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Training Log Archive: Paroni

In the 7 days ending Dec 24, 2017:

activity # timemileskm+m
  gym3 3:42:00
  bicycling4 3:20:00 34.8(5:45) 56.0(3:34)
  running1 1:30:00 8.7(10:21) 14.0(6:26)
  circuit training1 1:20:00
  swimming1 30:00
  Total7 10:22:00 43.5 70.0
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Dec 24, 2017 #

Note
slept:5.5

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

way to work

circuit training 1:20:00 [1]

recovery training
including : boxing, circuits, foam rolling, stretching

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

way to home

Saturday Dec 23, 2017 #

Note
slept:7.5

6hrs + 1.5hrs nap

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

way to work

gym 1:20:00 [3]

* Training C = legs + lower back + abdominals
* 60 - 80 % weights, 10 - 20 reps. / set
* 10 min warm-up

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

way to home

Friday Dec 22, 2017 #

Note
slept:9.5

swimming 30:00 [2]

I had to stop swimming due to bleeding nostril.

Thursday Dec 21, 2017 #

Note
slept:7.0

gym 1:22:00 [3]

* Training B = pectoralis + arms
* 60 - 80 % weights, 8 - 10 reps. / set
* 10 min warm-up

Wednesday Dec 20, 2017 #

Note
slept:9.0

running 45:00 [2] 7.0 km (6:26 / km)

way to work

running 45:00 [2] 7.0 km (6:26 / km)

way to home

Tuesday Dec 19, 2017 #

Note
slept:7.0

6hrs + 1hr nap

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

way to work

gym 1:00:00 [3]

* Training A = back + shoulders
* 60 - 80 % weights, 8 - 12 reps. / set
* 10 min warm-up

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

way to home

Monday Dec 18, 2017 #

Note
slept:6.5

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

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