9 km run. Forgot to type it.

Weight training upper body 50 min. PWO: Large apple / 20g protein powder and 5 dl fruit juice.

Funny I didn't get sore last time. Good workout today too.

Come on people, I've updated this journal 4 times in a row without any new posts on the forums...

Yeah, I've been wondering where everybody is, too!  Not much posting activity lately.  Maybe we have a lot of students and they are getting busy with the start of school (like Lord Snoolington).

6 km jog. PWO: few sips pomegranate juice before and the rest after. Cold, but no rain. 

Where are you located, KP?  From your descriptions of your hikes, it sounds like you're in Scandinavia or somewhere else in the high latitudes..

You must be in great shape, with all of your cardio work.  Have you considered mixing in any resistance (weight) training?  Or maybe you do that already- I just don't remember you talking about any weight training in your journal.  I've found it to be beneficial, not only for muscle strength and tone, but I do my weight workouts with enough intensity and fast enough pace to give me some cardio training as well.

Scandinavia is correct. Norway, to be exact. I'm impressed. 

I'm planning on doing some weight training for my legs too. I'm not too thrilled about it though (see, cardio is more fun...).

What I call body weight training is sort of, well, light weight training. I've come to enjoy it a lot. Basically, it's 15 min warmup, stretching (short), 3 x 15rep of 4 different exercises, working lower body, then more flexibility training and then some ab work. The exercises are step-ups, lunges, deep squats, front kick stance (slow motion), kneeling kick backs - you get the picture. Exercises I wouldn't do with heavy weights, but very good on their own (also challenging my balance!). And yes, I agree, it's very beneficial.

I was finally getting around to real weight training, but my knee disapproved with biking on Tuesday and I skipped the planned workout to let it rest. I don't have a squat rack, and I'm not going to join a gym again just yet. It's hard to get enough weight if I have to lift the bb to starting position first... The leg press machine at the gym is more efficient to me because I'm tall. So will join a gym. My hamstrings are going to get a good workout from deadlifts, though. They are getting a head start, which is probably good. That's the weakest link for runner's, right? Thanks for your input.  PS Try go for a run and see if weight training is enough cardio! 

Weight training, upper body 50 min. PWO: 5 dl juice, 20g protein powder.

Holy ...., it's pouring down so bad it's like walking under a waterfall outside.  I just finished 1 h nordic walking, but it feels like I have been in the pool for 1 h. 

Body weight training 1 h 20 min. PWO: 20 g pp, small apple, small pear and medium (organic) banana.

Morning walk 20-30 min.

Heh... snow below 200 m?!  Come on!.. 

Weight trainin upper body 50 min. PWO: 10 g pp / 20 g pp, 5 dl juice (and gum). PWO2: Chicken breast, 2 medium fruits, spinach and a few almonds. Pre-cooked meals is a gift.

I'm tired today... Where's that sleepy Zzzz smiley? I think I need one.