Flagstaff

 The snow storm finished around 10.00 hr yesterday morning.  Lot's of snow melted during the day.
But, in the evening, another storm front moved in on the heels of the one that just finished.
Dropping another 15 centimeter of snow, it finished around 23.00hr.
Today melting snow and sunshine....

Flagstaff

 Another snow storm. It started thrusday afternoon and ended Friday morning.

I did run 8km over an icy, bumpy road..

Flagstaff

 It hadn't snowed all winter, but last week Thursday and Friday, it did. 20 centimeter

Tomorrow another snow storm is on the way from California....

Staying healthy: exercise

 I run and hike

Day 01: Running
Day 02: Recovery
Day 03: Hiking
Repeat this cycle indefinite.

On a running day I run 6km / 8km / 10km in sequence.
On a hiking day I walk 6km through the forest (up and down)
On a recovery day I walk 2.5km using roads.

In the USA there is a Silver & Fitness website that I signed up up for recently.
It enables to have free membership to Health clubs. There are quite a few here in Flagstaff!
I became a member of Planet Fitness.
I now go there on my recovery days doing the following:

• 2.5km walking on a treadmill. Varying the speed from a slow to a fast walk.
• 1km on a rowing machine
• upper body and arms weight resistance training (45min total)

Flagstaff

 After 10 days in January of cold nights with temperatures between minus 8-13 degrees Celsius, the past 8 days have been warm: at night plus 3-7 degrees Celsius and in the afternoon plus 17-20 degrees. 
Warm enough to sit outside in the sun wearing shorts.....

Running is goes well, this morning, over a distance of 6km I averaged a time of 6.44min per kilometer.

In In 2024 I ran a total of 764 km in 2024 I did 825 km running, total activities (running/hiking/cycling/walking) of 1942km

Ma

 

Ria