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Training Log Archive: Paroni

In the 7 days ending Jan 21:

activity # timemileskm+m
  gym3 4:23:00
  bicycling2 1:50:00 17.4(6:19) 28.0(3:56)
  swimming1 45:00 0.93(48:17) 1.5(30:00)
  Total5 6:58:00 18.33 29.5
averages - sleep:10 rhr:63 weight:73kg

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MoTuWeThFrSaSu

Sunday Jan 21 #

Note
rhr:63 slept:11.0 weight:72kg (rest day)

Saturday Jan 20 #

Note
rhr:65 slept:9.5 weight:72.5kg

gym 1:28:00 [3]

Modified training
Training C = squat 3, 3, 5, 5, 4 reps. + supporting exercises
10 min warm-up

Squat: 90kg _ 90kg _ 85kg _ 85kg _ 80kg

Note : too much weight

Friday Jan 19 #

Note
rhr:67 slept:10.5 weight:72.2kg

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

Thursday Jan 18 #

Note
rhr:61 slept:8.5 weight:73.5kg

7hrs + 1.5hrs nap

bicycling 30:00 [1] 7.0 km (4:17 / km)

way to work

gym 1:28:00 [3]

Modified training
Training B = pull-up 4, 4, 4, 4, 4 reps. + supporting exercises
10 min warm-up

Pull-up: 25kg _ 25kg _ 25kg _ 25kg _ 25kg

bicycling 30:00 [1] 7.0 km (4:17 / km)

way to home

Wednesday Jan 17 #

Note
rhr:60 slept:8.5 weight:73.2kg (rest day)

Tuesday Jan 16 #

Note
rhr:58 slept:10.0 weight:74.1kg

swimming 45:00 [2] 1.5 km (30:00 / km)

mostly freestyle

Monday Jan 15 #

Note
rhr:64 slept:12.0 weight:73.5kg

gym 1:27:00 [3]

Modified training
Training A = bench press 4, 4, 4, 5, 4 reps. + supporting exercises
10 min warm-up

Bench press: 80kg _ 80kg _ 80kg _ 75kg _ 77,5kg

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