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Winter 2022 USA

35x Swim
23x Workout
22x Football
11x Fitness
4x Run
1x Hike
 
Total 96 workouts.

October 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
20 Thursday
21 Friday
Swim

18 laps (4 slow; 7x BS/FS)

lunch Vitamin D swimming
22 Saturday
Football, Football

Club A-1 Over 40s - FC Sambita 2:0 (2:0)
Harvest Cup 2022 - group stage - field 5

Erick picked read more...
23 Sunday
Football

FC Sambita - Phoenix FC 2:1 (2:0)
Harvest Cup 2022 - quarterfinals - field 5

In the morning I read more...
24 Monday
Football

FC Sambita - Lokomotiva 1:5 (0:3)
Harvest Cup 2022 - semifinals - field 5

The game was on read more...
25 Tuesday
Swim

17 laps (3 slow; 7x BS/FS)

lunch Vitamin D swimming
26 Wednesday
Workout

Initial Home Workout

- based on 2022-03-24
- duration around 1 hr
- barbells used: 4x 7.5lbs read more...
27 Thursday
Swim

18 laps (4 slow; 7x BS/FS)

lunch Vitamin D swimming
28 Friday
Workout

Phoenix Home Workout

My blisters are still bad, so I decided to repeat the home workout
29 Saturday
Swim

20 laps (4 slow; 16x FS)

only free-style today, yeah!
30 Sunday
Football

Korona Eagles 40 vs D-1 FC 40 - 0:7 (0:2)
SUASL Soccer Game (regular season, round 6)

victory, read more...
31 Monday
Workout

HANDS DESTROYER WORKOUT

based on 2021‑04‑22 workout

first time in Desert Horizon park read more...

November 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Tuesday
Swim

18 laps (2 slow; 16xFS)

lunch Vitamin D swimming
2 Wednesday
Workout

First HIIT Workout

I was super busy the whole day, so I did at least this quick HIIT instead of read more...
3 Thursday
Swim

18 laps (2 slow; 16x FS)

Horrible weather, rainy and foggy, but water was warm :)
4 Friday
Workout

SEASON INITIAL WORKOUT

based on the 2021‑11‑19 workout

went in the middle of day, got a read more...
5 Saturday
Swim

20 laps (2 slow; 18x FS)

Vitamin D swimming before the brunch
6 Sunday
Football

Four Peaks Brewers 40 vs D-1 FC 40 - 2:2 (0:0)
SUASL Soccer Game (regular season, round 7)

tie read more...
7 Monday
Workout

HANDS DESTROYER REPEATED

the same workout as on 2022-10-31

I wanted to wear the vest, but I read more...
8 Tuesday
Swim

17 laps (2 slow; 16x FS)

Fast swimming with Vitamin D
9 Wednesday
Workout

Second HIIT Workout

I was supposed to go play a pickup-friendly soccer game with Aki, but it was read more...
10 Thursday
Swim

18 laps (1 slow; 17x FS)

Swimming with Vitamin D
11 Friday
Workout

home training
4x planks (2:00, 1:30, 1:30, 1:30)
4x push-up (25, 25, 25, 25)
200x rope
2x2x read more...
12 Saturday
Run

Pass Mountain 5K Race
(5.9 kilometres trail run)

They had more races: 5K, 10K, 25K, 50K, and 50 read more...
13 Sunday
Swim

21 laps (2 slow; 19xFS)

Vitamin D swimming
14 Monday
Workout

NO SOCCER TRAINING

I still have some leftovers from my hands and feet blisters, so I decided to read more...
15 Tuesday
Swim

19 laps (4 slow; 15xFS)

Vitamin D swimming
16 Wednesday
Football

first pickup game with Aki

Aki was late, but I met his friend in the parking lot and he brought read more...
17 Thursday
Swim

17 laps (2 slow; 15x FS)

Swimming with Vitamin D
18 Friday
Workout

simplified training before Spartan Race

I thought this would be easy & quick training, but it read more...
19 Saturday
Swim

18 laps (2 slow; 4x BS, 12x FS)

bought new season ticket
20 Sunday
Run

Spartan Race Arizona "Super 10K"
my third Spartan race

Time: 1:26:14
Percentile: 11 read more...
21 Monday
Swim

15 laps (2 slow; 13x FS)

Swimming with Vitamin D
22 Tuesday
Football

Shockers at AIB Agency
won 5:2, me 2 goals

These days I go sleep very early, so the 9:35 pm read more...
23 Wednesday
Workout

after Spartan training + testing new cleats (see photo)

Repeating training from read more...
24 Thursday
25 Friday
26 Saturday
27 Sunday
Swim

17 laps (2 slow; 5xFS/FS/BS)

Vitamin D swimming
28 Monday
29 Tuesday
Workout

after Covid recovery training

all with vest
with an extra football workouts (passing, juggling, read more...
30 Wednesday

December 2022

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Thursday
Swim

18 laps (2 slow; 16x FS)

Swimming with Vitamin D
2 Friday
Fitness

Public Gym Training

based on the 2022-03-28 workout

We checked the pool after the workout, read more...
3 Saturday
Swim

19 laps (1 slow; 3x 5FS+1slow)

horrible weather, but great swimming!
4 Sunday
Run

Run to the Thompson Peak

Elapsed Time: 59:51
5 Monday
Workout

strength training with vest

All with the 3.5kg vest. Trying to save my legs after yesterday's read more...
6 Tuesday
Swim

20 laps (2 slow; 18x FS)
7 Wednesday
Football

second pickup game with Aki

I came late (7 PM) because I got stuck in the work. I had dark long read more...
8 Thursday
Workout

strength training without a vest

NEW:
- planks 2:10
- real-monkey in both directions
9 Friday
10 Saturday
Swim

18 laps (3 slow; 5xFS/FS/BS)
11 Sunday
Football

D-1 FC 40 - Sirroco 40 3:4 (3:1)
SUASL Soccer Game (regular season, round 9)

lost, me no read more...
12 Monday
Workout

December Phoenix Home Workout

Rainy and cold outside and on top of that I was quite tired from read more...
13 Tuesday
Swim

20 laps (3 slow; 17x FS)
14 Wednesday
Football

third pickup game without Aki

It was freezing cold outside, but I went to play because I needed read more...
15 Thursday
Fitness

Public Gym Training alone

repeating workout from 2022-12-02
16 Friday
Swim

19 laps (4 slow; 15x FS)

evening swimming
17 Saturday
18 Sunday
Football

Four Peaks Brewers 40 - D-1 FC 40 7:3 (3:2)
SUASL Soccer Game (play-offs, semifinals)

lost, me read more...
19 Monday
Fitness

Public Gym Training with improvements

based on the 2022-12-02 workout, a lot of read more...
20 Tuesday
Swim

15 laps (1 slow; 14xFS)

evening swimming
21 Wednesday
Workout

First sprint training (with vest)

I went to play football with Aki's group like the last week read more...
22 Thursday
Swim

9 long laps (3 slow; 6x FS)

evening swimming, cold outside, no one there
23 Friday
Workout

Third HIIT Workout

at house
24 Saturday
Football

Christmas Eve Soccer

Dom invited me to the friendly pickup football game with an early morning read more...
25 Sunday
26 Monday
Fitness

First Anytime Training in the Winter 2022 season

got a new (free) subscription today
27 Tuesday
Swim

9 long laps (3 slow; 6x FS)

evening swimming
28 Wednesday
Fitness

bike 20:00 lvl17solid 348cal

based on 2021-12-22
29 Thursday
Workout

Fourth HIIT Workout

at house
30 Friday
31 Saturday

January 2023

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Sunday
Workout

New Year workout on the Muscle Beach

run from the parking lot
custom workout (various exercises read more...
2 Monday
3 Tuesday
Football

Shockers at Football is Life
won 8:4, me 3 goals

I asked Jimmy if I should come and he made it read more...
4 Wednesday
Swim

20 laps (4 slow; 16x FS)

evening swimming
5 Thursday
Football

Pickup game in the Scottsdale Sports Complex
victory 5:1, me 3 goals

Charlie called me to play read more...
6 Friday
Fitness

Only Hands in the Anytime Fitness

My legs were a bit sore after yesterday's hard soccer game, so read more...
7 Saturday
Swim

17 laps (1 slow; 16x FS)

afternoon swimming with sunset

felt tired, but still pushed hard
8 Sunday
Run

Utopia Run #32
pace 4:08/km (record!)
went into the cold pool after
9 Monday
Fitness

Anytime Training 5x3 series

late evening strength training
10 Tuesday
Football

Shockers at Bafana
lost 5:10, me 3 goals

No pre-workout. Maybe that's the reason why I strained read more...
11 Wednesday
Swim

15 laps (3 slow; 12x FS)

evening swimming

Cactus Park is on maintenance
12 Thursday
13 Friday
Fitness

Anytime pushing training

based on the 2022-12-26 training
14 Saturday
Swim

15 laps (1 slow; 14x FS)

afternoon swimming

Cactus Park is on maintenance
15 Sunday
Hike

Hike to Thompson Peak

found a new way down (see map)
16 Monday
Fitness

Only Hands in the Anytime Fitness

My legs were a bit sore after yesterday's hike, so I just ran read more...
17 Tuesday
Football

AIB Agency at Shockers
won 7:4, me 2 goals

Good pre-workout at Anytime Fitness Cave Creek. But read more...
18 Wednesday
Swim

20 laps (4 slow; 16x FS)

evening swimming
19 Thursday
Workout

Fifth HIIT Workout

at house; still hard, but it is getting easier
20 Friday
Fitness

bike 20:00 lvl18/17(16/4) 368cal

continuing workout from 2022-12-28
21 Saturday
Swim

18 laps (3 slow; 15x FS)

afternoon swimming
22 Sunday
Football

Romanos 40 - D-1 FC 40 0:6 (0:1)
SUASL Soccer Game (spring season; round 1)

won, me 2 goals, read more...
23 Monday
Fitness

Only Hands in the Anytime Fitness

My legs were a bit sore after yesterday's football game, so I read more...
24 Tuesday
Football

Shockers at Ajax FC (semifinal)
won 12:6, me 3 goals

Good pre-workout at Anytime Fitness Cave read more...
25 Wednesday
Swim

16 laps (2 slow; 7x FS/BS)

evening swimming
26 Thursday
27 Friday
Workout

Phoenix Home Workout

We went to the gym (Anytime CC), but my subscription already expired a day read more...
28 Saturday
Swim

17 laps (3 slow; 7x FS/BS)

The swimming pool was totally empty. Later few people came.

I went read more...
29 Sunday
Football

D-1 FC 40 - Four Peaks Brewers 40 2:3 (1:2)
SUASL Soccer Game (spring season; round 2)

lost, me read more...
30 Monday
Workout

HANDS DESTROYER AGAIN

the same workout as on 2022-10-31
31 Tuesday
Football

Shockers at Bafana (final)
won 8:5, me 3 goals

My left hamstring was still not good, but I read more...

February 2023

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1 Wednesday
Swim

17 laps (2 slow; 5x FS/FS/BS)

evening swimming
2 Thursday
3 Friday
Workout

strength training with vest

All with the 3.5kg vest. Trying to save my legs because of left read more...
4 Saturday
Swim

24 laps (3slow; 7x FS/FS/BS)

noon swimming with a lot of Vitamin D (6751 UIs)
5 Sunday
Football

D-1 FC 40 - Korona Eagles 40 7:2 (3:2)
SUASL Soccer Game (spring season; round 3)

won, me one read more...
6 Monday
Swim

16 laps (4x slow/FS/FS/FS)

lunchtime swimming with Vitamin D

pull-ups (or chin-ups) after read more...
7 Tuesday
Workout

"mucho frio" strength training with the vest

All with the 3.5kg vest
8 Wednesday
Swim

17 laps (4x slow, 13xFS)

lunchtime swimming with Vitamin D

2x 8 full-ext pull-ups
1x 8 read more...
9 Thursday