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Training Log Archive: Paroni

In the 7 days ending Feb 4:

activity # timemileskm+m
  gym4 6:00:00
  bicycling4 4:10:00 34.8(7:11) 56.0(4:28)
  circuit training1 1:05:00
  walking1 1:00:00
  Total6 12:15:00 34.8 56.0
averages - sleep:8.5 rhr:66 weight:73.2kg

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
rhr:63 slept:9.5 weight:74.1kg

walking 1:00:00 [1]

pre-gym walking
totally awezomah sunshine

gym 1:37:00 [3]

Training A = bench press 4, 2, 1, 2, 4 reps. + supporting exercises
Goal : strength

10 min warm-up
Bench press results:
80kg _ 87,5kg _ 92,5kg (assisted by a random gym tank) _ 85kg _ 80kg

Saturday Feb 3 #

Note
rhr:62 slept:9.0 weight:73.2kg (rest day)

Friday Feb 2 #

Note
rhr:63 slept:8.0 weight:72.8kg

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

way to work

gym 1:20:00 [3]

Training C = squat 3, 2, 1, 2, 3 reps. + supporting exercises
10 min warm-up

Squat: 92,5kg _ 97,5kg _ 102,5kg _ 97,5kg _ 92,5kg

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

way to home

Thursday Feb 1 #

Note
rhr:70 slept:8.0 weight:72.7kg

bicycling 50:00 [1] 7.0 km (7:09 / km)

way to work
way too much snow

bicycling 40:00 [1] 7.0 km (5:43 / km)

way to home
biking lanes were mostly snowploughed

Wednesday Jan 31 #

Note
rhr:63 slept:9.0 weight:74.3kg

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

way to work

gym 1:30:00 [3]

Training B = pull-up 3, 2, 1, 2, 3 reps. + supporting exercises
10 min warm-up

Pull-up: 25kg _ 30kg _ 37,5kg _ 32,5kg _ 27,5kg

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

way to home

Tuesday Jan 30 #

Note
rhr:65 slept:8.5 weight:72.7kg

7hrs + 1.5hrs nap

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

way to work

circuit training 1:05:00 [1]

recovery training
30min jump rope + punching bag boxing + circuits
30min foam rolling
5min treadmill

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

way to home

Monday Jan 29 #

Note
rhr:78 slept:7.5 weight:72.6kg

Quite high morning heart rate.

gym 1:33:00 [3]

Training A = bench press 3, 2, 1, 2, 3 reps. + supporting exercises
10 min warm-up

Bench press: 80kg _ 85kg _ 90kg _ 85kg _ 80kg

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