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

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

Utopia Run #28
pace 4:52/km

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

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

FC Sambita 40 vs Four Peaks Brewers 40 - 0:2 (0:1)
Soccer Game

lost, me no goals

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

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

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

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

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

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

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

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

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

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

9 long laps (2 slow, 7x FS)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Shockers at Dental Brothers
lost 6:10, no goals, burned a lot of chances

16 laps (2 slow; 7x BS/FS)
vitamin D swimming during the Sunday

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

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

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

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

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

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

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

22 laps (2 slow; 10x BS/FS)
evening swim

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

16 laps (1 slow; 15x FS)
lunch swim

FC Sambita 40 vs Sirocco 40 - 3:3 (1:3)
SUASL Soccer Game (regular season, round 3)

tie, me 1 read more...

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

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

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

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

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

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

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

Shockers at Strikers
win 11:10, me 9 goals

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

21 laps (1 slow; 10x BS/FS)
evening swimming

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

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

19 laps (1 slow; 9x BS/FS)
Saturday afternoon swimming

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

Invaders at Shockers
win 10:9, me 5 goals

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

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

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

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

Hike to Boynton Canyon & back

FC Sambita 40 vs Four Peaks Brewers 40 - 0:3 (0:1)
SUASL Soccer Game (regular season, round read more...

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

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

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

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

Hike to Thompson Peak

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

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

Shockers at ProjectX
win 9:7, me 6 goals

quick home planks pre-workout

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

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

Hike to Tom's Thumb
(Tom's Thumb to Bell Pass)

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

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

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

quick home planks pre-workout

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

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

19 laps (1 slow; 9x BS/FS)
evening Friday swim

FC Sirocco 40 vs FC Sambita 40 - 8:0 (4:0)
SUASL Soccer Game (regular season, round 5)

lost, no read more...

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

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

big home pre-workout including Tabata!

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

HOME WORKOUT

Total duration: 1:20 minutes

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

Camelback Mountain via Echo Canyon Trail

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

first time working out at this gym

after workout we did 6 laps swimming in the pool (2x read more...

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

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

EXTENDED WORKOUT

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

Piestewa Peak and Freedom Loop Trail

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

FOOTBALL WORKOUT

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

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

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