Training Jan 8th- 15th

Jan 8th: Last day without work. I went on my bike early in the morning for a 2.8km swim training.
After that my girlfriend wanted to go to a flea market and so we did. Her on a bike and me running (and in running gear). Just 8km forth and back, but nice. Bought some sportswear there, like a windbreaker vest and some stuff for my uncle (bikeshirt, running shirt, running cap) for very reasonable prices. Also met a friend there who started running a little more than a year ago and had a good talk.

Jan 9th: First day of work after Christmas break. Took a day off and just did power and stretch Yoga for 45 min. Regenerate!

Jan 10th.: Pretty diverse training this day. Did 2.8km swimming from 7-8 in the morning. Ran with my class for an hour without stopping to approve for some sort of running badge/insignia. This was very slow but a nice thing to do. Had a rehearsal with the band and also did almost 20 minutes of working out there.

Jan 11th: Not very spectacular: 40 min. cycling, then 18 minutes running in the gym.

Jan 12th: Did 2h of indoorcycling at the gym. Nice but exhausting!

Jan 13th: 2.8km swimming at the SGZ Altenessen through little kids learning to swim and old people from an aquagymnastics course. Felt like running hurdles in water. At least the sauna was nice there. Did 35 min of workout at home in the evening.

Jan 14th: Did an early morning run of 50 minutes before picking up new tyres for my car. In the afternoon I went on my bike to the gym (9km), did 1.20h indoor cycling, did chestpresses and went 9km back home on the bike. Felt awesome!

Jan 15th: Went climbing at Neoliet in Mülheim again with my cousine, daughter and friend. My friend, who climbed a wall for his first time ever, climbed better than me....

In the evening I went on my fitnessbike for an hour.

Last week: 6 hours running, 4 days climbing, 3hours cycling, 2 workouts

Yo! Last week has been much different from my usual training routine due to my qualification in climbing. On sunday while running I could feel my back muscles (from climbing, I suppose).
Need to find vegan climbing shoes. Found a list on the internet and really want to have some:
vegane Kletterschuhe
Climbing is really nice, too! I have only done indoor climbing so far, but will climb outside in the Landschaftspark Nord in Duisburg soon. I really love challenging my own body versus the power of mother ature. As a result I will probably climb mountains in the south of France - the region is called "Ardeche" - right before Easter.

My sundays uphill run experience can be read about in the last post.

So monday... this should be a day to rest, but well... I do a cardiotraining rest. I usually do Yoga or weigthlifting on mondays. Did weightlifting in the gym this time. More than an hour! Need to film some exercises soon for this blog as I don't just do the usual weightlifting or pushups. After lifting weights I went for the sauna and relaxed for a bit before getting home to have a nice dinner.

This morning I went swimming at the Aquapark in Oberhausen. It only costs 2 € in the morning.
My little one had just left for her training, so I will prepare pizza dough and then do a run outside in the woods with lots of ups and downs and quite a couple of stairs!
Just picked up my daughter from her training and then went home to make pizza. I made a usual italian dough, put that in the oven for a couple of minutes and spread a blend of spiced olive oil, garlic, herbs, salt concentrated and crushed tomatoes. After that I have put sliced onions, smoked tofu, capers and "cheezly" cheese subsitute on it. The pizza looked really nice, but I also wanted to add some raw foods to it, so I put sprouted quinoa, yeast flakes and field salad on top of it. Yes! Tasteful!
Actually the sprouted quinoa is slightly sour, but fits really well to the also slightly sour capers.

sprouted quinoa in a selfmade jar for sprouts (jar of marmelade with little holes on top), nutritional yeast, pizza ready!

close up of a tasty pizza with raw foods on top

Muscles sore

The workout the day before was quite tough so my muscles got sore.
Still I went Indoor Cycling  for 2.10h in the evening, did some stretch Yoga and usual stretching.
On the next day I could rest a little since I had an appointment with my tattoo and old HC buddy Andre Hoppe.
So Far, So Good, So What! Pics to be posted after it gets finished!

The very next day I wanted to go cycling again, so I did a fatburn indoor cycling course followed by power cycling II. My heartrate went on 97% three times. Felt good and exhausted, but the Tattoo hurt a bit.

My muscle were still a bit sore, plus the tattoo still hurt and prevents me from swimming, so I figured it was a good time to rest for another day and watch

with my GF and a friend.
This movie takes you into another reality. It is confusing, challenging, but also beautiful. If you like movies that are more challenging then the usual hollywood shit, then go for it! Nowhere near as brutal as "Antichrist" by "von Trier".
On the next day I met up with my friend Hann in Düsseldorf and went 16 km along the Rhine from the Düsseldorf Fare to Kaiserswerth. It was great, since it has also been a beautiful sunshiny day.
I would have gotten home around 4 but I felt like I need more so I went to my gym and did a real tough workout for 1.10h and relaxed in the sauna.
On the next day I had massively sore muscles.
Thought of resting again, but I wanted to check this Vegan Shop cose to my work, so I decided to run there. It was only 6km forth and back, but I got myself some nice chocolate and other sweets. You can check the store here: javego. It is pretty cheap!
Next day noting spectacular: did 1.20h on my fitnessbike in the evening.