TRAINING LOG

FITNESS
Monday Dec 6, 2010
Rest/Descanso HR = 72bpm
Rowing/remo = 20 min - 98 watts avg / 130 bpm avg
Squat weigh in back/Agachamento peso nas costas = 40kg 3 sets/7reps
Squats weigh in front/Agachamento peso na frente = 20kg 3 sets/12reps
Back extension = 85kgs 3 sets/12reps

BIKE RIDE
Wednesday Dec 8, 2010
Mountain Bike Ride : 20 kms
Ride time: 1h45m
Avg HR: 150bpm


FITNESS
Thursday Dec 9, 2010
Rest/Descanso HR = 80bpm
Rowing/remo = 20 min - 102 watts avg / 128 bpm avg
Squat weigh in back/Agachamento peso nas costas = 50kg 3 sets/7reps
Squats weigh in front/Agachamento peso na frente = 24kg 3 sets/12reps
Back extension = 85kgs 3 sets/12reps
Leg knee = 28kgs 3 sets/7 reps

TOTAL TRAINING TRACKING:
Gym work: 8 h - 5100 kcal
Ride time: 3 hrs - 80kms - 3500 kcal

TRAINING LOG - FITNESS
thu dec 2, 2010

Rest/Descanso HR = 70bpm
Rowing/remo = 20 min - 102 watts avg / 130 bpm avg
Squat weigh in back/Agachamento peso nas costas = 40kg 3 sets/7reps
Squats weigh in front/Agachamento peso na frente = 20kg 3 sets/12reps
Back extension = 85kgs 3 sets/12reps

TOTAL TRAINING TRACKING:
Gym work: 6 h - 3500 kcal
Ride time: 2 hrs - 60kms - 2500 kcal

TRAINING LOG - FITNESS
wed dec 1, 2010

Rest/Descanso HR = 80bpm
Rowing/remo = 20 min - 92 watts avg / 130 bpm avg
Squat weigh in back/Agachamento peso nas costas = 40kg 3 sets/7reps
Squats weigh in front/Agachamento peso na frente = 20kg 3 sets/12reps
Weigh lifting front/Levatamento peso frontal = 25kgs 3 sets/12reps
Back extension = 85kgs 3 sets/12reps

TOTAL TRAINING TRACKING:
Gym work: 5 h 3500 kcal
Ride time: 2 hrs 60kms 2500 kcal