Happy Wednesday! This recap is coming a few days late but sometimes spending an evening on the lake with girlfriends after a particularly stressful day sounds 100x better than blogging. Check out this picture from last night’s Bain des Paquis adventure.

It was so windy that we never got in the lake. Instead, we hunkered down on our beach towels and sipped wine while talking about our weekend adventures and our work week so far.

Okay, so, now that we’re here, let’s talk about last week’s training, shall we?

Monday: I really enjoy kicking the week off with an easy run. This week’s 45 minute easy run gave our legs plenty of time to wake up for the week and the views didn’t hurt either. I really value this Monday morning catch up time with Emily when we laugh about the previous weekend’s events.

Tuesday: We headed down to the lake for this progression run and ended up keeping a 9:43 pace for the 45 minutes! Legs were burning by the end!

Wednesday: Today’s  speed workout was awesome! The workout was 15 minute warm-up, 10 30 second speed bursts, followed by 30 second off, then 10 minute cool down!  We skipped the cool down (oops) due to time so ended up with a great, sweaty and hilly  33 minute workout!

Thursday: Sweet beautiful rest day including 8 hours of sleep!

Friday: I enjoyed 16 scenic miles through London! I did the first 6 on my own along The Thames and then Charlie was sweet enough to give me a tour of London’s sights and parks for the next 10! You can read more about 10 mile London run here!

Saturday: I visited Pure Sports Medicine for an hour sports massage which included analysis and plenty of deep tissue work which left me in more pain than expected. The deep tissue helped with my tightness but as she predicted, I was pretty sore for the next 24 hours. Instead of running or doing a workout, I counted the day’s 3 miles walking through London as my workout along with my daily dose of 5 minute strength workout.

Sunday: Bo and I decided to take a spin class together at Reebok Sports Club in Canary Wharf. I still regret using my visitors pass for this class as it was the worst group fitness experience I have ever had. The workout itself was challenging and left my quads quivering more than I wanted due to the 35 minutes of hill work and 10 minutes of sprint during the 70 minute class. However, the instructor was so rude and degrading towards his students that I will never take his class again. No one should ever call any student who is putting forth the effort to sweat and be healthy fat!

So, this week, I want to know what song keeps you sweating these days! My playlist always loves new songs especially over here in Switzerland where I’m probably a bit out of touch!