was rock bottom =)
(10min biking)
(10min biking)
Gym:
40min progressive treadmill run (up to 13km/hr) + 1x1’@18km/hr + 1x1’@19km/hr
30min strength (glutes/hamstrings/abductor/adductor stuff)
abs/lumbar/stretching
(10min biking)
Friday, Feb. 10th, 2012
(10min biking)
Gym: (snowed last night, and the track got covered again… so back-on-track-session got cancelled).
12min warm up
5min cool down jog
p.s. Next time I’ll charge ‘viewing fees’ for whoever happens to be there next time, and apparently staring with curiosity?impression? Jeez… Italian women never go hard on a treadmill?? =/ Just awkward …
(10min biking home)
Great to hear.
… Both news.
Thank you =))
Saturday, Feb. 11th, 2012
(10min biking)
Gym:
40min upper body circuit
40min progressive run (up to 14km/hr) + 1 x 1min@18km/hr
abs/lumbar/stretching
(10min biking)
Sunday, Feb. 12th, 2012
(10min biking)
Gym:
25min easy run
7 x 1’ intervals @19.9km/hr (3min/km pace) , w/1.30 recoveries.
5min cool down
recovery: spa, hamam and cold showers in between
(10min biking)
Long training discussion with my teammate… I need to start doubting this system, due to my knowledge (I only express my concerns on lack of speed), but this is what we’re doing, it works for them, I’m progressing and not injured, so I’m shutting up and enjoying it… =) Plus, it’s actually impossible to work on speed on the track, with this kind of weather.
I still can’t digest the fact that Milan does not own one single indoor track…
I’m dying in anticipation for my first meet in Greece in May … (as long as I’m ready for good pr’s)
Monday, Feb. 13th
Woke up at 3.30am, and awake ever since… ughhhhhhhhhhhhhhhh…
Now I’m dying (past midnight, next night).
No work load, just insomnia… I need intensity. &&%#@%$()(&*^%&
evening training:
(10min biking)
stretching
(10min biking)
Trackkkk tomorrowwww… lets see how it goes =)).
Tuesday, Feb. 14th
(15min biking)
On the track (freezingggggg…)
Plyo double hop upstairs:
2 lap easy jog
(15min biking)
Wednesday, Feb. 15th, 2012
morning:
evening:
(10min biking)
Gym:
10min warm up bike (as if I’m not biking enough… hahah)
strength (leg press, squat jumps, pull ups, dips).
I met this guy today !! http://www.donovanrussell.com/ Very nice. He came right at me, impressed with my lower body development, and had a nice conversation. He’s like a superhero. Hard to find around.
Treadmill:
10min run
7 x 1min intervals @18, 18.5, 19, 19.5, 20, 20, 20 (km/hr), 1.5min rests in between
cool down
abs/lumbar and good stretch
(10min biking home)
Thursday, Feb. 16th, 2012
(15min biking)
(at the track - still cold, but better…)
20min warm up, stretch, drill, spikes
6 x 150m w/ walk back recoveries. @20.8-high 21s
(15min biking)
Friday, Feb. 17th, 2012
(10min biking)
Gym:
1hr strength, core and good stretching
30min run
drills
(10min biking)
Saturday, Feb. 18th, 2012
OFF
(lots of walking around)
Sunday, Feb. 19th, 2012
20min warm up
stretch
10min warm up number 2 (with strides inside)
quick stretch, more strides
Hills:
10 x 100m walk back back recoveries
5 x 60m walk back recoveries
(some where videotaped, view the post from today, here: http://www.charliefrancis.com/community/showthread.php?21238-Stefanie-s-stuff )
flat:
1 x 500m @1:28