27 Jun 2012: Russians

Great track from a great artist – lyrically it’s very much a song of its era, but musically it’s timeless…


Time to bed (previous night): 21:00
Time got up (today): 03:15
Mood (1 to 5):
Morning 5
Lunch 5
Night 4


03:15 – 2 Jatz Crackers, glass of water
03:30 – Gym (see details below)
04:30 – 2 eggs scrambled, 2 slices toast. Orange juice
05:30 – Bus, meditate, nap
06:15 – Skinny long mac, muesli bar
09:30 – Morning walk, then morning tea
13:00 – Lunchtime walk, few nuts
15:00 – Bus, nap
16:00 – Slice toast
18:00 – Cheese, tuna and pasta bake
22:00 – Milk, bed


5 min warm-up bike – 2.6km

500m row – 1m 46s

20 pushups, 20 crunches, 20 squats

1000m row (100/100 intervals) – 4m 05s

15 pushups, 15 crunches, 15 squats

1000m row (100/100 intervals) – 3m 48s

10 pushups, 10 crunches, 10 squats



Increased  resistance on rower to about level 7 – was a sweaty workout with some good times for the rowing.

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