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
Your paintings have improved a lot!
12345678910
Thank you!
Monday, Feb. 20th, 2012
20min warm up
20min run
15min run
20min drills and strides
1 x 500m easy stride (@1:40)
cool down
(((sleepless night)))
Tuesday, Feb. 21st, 2012
Feeling like hell. Physically, psychologically.
But in peace.
(15min biking to the track)
20min warm up, drills and strides
5 x 100m (@low 14s), walk back rests
5 x 60m (@mid 8s), walk back rests
1 x 300m (@ 47)
training of st, as my training partner would say… feeling like st, and to top it off with everything, head wind for the sprints and pinky-toe blister that was unbearable in the spikes
(15min biking)
(((slept for 12 full hours)))
Wednesday, Feb. 22nd, 2012
20min easy run
10 x 100m tempo runs
abdominals and glutes
p.s.1 Going to Thessaloniki for 4 days on Friday. When I return, I start EMS immediately.
p.s.2 Disappointed.
p.s.3 In search of motivation to excel.
Thursday, Feb. 23rd, 2012
(15min biking)
(session SHOULD have been 5 x 150s w/2’ rests at 20", and then 1x200)
I felt very tired and flat, so I we reduced it to
3 x 150m w/2’ rests (all at 21s, mid-high)
1 x 200m @28"
(15min biking)
Friday, Feb. 24th
(off)
travel day (3.30am wake up), arrive at Thessaloniki, 9hrs printing of thesis, then drinks half-awake. And I don’t know why I’m still awake…
(here’s a 150repetition from Thursday 'training of s**t)
p.s. I also uploaded today the other 2 150s from Thursday (look here: http://www.charliefrancis.com/community/showthread.php?21238-Stefanie-s-stuff/page2 )
or directly here:
http://www.youtube.com/watch?v=6j7uVLx2s9A
http://www.youtube.com/watch?v=L7OFKu3jMnI
Easy days… eating a lot. I should stop now… really. (back home in Thessaloniki)
Saturday:
(I didnt count. )
Sunday
20min run
5 x 100m charlie-bounds uphill
few strides
30min abs/glutes/lumbar
Monday
few abs
Lots of uphill… 
hahahhaah I re-read my post and it’s pretty ridiculous after all =P
The reason: Our ‘outskirts’ home in Thessaloniki is an uphill property =PP