10月24日 盛沢山にぶっ込んだ1日だった。

今日は２日分を１日にぶっこんだんで大忙し、昼寝も出来なかった！
Today I had a lot of things I had to do ,especially some workout.
I got up at 5:45 and started studying English at 6:15.
◆studying English:朝勉
・increasing vocabulary：DUO3.0　90分
・listening：英検準1級リスニング問題（旺文社）　30分
・listening：TOEICTESTリスニングTARGET600　30分
・English composition：英語のかけこみ寺1　30分
・increasing vocabulary：でる順パス単英検準１級 60分

Today's cycle training was "build-up" from 30km/h to 38km/h at cadence 90.
◆cycle training
・travel time（走行時間）30分(30km/hx10min,33km/hx10min,38kmx10min)
・distance（走行距離）17.05km
・speed（速度）：ＡＶＥ33.7km/ｈ　ＭＡＸ39.8km/ｈ
・target cadence：90

I usually go to the gym on Saturday ,but I went there today and there was
nobody by chance. So I had the place all to myself. I could train all I wanted !
By the way, new protein "ALPRON" I bought the day before yesterday was
a nice taste. It had an enough banana taste I like.
◆menu of workout:筋トレメニュー
・chest press（大胸筋）　100kg　9repx４set
・fly（大胸筋）100kg　 10repx3set　　　　
・shoulder press（肩・三角筋）　68kg 　12repx3set
・dip　20repx４set
・sit ups(腹筋）60rep(20前、20右、20左 ）x1set
・treadmill（持久力）　30分（.7.5分/km⇒4.6km/分ペース)

Before NOVA, I ate a Triple Cheeseburger ,"Tori-chi" as late lunch at Mcdonald's.


◆NOVA lesson