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Fitness Diary

Tue, 19 Feb 2019 18:30-19:30, 8Β° πŸŒƒ β€” Running workout. Warm-up 10 min. 3 rounds of 6 times running uphill for 15 seconds, with 3-4 minutes fast run in between the rounds. 15 min cool down run. No injury.

Sat, 16 Feb 2019 19:30-20:20, 8Β° πŸŒƒ β€” Kettlebell workout. Warm-up 5 min, stretching. 10 minutes of swings, push-ups, presses, cleans, squats, all with a kettlebell. 2 rounds of 40 sec exercise and 20 sec rest: lunges, cross-body cleans, alternating arm swings, all with a kettlebell. This was tough. I was so tired I felt almost sick. I hope no injury.

Tue, 12 Feb 2019 19:20-20:10, 5Β° πŸŒƒ β€” 10k run, 46:50. 1k warm-up, stretching and drills, 9k afterwards. No injury or pain.

Sun, 10 Feb 2019 17:30-18:20, 8Β° 🌨 β€” Athletic workout. Warm-up run 5 min, stretching in the pushup position, 3 rounds: 12 push-ups with legs on a fitness ball, 20 crunches with straight legs, 20 lunges with 25 kg on the shoulders. 3 rounds: 10 push-ups with 25 kg on the back, 50 sec front plank with lifting an arm and a leg, 20 jumps over a fitness ball. It was pouring rain outside, so I stayed inside. No injury.

Thu, 07 Feb 2019 19:00-20:15, 3Β° πŸŒƒ β€” Athletic workout. Warm-up run 12 min, stretching in the pushup position, 10 min drills on the athletic ladder with a rubber band. 3 rounds: TRX pulls 10-10-10, 50 sec side plank lifts, pull-ups 8-7-6. 2 rounds: single leg squats with TRX support 20-20, 10-10 leg lifts above dip bars, 12-12 slow push-ups on bars. Run home 15 min. No injury.

Tue, 05 Feb 2019 18:40-20:00, 2Β° πŸŒƒ β€” Running workout. Warm-up 15 min, stretching, 5 min drills. 2 rounds of fartlek, 6 slow-fast cycles, 40-40 seconds. 15 min cooldown in the end. No injury. I’m getting mentally tired of exersizing in the dark.

Sat, 02 Feb 2019 16:30-17:30, 0Β° 🌨 β€” Athletic workout. Warm-up run 5 min, stretching in the pushup position, 10 min drills with a rubber band. 3 rounds: 12 squats with 25 kg on the shoulders, 12 rows with a TRX, 50 sec front plank with lifting an arm and a leg. 3 rounds: 10 push-ups with 25 kg on the shoulders, 20 crunches with stretched legs in the air, 16 jumps over high box. 30 jumping jacks before every round. No injury.

Wed, 30 Jan 2019 19:20-20:25, 0Β° πŸŒƒ β€” Athletic workout. Warm-up run 15 min, stretching in the pushup position, 10 min drills on the athletic ladder with a rubber band. 3 rounds of slow pulls on a TRX with 12-10-8 reps, 10-8-8 slow dips, 16-16-16 jumps over a medium box. 2 rounds of 10-8 leg lifts to the pullup bar, core exercises using TRX, planks. Run home 15 min. My backpack broke on the way back home. No injury.

Tue, 29 Jan 2019 18:30-19:30, -1Β° πŸŒƒ β€” Running workout. Warm-up run 5 min, stretching, 5-10 min drills. 3 rounds: 6 times running uphill 100m plus 450m fast run flat. Cooldown 10 min run in the end. No injury.

Thu, 24 Jan 2019 18:45-19:45, -4Β° πŸŒƒ β€” Athletic workout. Warm-up run 12 min, stretching in the pushup position, 10 min drills on the athletic ladder with a rubber band. 2 rounds of very slow (5 sec up and 5 sec down) pulls on a TRX with 8 reps, 8 reps pistol squats each leg, 8 very slow dips. 2 rounds of 5 leg lifts to the pullup bar, 10 jumps over a high box, 10 leg lifts above the dip bars, 8 core exercises using TRX. Run home 15 min. I felt very tired after the workout. No injury.

Tue, 22 Jan 2019 19:00-20:00, -4Β° πŸŒƒ β€” 10k run, 49:36, 4:58/km, 175 bpm. 1k warm-up, stretching and drills, 9k afterwards. Went for the distance because I haven’t done 10k for several months. No injury or pain.

Thu, 17 Jan 2019 18:10-19:20, 3Β° 🌧 β€” Athletic workout. Warm-up run 15 min, stretching in the pushup position, 8 min drills on the athletic ladder with a rubber band. 3 rounds of 10 low pulls on a TRX, 15/15 single leg squats with a TRX, 10 dips on the bars. 2 rounds: 14 jumps over a high box, 45 sec plank with lifting an arm and a leg. 15 min cooldown run in the end. No injury.

Tue, 15 Jan 2019 18:00-19:00, 7Β° 🌧 β€” Running workout. Warm-up 10 min, stretching, 5 min drills. 2 rounds of fartlek, 8 slow-fast cycles, 30-60 30-55 30-50 30-45 30-40 30-35 30-30 30-25. 10 min cooldown in the end. No injury. Lots of abdominal pain in the beginning β€” control eating next time.