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Winter 2021 USA

53x Swim
24x Fitness
22x Football
20x Workout
5x Run
5x Hike
 
Total 129 workouts.

November 2021

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
15 Monday
16 Tuesday
Football

Shockers at Dental Brothers
lost 6:8, no goals, 3-4 passes
17 Wednesday
Swim

18 laps (2 slow; 9x BS/FS)
the first swim of the new season
18 Thursday
Run

Utopia Run #28
pace 4:52/km
19 Friday
Workout

warmup run
BEGIN: planks
2 series:
9x pull up
20x push up
20x leg raise
20x squats
9x chin read more...
20 Saturday
Swim

15 laps (1 slow; 7x BS/FS)
regeneration swimming after yesterday workout
21 Sunday
Football

Soccer Game
FC Sambita 40 - Four Peaks Brewers 40
lost 0:2 (0:1)
me no goals
22 Monday
Swim

18 laps (2 slow; 8x BS/FS)
trying to swim back and forth with little break
23 Tuesday
Football

Invaders FC at Shockers FC
lost 4:5, no goals, few goals passes
24 Wednesday
Swim

19 laps (3 slow; 8x BS/FS)
cold outside, warm water
planks after
25 Thursday
Workout

ONLY HANDS - ODKUROVAK NA RUKY (tm)
NO warmup run
basic planks + 30s/30s shoulder touches
5 read more...
26 Friday
27 Saturday
Swim

15 laps (2 slow; 13x FS)
planks after
28 Sunday
Workout

warmup run
BEGIN: planks
2 series:
10x pull up (7.5 max)
25x push up
25x squats
20x leg read more...
29 Monday
Swim

20 laps (2 slow; 9x BS/FS)
vitamin D swimming during the lunch break
30 Tuesday
Football

Dental Brothers FC at Shockers FC
lost 8:10, finally two goals (one in first half and another in read more...

December 2021

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Wednesday
Workout

warmup run
BEGIN: planks
2 series:
10x pull up (almost 8 max)
25x push up
25x squats
20x leg read more...
2 Thursday
Swim

20 laps (2 slow; 6x BS/FS/FS)
vitamin D swimming during the lunch break
3 Friday
Workout

ONLY HANDS - ODKUROVAK NA RUKY (tm) + drepy
warmup run
basic planks + 30s/30s shoulder touches
5 read more...
4 Saturday
Swim

16 laps (2 slow; 7x BS/FS/FS)
Saturday swimming
Closed early on 4 PM, because Scottsdale swim read more...
5 Sunday
Football, Swim

SUASL Soccer Game
Sirocco 40 - FC Sambita 40
FT 2:2 (0:2), won 2:3 on penalties
me no goals, read more...
6 Monday
7 Tuesday
Fitness

warmup bike 200cal lvl13/14 19:19
10 exercises all hands
(5 street workout, 5 machines)
8 Wednesday
Swim

16 laps (1 slow; 15x FS)
vitamin D swimming during the lunch break
9 Thursday
Fitness

bike 200cal lvl14/15 around 17 minutes
13 exercises all hands

STREET WORKOUT:
8x pull-up
25x read more...
10 Friday
Swim

17 laps (1 slow; 16x FS)
11 Saturday
Fitness

same workout as on 2021-12-09, but not bike
(soccer game tomorrow)
12 Sunday
Football

SUASL Soccer Game (FINALS)
Four Peaks Brewers 40 - FC Sambita 40
lost 4:2 (2:0)
me no goals
13 Monday
Swim

18 laps (2 slow; 16x FS)
vitamin D swimming during the lunch break
14 Tuesday
Fitness

bike 20:00 lvl16(solid) 301cal
13 exercises all hands
same workout like 2021-12-09
15 Wednesday
Swim

23 laps (3 slow; 10x BS/FS)
evening swim after work
super-cold outside
16 Thursday
Fitness

bike 20:00 lvl16/17 316cal
13 exercises all hands
same workout like 2021-12-09
17 Friday
Swim

17 laps (2 slow; 15x FS)
evening swimming, came on Audi without a front bumper:)
18 Saturday
19 Sunday
Fitness

bike 20:00 lvl17solid 332cal
13 exercises all hands
20 Monday
Swim

20 laps (2 slow; 18x FS)
evening swim after work
cold as usual outside
21 Tuesday
Football

Shockers FC at Project X
lost 6:9, me 4 goals and 3 times post (exactly 3 goals missing to tie the read more...
22 Wednesday
Fitness

bike 20:00 lvl17solid 335cal
13 exercises all hands
23 Thursday
Swim

8 long laps (2 slow, 6x FS)
first time tried longed distances with free-style
24 Friday
25 Saturday
Fitness

ANYTIME CHRISTMAS FUN TRAINING
no bike, just run to gym (and back)
classical hands workout with read more...
26 Sunday
27 Monday
Fitness

bike 20:00 lvl17/18 348cal
13 exercises all hands

STREET WORKOUT:
5x max pull-up
25x read more...
28 Tuesday
Swim

19 laps (3 slow, 8x BS/FS)
29 Wednesday
Run

Utopia Run #29
pace 4:32/km
jumped into freezing cold pool after:)
30 Thursday
31 Friday
Swim

24 laps (2 slow; 11x BS/FS)
the last swimming of this year

January 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Saturday
Workout

NEW YEAR WORKOUT
warmup run
all planks + 30s/30s shoulder touches
15x pull-up (max 9)
25x read more...
2 Sunday
Swim

9 long laps (2 slow, 7x FS)
3 Monday
Fitness

no bike, run to/from the gym
same workout like on 2021-12-27
saving legs, because of soccer read more...
4 Tuesday
Football, Football

Shockers FC at Invaders FC
lost 6:14, me 3 goals the last two into half-empty and empty net, read more...
5 Wednesday
Swim

15 laps (1 slow; 7x BS/FS)
vitamin D swimming during the lunch break
6 Thursday
Fitness

no bike, run to/from the gym
same workout like on 2021-12-27
change: 15x 50lbs biceps curl (one read more...
7 Friday
Swim

15 laps (1 slow; 14x FS)
evening swimming, alone in the pool
8 Saturday
Fitness

bike 20:00 lvl17/18 [6:00/14:00] 358cal
(no headphones)
9 Sunday
Swim

15 laps (1 slow; 14x FS)
vitamin D swimming during the Sunday
10 Monday
Fitness

no bike, run to/from the gym
same workout like on 2022-01-06
added more leg workouts in read more...
11 Tuesday
Football

Project X at Shockers FC
lost 6:14, me 3 nice goals
official result: won 5:0 (forfeit)
12 Wednesday
Swim

18 laps (1 slow; 17x FS)
evening swimming, but pool full
13 Thursday
Fitness

no bike, run to/from the gym
same workout like on 2022-01-06
added more leg workouts in read more...
14 Friday
Swim

22 laps (2 slow; 10x BS/FS)
evening swimming
15 Saturday
Fitness

bike 20:00 lvl17/18 [3:00/17:00] 362cal
(with headphones)
Just 4 calories better than the last read more...
16 Sunday
Swim

16 laps (1 slow; 15x FS)
vitamin D swimming during the Sunday
17 Monday
Workout

ALL VEST TRAINING
warmup run
BEGIN: planks
2 series:
7.5x pull up
20x push up
20x leg read more...
18 Tuesday
Football

Shockers at Dental Brothers
lost 6:10, no goals, burned a lot of chances
19 Wednesday
20 Thursday
Swim

16 laps (2 slow; 7x BS/FS)
vitamin D swimming during the Sunday
21 Friday
22 Saturday
23 Sunday
24 Monday
Swim

18 laps (2 slow; 8x BS/FS)
first swim after sore throat and strep illness
25 Tuesday
Football

Shockers at Dental Brothers
lost 6:10 (official result 0:5 forfeit)
26 Wednesday
Fitness

no bike, run to/from the gym
same workout like on 2022-01-06
back in the Anytime after week off
27 Thursday
Swim

19 laps (1 slow; 18x FS)
evening swimming after work@home
28 Friday
Workout

ALL VEST TRAINING #2
everything like on 2021‑11‑28, including max numbers and hang read more...
29 Saturday
30 Sunday
Workout

custom training on the football field in Calexico
- 3x pull-ups
- 3x push-ups
- 3x squats
- read more...
31 Monday

February 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Tuesday
Fitness

bike 20:00 lvl17/18 [7:00/13:00] 358cal
+ planks
+ 10 hands exercises
2 Wednesday
Swim

22 laps (2 slow; 10x BS/FS)
evening swim
3 Thursday
4 Friday
Workout

training similar to one on 2021‑11‑28 and 2022‑01‑28, but no vest
shot video with 9.5 read more...
5 Saturday
Swim

16 laps (1 slow; 15x FS)
lunch swim
6 Sunday
Football, Swim

SUASL Soccer Game (regular season, round 3)
FC Sambita 40 - Sirocco 40
tie 3:3 (1:3)
me 1 goal, read more...
7 Monday
Fitness

no bike, no run to gym, 100cal warmup
12 exercises hands workout, trying level up weights with read more...
8 Tuesday
Football

Shockers at Dental Brothers
lost 11:15, me 7 goals
9 Wednesday
Swim

18 laps (2 slow; 16x FS)
evening swim
10 Thursday
Fitness

no bike, run to the gym
10 exercises hands workout, unfinished
but ab injury on the first workout
11 Friday
Swim

18 laps (1 slow; 17x FS)
evening swim after work
12 Saturday
Run

Utopia Run #30
pace 4:35/km (Strava reported 4:20/km)
went into cold pool 3-times after
13 Sunday
Swim

19 laps (1 slow; 9x BS/FS)
Vitamin D swimming
14 Monday
Football

Shockers at Strikers
win 11:10, me 9 goals

20 min Anytime Fitness pre-workout (c) by Ciro
15 Tuesday
Swim

21 laps (1 slow; 10x BS/FS)
evening swimming
16 Wednesday
17 Thursday
Swim

17 laps (2 slow; 15x FS)
evening swim
18 Friday
Fitness

bike 20:00 lvl17/18 [5:00/15:00] 358cal (see photo)
+ planks
+ 4 hands exercises
19 Saturday
Swim

19 laps (1 slow; 9x BS/FS)
Saturday afternoon swimming
20 Sunday
21 Monday
Fitness

no bike, slow run to the gym + 100cal run warmup
around 20 various exercises, hands+legs
22 Tuesday
Football

Invaders at Shockers
win 10:9, me 5 goals

30 min Anytime Fitness pre-workout (c) by Ciro
23 Wednesday
Swim

16 laps (2 slow; 7x BS/FS)
lunch swimming, but no Vitamin D, because of heavy rain
24 Thursday
Fitness

no bike + 200cal run warmup
around 20 various exercises, hands+legs
some variations
25 Friday
Swim

14 laps (2 slow; 6x BS/FS)
lunch swimming with Vitamin D
26 Saturday
Hike

Hike to Boynton Canyon & back
27 Sunday
Football, Swim

SUASL Soccer Game (regular season, round 5)
FC Sambita 40 - Four Peaks Brewers 40
lost 0:3 (0:1), read more...
28 Monday
Fitness

no bike + 400cal bike (low level)
45 minutes exercises
(lower abdominal injury happened to me)

March 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Tuesday
Swim

12 laps (2 slow; 5x BS/FS)
lunch swimming with Vitamin D
2 Wednesday
3 Thursday
Workout

warmup run + planks (me all with vest)
24 exercises workout
4 Friday
Swim

20 laps (2 slow; 9x BS/FS)
evening swimming
5 Saturday
Hike

Hike to Thompson Peak
6 Sunday
Swim

13 laps (1 slow; 12x FS)
swimming with Vitamin D
7 Monday
Workout

warmup run + planks (me all with vest)
22 exercises workout (1:15h)
8 Tuesday
Football

Shockers at ProjectX
win 9:7, me 6 goals

quick home planks pre-workout
9 Wednesday
10 Thursday
Workout

warmup run + planks (me all with vest)
20 exercises workout (1:15h)
11 Friday
Swim

16 laps (1 slow; 15x FS)
vitamin D swimming during the lunchtime
12 Saturday
Hike

Hike to Tom's Thumb
(Tom's Thumb to Bell Pass)
13 Sunday
Swim

20 laps (2 slow; 9x BS/FS)
swimming with Vitamin D
14 Monday
Workout

warmup run + planks (me all with vest + ankle weights)
several exercises workout
15 Tuesday
Football

Shockers at Dental Brothers
lost 13:14, me 2 goals

quick home planks pre-workout
16 Wednesday
Swim

17 laps (3 slow; 8x BS/FS)
swimming with Vitamin D
17 Thursday
Workout

warmup run + planks (me all with vest + ankle weights)
several exercises workout
18 Friday
Swim

19 laps (1 slow; 9x BS/FS)
evening Friday swim
19 Saturday
20 Sunday
Football, Workout

SUASL Soccer Game (regular season, round 5)
FC Sirocco 40 - FC Sambita 40
lost 0:8 (0:4), read more...
21 Monday
Workout

warmup run + planks (me all with vest + ankle weights)
EXTENDED WORKOUT
22 Tuesday
Football

Shockers at Invaders FC
lost 6:9, me 1 goal

big home pre-workout including Tabata!
23 Wednesday
Swim

14 laps (1 slow; 13x FS)
swimming with Vitamin D
24 Thursday
Workout

HOME WORKOUT

Total duration: 1:20 minutes
25 Friday
Swim

20 laps (2 slow; 9x BS/FS)
evening Friday swim
26 Saturday
Hike

Camelback Mountain via Echo Canyon Trail
27 Sunday
Swim

16 laps (1 slow; 15x FS)
swimming with Vitamin D
28 Monday
Fitness

planks 1:40
max wide pull-ups (8.5x)
30x squats
30x push-ups
2 min wall-sit
max wide chin-ups read more...
29 Tuesday
Run

Utopia Run #31
pace 4:12/km (yes, this is real!)
went into the cold pool after
30 Wednesday
Swim

16 laps (2 slow; 7x BS/FS)
swimming with Vitamin D
31 Thursday
Workout

EXTENDED WORKOUT

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

April 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Friday
2 Saturday
Hike

Piestewa Peak and Freedom Loop Trail
3 Sunday
Swim

17 laps (1 slow; 8x BS/FS)
swimming with Vitamin D
4 Monday
Workout

FOOTBALL WORKOUT

The same workout as on 2022-03-31, but there were 40 minutes of football read more...
5 Tuesday
Football, Run

Shockers at Dental Brothers
lost 0:5 (forfeit),
Slow Run after the Football Game
went into read more...
6 Wednesday
Swim

14 laps (2 slow; 6x BS/FS)
lunch swimming with a lot of tan and Vitamin D
7 Thursday