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Fitness Diary

Thu, 2019-05-30 — Kettlebell workout.

Tue, 2019-05-21, 12° ☀️ — 10km run, 54:13, pace 5:25. Felt very easy.

Sun, 2019-05-19 — Athletic workout. 10min run, squat jumps and lunges. 3x: 12 TRX pulls, 10x2 single leg squats, 10 crunches with 16kg. 3x: 8x2, 6x2, 6x2 squat to overhead kettlebell press; 20, 12, 12 pushups; 50sec alternating kettlebell swings.

Tue, 2019-05-14, 12° ☀️ — Hill running. 3.5km easy run to the hill and 3.5km back. 3x: 1:40 at 80% running to the top, and then 0:18 100% running up steep stairs. Felt very much alive.

Sun, 2019-05-12 — Athletic workout. Warm up. Most of the exercises with a 16kg kettlebell. 3x: 12 squat to backward lunge, 10 TRX pulls, 12 crunches. 3x: 10 overhead pushes, 16 high jumps, 8 cross body cleans. Stretch

Sat, 2019-05-04 — Warm up, stretch 15 min. 3x: 40-32-27 pushups, 2x12 cleans, 2 min planks. 3x: 1 min Russian twist, 2x12 bent rows, 10 squat with backward lunge.

Wed, 01 May 2019, 18:15-19:05, 16° ⛅️ — Running workout. 10km in 50:15, felt very good.

Sat, 20 April 2019 — Around 40km bicycle ride with a heavy bicycle: bags, a tandem, kid’s mountain bicycle and the kid himself.

Fri, 19 April 2019 — Kettlebell workout.

Wed, 17 April 2019, 19:45-20:50, 16° ☀️ — Running workout. Did two rounds of fartlek: 6 times 20sec rest, 45sec max. 2km run for warm-up and cooldown.

Fri, 15 April 2019, 09:30-10:30, 12° 🌤 — Athletic workout. Did some TRX pulls, pull-ups, single-leg squats, dips.

Wed, 10 April 2019, 19:00-20:30, 8° 🌤 — Running workout. Did a 10k in 52min, and then another 2k on top because I got lost, was too far from home and didn’t want to get cold.

Sun, 07 April 2019 20:30-21:45, 18° 🌃 — Kettlebell workout. Warm-up 5 min, stretching. 6.5 rounds within 10 minutes: push-up, swing, overhead press, clean, squat. 2 rounds of 40/20 sec: snatch, swing to squat, goblet squat to lunge, cross-body clean, alt swings. Ladder of 7-1 to 1-7 of swings and burpees. Few things feel better than waking up after a good workout.

Wed, 03 April 2019, 19:15-20:15, 18° 🌤 — Running workout. Warm-up 15 min, stretches. 2 rounds: 6 times 150m uphill running. Cool down run 15 min.

Sun, 31 Mar 2019 10:00-11:00, 12° ☀️ — Athletic workout. Warm-up, stretches. 4 rounds: 12 TRX pulls, 50sec Russian twists, 12 squats to lunges with a kettlebell. 4 rounds: 7-7 kettlebell overhead press, 22 crunches with stretched legs in the air, 12 burpees.

Wed, 27 Mar 2019 18:30-19:30, 8° 🌃 — Running workout. Warm-up, stretches, 2 rounds of 40-20sec fartlek. 25 min run at 5:00/km. No injury.

Sun, 24 Mar 2019 18:30-19:20, 10° 🌃 — Kettlebell workout. Warm-up 5 min, stretching. 6 rounds within 12 minutes: push-up, swing, overhead press, clean, squat. 2 rounds of 40/20 sec: snatch, swing to squat, goblet squat to lunge, cross-body clean, alt swings. Ladder of 7-1 to 1-7 of swings and burpees. No injury.

Thu, 21 Mar 2019 18:20-19:20, 10° 🌃 — Athletic workout. Warm-up 12 min, stretching. 3 rounds: 10 slow TRX pulls, 45 sec fast step ups, 8-8 single arm kettlebell rows, 12 kettlebell swing-to-squats. 3 rounds: 8-8 cleans, 30 sec various planks, 10 squat to backward lunge with 16kg, 6-6 kettlebell overhead presses. Man gotta love his squats and the kettlebell. No injury.

Tue, 19 Mar 2019 19:20-20:10, 8° 🌃 — 10k run, 54:15. 1k warm-up, stretching and drills, 9k afterwards. Went slow this time. No injury or pain.

Sun, 17 Mar 2019 18:30-19:30, 7° 🌦 — Athletic workout. Warm-up 10 min, stretching. 3 rounds: 16 kettlebell deadlifts, 1 min various planks, 6-6 biceps curls, 16 high jumps. 3 rounds: 45 sec alternating single arm kettlebell swings, 10-10 single leg squats, 22 crunches with stretched legs in the air, 5-5 overhead kettlebell pushes. All good.

Tue, 12 Mar 2019 18:30-19:30, 10° 🌃 — Athletic workout. Warm-up 10 min, stretching. 4 rounds: 12 narrow TRX pulls, 10 spiderman pushups, 5 overhead kettlebell presses. 4 rounds: 10 goblet squat to lunge, 1 min of various planks, 10 bent down kettlebell rows each side. Ladder 7-1 to 1-7 burpees and kettlebell swings. All good.

Fri, 08 Mar 2019 11:30-12:20, 10° 🌃 — Kettlebell workout. Warm-up 5 min, stretching. 4.5 rounds within 10 minutes: push-up, swing, overhead press, clean, squat. 2 rounds of 40/20 sec: snatch, swing to squat, goblet squat to lunge, cross-body clean, alt swings. Ladder of 7-1 to 1-7 of swings and burpees. My 16kg kettlebell starts to feel not that unmanageable. No injury.

Tue, 05 Mar 2019 19:00-20:00, 8° 🌃 — Running workout. Warm-up 12 min, stretching. 2 rounds of fartlek: 6 times 50 sec jog and 50 run at 90%. 12 min cool down run. No injury.

Sat, 02 Mar 2019 14:30-15:20, 12° 🌃 — Athletic workout. Warm up: 25 squat jumps, 45 sec high knees running in-place, stretching, 20 squat jumps with rubber bands. 3 rounds: 10 TRX rows, 50 sec mountain-climber plank, 12 kettlebell swing to squat. 3 rounds: 16 cleans, 50 sec side plank, 20 alternating single leg lunges with a kettlebell. Last round 7-1, 6-2, 5-3, …, 1-7 burpees and kettlebell swings. No injury. 16kg kettlebell still feels awesome, but already very comfortable.

Tue, 27 Feb 2019 18:45-19:45, 10° 🌃 — 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: 8 pull-ups, 12 push-ups on a TRX, 10 leg lifts at the ladder, 50 sec of various planks. 2 rounds: 12 jumps over a high box, 8 dips. Run home 15 min. No injury.

Thu, 21 Feb 2019 19:30-20:15, all indoors — Athletic workout. Warm-up run 10 min of squat jumps, stretching in the pushup and squat positions, back stretching, squat jumps with a rubber band on arms (oh, the shouldres!). 3 rounds: TRX pulls 10-10-10, 10-10-10 16 kg kettlebell clean to squat, 40 sec russian twist with a 16 kg kettlebell. 3 rounds: 14-14-14 spiderman pushups, single leg squats with TRX support 20-20-20, 22-22-22 crunches with stretched legs. Obviously still loving the kettlebell, No injury.

Tue, 19 Feb 2019 18:30-19:30, 8° 🌃 — 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, 8° 🌃 — 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, 5° 🌃 — 10k run, 46:50. 1k warm-up, stretching and drills, 9k afterwards. No injury or pain.

Sun, 10 Feb 2019 17:30-18:20, 8° 🌨 — 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, 3° 🌃 — 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, 2° 🌃 — 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, 0° 🌨 — 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, 0° 🌃 — 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, -1° 🌃 — 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, -4° 🌃 — 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, -4° 🌃 — 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, 3° 🌧 — 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, 7° 🌧 — 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 — control eating next time.

Last edited on May 30, 2019