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Training Log Archive: Paroni

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  bicycling4 2:55:00 30.45(5:45) 49.0(3:34)
  gym1 1:15:00
  walking1 20:00
  running1 15:00
  Total5 4:45:00 30.45 49.0
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

Note
slept:7.0

The last weeks have been unbelievably busy. Therefore two songs this time.

Track of the week #45
Sonata Arctica : Replica. The song is found on the album Ecliptica published in 1999 under the label Spinefarm Records.

YouTube link:
*** song ***

Track of the week #46
Fintelligens : Voittamaton. The song is found on the album Renesanssi published in 2000. Yo-yo.

YouTube link:
*** song ***

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

Saturday Nov 11, 2017 #

Note
slept:7.0

5.5hrs + 1.5hrs nap

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

way to work

gym 1:15:00 [3]

Training C = legs + abs + lower back
10 min warm-up

Recovery 2 min during a set. Recovery about 2 min between sets.
1. 45 degree leg press 130kg : 10, 10, 10
2. Leg extension 40kg : 10, 10, 8
3. Lying leg curl 20kg : 10, 10, 10
4. Barbell seated calf raise 70kg : 15, 15, 15
5. Barbell standing calf raise 60kg : 15, 15, 15
6. Good morning 32,5kg : 15, 15, 15
7. Hanging leg raise : 10, 7
8. Incline crunch : 20, 15
9. Russian twist 10kg : 15, 115
10. Straight-legged hip raise : 20, 20

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

way to home

Friday Nov 10, 2017 #

Note
slept:9.5

walking 20:00 [1]

running 15:00 [2]

Thursday Nov 9, 2017 #

Note
slept:11.0 (rest day)

Wednesday Nov 8, 2017 #

Note
slept:7.0 (rest day)

Tuesday Nov 7, 2017 #

Note
slept:7.0

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

way to home

Monday Nov 6, 2017 #

Note
slept:6.5

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

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