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Training Log Archive: Paroni

In the 7 days ending Sep 10:

activity # timemileskm+m
  bicycling5 4:10:00 43.5(5:45) 70.0(3:34)
  gym2 2:20:00
  running1 15:00
  Total6 6:45:00 43.5 70.0
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Sep 10 #

Note
slept:7.0

September 10th - September 13th
Family trip to Turku's archipelago

Track of the week #37
Patrick Hernandez: Born to be alive. The song is found on the album Born to be alive published in 1978 under the label Aquarius Records.

YouTube link:
*** song ***

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Saturday Sep 9 #

Note
slept:8.0

6hrs + 2hrs nap

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Friday Sep 8 #

Note
slept:9.5

gym 1:05:00 [3]

7 min warm-up

Training A = upper body
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Bench press with dumbbells 17kg: 15, 15, 15
Lat pulldown 45kg: 15, 15, 12
Bent-over row 32,5kg: 12, 12, 12
Shoulder press with a barbell 20kg: 15, 15, 12
Skull crusher 17,5kg: 15, 15, 15
Biceps with a barbell 20kg: 15, 15, 15
Dumbbell shrug 20kg: 15, 15, 15
+ forearms

running 15:00 [2]

eazy evening jog

Thursday Sep 7 #

Note
slept:9.0 (rest day)

Wednesday Sep 6 #

Note
slept:7.0

3.5hrs + 3.5hrs nap

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

Tuesday Sep 5 #

Note
slept:7.0

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work, night shift

Monday Sep 4 #

Note
slept:7.0

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to work

gym 1:15:00 [3]

10 min warm-up

Training B = legs + abs
Recovery about 60 seconds between sets. Recovery 60 seconds inside a set.

Squat 55kg: 12, 12, 12
Leg curl 15kg: 15, 15, 15
Seated calf raise 50kg: 15, 15
Standing calf raise 40kg: 15; 50kg 15
Cable crunch 55kg: 15, 15, 15
Abs twist with a kettlebell 16kg: 15, 15, 15
Hyperextension on bench: 15, 15, 15
Weighted oblique crunch 20kg: 15, 15, 15

bicycling 25:00 [1] 7.0 km (3:34 / km)

way to home

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