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Jombik.sk

Tréning

Zima 2021 USA

Začiatok sezóny: 15. november 2021
Koniec sezóny: 7. apríl 2022

Celkom 129 tréningov za 142 dní.

53x Plávanie
24x Posilňovňa
22x Futbal
20x Cvičenie
5x Beh
5x Turistika
Sumár sezón Predchádzajúca sezóna Nasledujúca sezóna Celý tréningový kalendár

November 2021

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
15 Pondelok
16 Utorok
Futbal
Shockers at Dental Brothers
lost 6:8, no goals, 3-4 passes
17 Streda
Plávanie
18 laps (2 slow; 9x BS/FS)
the first swim of the new season
18 Štvrtok
Beh
Utopia Run #28
pace 4:52/km
19 Piatok
Cvičenie
warmup run
BEGIN: planks
2 series:
9x pull up
20x push up
20x leg raise
20x squats
9x chin čítať viac...
20 Sobota
Plávanie
15 laps (1 slow; 7x BS/FS)
regeneration swimming after yesterday workout
21 Nedeľa
Futbal
FC Sambita 40 vs Four Peaks Brewers 40 - 0:2 (0:1)
Soccer Game

lost, me no goals
22 Pondelok
Plávanie
18 laps (2 slow; 8x BS/FS)
trying to swim back and forth with little break
23 Utorok
Futbal
Invaders FC at Shockers FC
lost 4:5, no goals, few goals passes
24 Streda
Plávanie
19 laps (3 slow; 8x BS/FS)
cold outside, warm water
planks after
25 Štvrtok
Cvičenie
ONLY HANDS - ODKUROVAK NA RUKY (tm)
NO warmup run
basic planks + 30s/30s shoulder touches
5 čítať viac...
26 Piatok
27 Sobota
Plávanie
15 laps (2 slow; 13x FS)
planks after
28 Nedeľa
Cvičenie
warmup run
BEGIN: planks
2 series:
10x pull up (7.5 max)
25x push up
25x squats
20x leg čítať viac...
29 Pondelok
Plávanie
20 laps (2 slow; 9x BS/FS)
vitamin D swimming during the lunch break
30 Utorok
Futbal
Dental Brothers FC at Shockers FC
lost 8:10, finally two goals (one in first half and another in čítať viac...

December 2021

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
1 Streda
Cvičenie
warmup run
BEGIN: planks
2 series:
10x pull up (almost 8 max)
25x push up
25x squats
20x leg čítať viac...
2 Štvrtok
Plávanie
20 laps (2 slow; 6x BS/FS/FS)
vitamin D swimming during the lunch break
3 Piatok
Cvičenie
ONLY HANDS - ODKUROVAK NA RUKY (tm) + drepy
warmup run
basic planks + 30s/30s shoulder touches
5 čítať viac...
4 Sobota
Plávanie
16 laps (2 slow; 7x BS/FS/FS)
Saturday swimming
Closed early on 4 PM, because Scottsdale swim čítať viac...
5 Nedeľa
Futbal, Plávanie
Sirocco 40 vs FC Sambita 40 - 2:3 (0:2, 2:0)
SUASL Soccer Game

FT 2:2 (0:2), won 2:3 on čítať viac...
6 Pondelok
7 Utorok
Posilňovňa
warmup bike 200cal lvl13/14 19:19
10 exercises all hands
(5 street workout, 5 machines)
8 Streda
Plávanie
16 laps (1 slow; 15x FS)
vitamin D swimming during the lunch break
9 Štvrtok
Posilňovňa
bike 200cal lvl14/15 around 17 minutes
13 exercises all hands

STREET WORKOUT:
8x pull-up
25x čítať viac...
10 Piatok
Plávanie
17 laps (1 slow; 16x FS)
11 Sobota
Posilňovňa
same workout as on 2021-12-09, but not bike
(soccer game tomorrow)
12 Nedeľa
Futbal
Four Peaks Brewers 40 vs FC Sambita 40 - 4:2 (2:0)
SUASL Soccer Game (FINALS)

lost, me no goals
13 Pondelok
Plávanie
18 laps (2 slow; 16x FS)
vitamin D swimming during the lunch break
14 Utorok
Posilňovňa
bike 20:00 lvl16(solid) 301cal
13 exercises all hands
same workout like 2021-12-09
15 Streda
Plávanie
23 laps (3 slow; 10x BS/FS)
evening swim after work
super-cold outside
16 Štvrtok
Posilňovňa
bike 20:00 lvl16/17 316cal
13 exercises all hands
same workout like 2021-12-09
17 Piatok
Plávanie
17 laps (2 slow; 15x FS)
evening swimming, came on Audi without a front bumper:)
18 Sobota
19 Nedeľa
Posilňovňa
bike 20:00 lvl17solid 332cal
13 exercises all hands
20 Pondelok
Plávanie
20 laps (2 slow; 18x FS)
evening swim after work
cold as usual outside
21 Utorok
Futbal
Shockers FC at Project X
lost 6:9, me 4 goals and 3 times post (exactly 3 goals missing to tie the čítať viac...
22 Streda
Posilňovňa
bike 20:00 lvl17solid 335cal
13 exercises all hands
23 Štvrtok
Plávanie
8 long laps (2 slow, 6x FS)
first time tried longed distances with free-style
24 Piatok
25 Sobota
Posilňovňa
ANYTIME CHRISTMAS FUN TRAINING
no bike, just run to gym (and back)
classical hands workout with čítať viac...
26 Nedeľa
27 Pondelok
Posilňovňa
bike 20:00 lvl17/18 348cal
13 exercises all hands

STREET WORKOUT:
5x max pull-up
25x čítať viac...
28 Utorok
Plávanie
19 laps (3 slow, 8x BS/FS)
29 Streda
Beh
Utopia Run #29
pace 4:32/km
jumped into freezing cold pool after:)
30 Štvrtok
31 Piatok
Plávanie
24 laps (2 slow; 11x BS/FS)
the last swimming of this year

Január 2022

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
1 Sobota
Cvičenie
NEW YEAR WORKOUT
warmup run
all planks + 30s/30s shoulder touches
15x pull-up (max 9)
25x čítať viac...
2 Nedeľa
Plávanie
9 long laps (2 slow, 7x FS)
3 Pondelok
Posilňovňa
no bike, run to/from the gym
same workout like on 2021-12-27
saving legs, because of soccer čítať viac...
4 Utorok
Futbal, Futbal
Shockers FC at Invaders FC
lost 6:14, me 3 goals the last two into half-empty and empty net, čítať viac...
5 Streda
Plávanie
15 laps (1 slow; 7x BS/FS)
vitamin D swimming during the lunch break
6 Štvrtok
Posilňovňa
no bike, run to/from the gym
same workout like on 2021-12-27
change: 15x 50lbs biceps curl (one čítať viac...
7 Piatok
Plávanie
15 laps (1 slow; 14x FS)
evening swimming, alone in the pool
8 Sobota
Posilňovňa
bike 20:00 lvl17/18 [6:00/14:00] 358cal
(no headphones)
9 Nedeľa
Plávanie
15 laps (1 slow; 14x FS)
vitamin D swimming during the Sunday
10 Pondelok
Posilňovňa
no bike, run to/from the gym
same workout like on 2022-01-06
added more leg workouts in čítať viac...
11 Utorok
Futbal
Project X at Shockers FC
lost 6:14, me 3 nice goals
official result: won 5:0 (forfeit)
12 Streda
Plávanie
18 laps (1 slow; 17x FS)
evening swimming, but pool full
13 Štvrtok
Posilňovňa
no bike, run to/from the gym
same workout like on 2022-01-06
added more leg workouts in čítať viac...
14 Piatok
Plávanie
22 laps (2 slow; 10x BS/FS)
evening swimming
15 Sobota
Posilňovňa
bike 20:00 lvl17/18 [3:00/17:00] 362cal
(with headphones)
Just 4 calories better than the last čítať viac...
16 Nedeľa
Plávanie
16 laps (1 slow; 15x FS)
vitamin D swimming during the Sunday
17 Pondelok
Cvičenie
ALL VEST TRAINING
warmup run
BEGIN: planks
2 series:
7.5x pull up
20x push up
20x leg čítať viac...
18 Utorok
Futbal
Shockers at Dental Brothers
lost 6:10, no goals, burned a lot of chances
19 Streda
20 Štvrtok
Plávanie
16 laps (2 slow; 7x BS/FS)
vitamin D swimming during the Sunday
21 Piatok
22 Sobota
23 Nedeľa
24 Pondelok
Plávanie
18 laps (2 slow; 8x BS/FS)
first swim after sore throat and strep illness
25 Utorok
Futbal
Shockers at Dental Brothers
lost 6:10 (official result 0:5 forfeit)
26 Streda
Posilňovňa
no bike, run to/from the gym
same workout like on 2022-01-06
back in the Anytime after week off
27 Štvrtok
Plávanie
19 laps (1 slow; 18x FS)
evening swimming after work@home
28 Piatok
Cvičenie
ALL VEST TRAINING #2
everything like on 2021‑11‑28, including max numbers and hang čítať viac...
29 Sobota
30 Nedeľa
Cvičenie
custom training on the football field in Calexico
- 3x pull-ups
- 3x push-ups
- 3x squats
- čítať viac...
31 Pondelok

Február 2022

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
1 Utorok
Posilňovňa
bike 20:00 lvl17/18 [7:00/13:00] 358cal
+ planks
+ 10 hands exercises
2 Streda
Plávanie
22 laps (2 slow; 10x BS/FS)
evening swim
3 Štvrtok
4 Piatok
Cvičenie
training similar to one on 2021‑11‑28 and 2022‑01‑28, but no vest
shot video with 9.5 čítať viac...
5 Sobota
Plávanie
16 laps (1 slow; 15x FS)
lunch swim
6 Nedeľa
Futbal, Plávanie
FC Sambita 40 vs Sirocco 40 - 3:3 (1:3)
SUASL Soccer Game (regular season, round 3)

tie, me 1 čítať viac...
7 Pondelok
Posilňovňa
no bike, no run to gym, 100cal warmup
12 exercises hands workout, trying level up weights with čítať viac...
8 Utorok
Futbal
Shockers at Dental Brothers
lost 11:15, me 7 goals
9 Streda
Plávanie
18 laps (2 slow; 16x FS)
evening swim
10 Štvrtok
Posilňovňa
no bike, run to the gym
10 exercises hands workout, unfinished
but ab injury on the first workout
11 Piatok
Plávanie
18 laps (1 slow; 17x FS)
evening swim after work
12 Sobota
Beh
Utopia Run #30
pace 4:35/km (Strava reported 4:20/km)
went into cold pool 3-times after
13 Nedeľa
Plávanie
19 laps (1 slow; 9x BS/FS)
Vitamin D swimming
14 Pondelok
Futbal
Shockers at Strikers
win 11:10, me 9 goals

20 min Anytime Fitness pre-workout (c) by Ciro
15 Utorok
Plávanie
21 laps (1 slow; 10x BS/FS)
evening swimming
16 Streda
17 Štvrtok
Plávanie
17 laps (2 slow; 15x FS)
evening swim
18 Piatok
Posilňovňa
bike 20:00 lvl17/18 [5:00/15:00] 358cal (see photo)
+ planks
+ 4 hands exercises
19 Sobota
Plávanie
19 laps (1 slow; 9x BS/FS)
Saturday afternoon swimming
20 Nedeľa
21 Pondelok
Posilňovňa
no bike, slow run to the gym + 100cal run warmup
around 20 various exercises, hands+legs
22 Utorok
Futbal
Invaders at Shockers
win 10:9, me 5 goals

30 min Anytime Fitness pre-workout (c) by Ciro
23 Streda
Plávanie
16 laps (2 slow; 7x BS/FS)
lunch swimming, but no Vitamin D, because of heavy rain
24 Štvrtok
Posilňovňa
no bike + 200cal run warmup
around 20 various exercises, hands+legs
some variations
25 Piatok
Plávanie
14 laps (2 slow; 6x BS/FS)
lunch swimming with Vitamin D
26 Sobota
Turistika
Hike to Boynton Canyon & back
27 Nedeľa
Futbal, Plávanie
FC Sambita 40 vs Four Peaks Brewers 40 - 0:3 (0:1)
SUASL Soccer Game (regular season, round čítať viac...
28 Pondelok
Posilňovňa
no bike + 400cal bike (low level)
45 minutes exercises
(lower abdominal injury happened to me)

Marec 2022

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
1 Utorok
Plávanie
12 laps (2 slow; 5x BS/FS)
lunch swimming with Vitamin D
2 Streda
3 Štvrtok
Cvičenie
warmup run + planks (me all with vest)
24 exercises workout
4 Piatok
Plávanie
20 laps (2 slow; 9x BS/FS)
evening swimming
5 Sobota
Turistika
Hike to Thompson Peak
6 Nedeľa
Plávanie
13 laps (1 slow; 12x FS)
swimming with Vitamin D
7 Pondelok
Cvičenie
warmup run + planks (me all with vest)
22 exercises workout (1:15h)
8 Utorok
Futbal
Shockers at ProjectX
win 9:7, me 6 goals

quick home planks pre-workout
9 Streda
10 Štvrtok
Cvičenie
warmup run + planks (me all with vest)
20 exercises workout (1:15h)
11 Piatok
Plávanie
16 laps (1 slow; 15x FS)
vitamin D swimming during the lunchtime
12 Sobota
Turistika
Hike to Tom's Thumb
(Tom's Thumb to Bell Pass)
13 Nedeľa
Plávanie
20 laps (2 slow; 9x BS/FS)
swimming with Vitamin D
14 Pondelok
Cvičenie
warmup run + planks (me all with vest + ankle weights)
several exercises workout
15 Utorok
Futbal
Shockers at Dental Brothers
lost 13:14, me 2 goals

quick home planks pre-workout
16 Streda
Plávanie
17 laps (3 slow; 8x BS/FS)
swimming with Vitamin D
17 Štvrtok
Cvičenie
warmup run + planks (me all with vest + ankle weights)
several exercises workout
18 Piatok
Plávanie
19 laps (1 slow; 9x BS/FS)
evening Friday swim
19 Sobota
20 Nedeľa
Futbal, Cvičenie
FC Sirocco 40 vs FC Sambita 40 - 8:0 (4:0)
SUASL Soccer Game (regular season, round 5)

lost, no čítať viac...
21 Pondelok
Cvičenie
warmup run + planks (me all with vest + ankle weights)
EXTENDED WORKOUT
22 Utorok
Futbal
Shockers at Invaders FC
lost 6:9, me 1 goal

big home pre-workout including Tabata!
23 Streda
Plávanie
14 laps (1 slow; 13x FS)
swimming with Vitamin D
24 Štvrtok
Cvičenie
HOME WORKOUT

Total duration: 1:20 minutes
25 Piatok
Plávanie
20 laps (2 slow; 9x BS/FS)
evening Friday swim
26 Sobota
Turistika
Camelback Mountain via Echo Canyon Trail
27 Nedeľa
Plávanie
16 laps (1 slow; 15x FS)
swimming with Vitamin D
28 Pondelok
Posilňovňa
first time working out at this gym

after workout we did 6 laps swimming in the pool (2x čítať viac...
29 Utorok
Beh
Utopia Run #31
pace 4:12/km (yes, this is real!)
went into the cold pool after
30 Streda
Plávanie
16 laps (2 slow; 7x BS/FS)
swimming with Vitamin D
31 Štvrtok
Cvičenie
EXTENDED WORKOUT

warmup run + planks (me all with vest + ankle weights)
planks 1:40 / 40s / 40s čítať viac...

Apríl 2022

Pondelok
Utorok
Streda
Štvrtok
Piatok
Sobota
Nedeľa
1 Piatok
2 Sobota
Turistika
Piestewa Peak and Freedom Loop Trail
3 Nedeľa
Plávanie
17 laps (1 slow; 8x BS/FS)
swimming with Vitamin D
4 Pondelok
Cvičenie
FOOTBALL WORKOUT

The same workout as on 2022-03-31, but there were 40 minutes of football čítať viac...
5 Utorok
Futbal, Beh
Shockers at Dental Brothers
lost 0:5 (forfeit),
Slow Run after the Football Game
went into čítať viac...
6 Streda
Plávanie
14 laps (2 slow; 6x BS/FS)
lunch swimming with a lot of tan and Vitamin D
7 Štvrtok