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