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

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

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

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

Sirocco 40 vs FC Sambita 40 - 2:3 (0:2, 2:0)
SUASL Soccer Game

FT 2:2 (0:2), won 2:3 on read more...

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

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

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

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

17 laps (1 slow; 16x FS)

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

Four Peaks Brewers 40 vs FC Sambita 40 - 4:2 (2:0)
SUASL Soccer Game (FINALS)

lost, me no goals

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

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

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

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

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

bike 20:00 lvl17solid 332cal
13 exercises all hands

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

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

bike 20:00 lvl17solid 335cal
13 exercises all hands

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

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

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

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

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

Utopia Run #29
pace 4:32/km
jumped into freezing cold pool after:)

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