(And here is another photo from my duck encounter over the weekend. This one posed so beautifully that I just had to snap the picture.)
Hi Actifitters,
as the title suggests, yesterday was a successful day of training. First, I managed to reach the next milestone for close-grip push-ups, and then I did another threshold workout on the bike. This, too, felt significantly easier than the last time.
But first, here are my stats for the close-grip push-ups:
The previous goal according to the training plan (60+):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 12 | 13 | 10 | 10 | max (min. 15) | 120 seconds |
My previous attempt (59):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 12 | 13 | 10 | 10 | 14 | 120 seconds |
Yesterdays attempt (61):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 12 | 13 | 10 | 10 | 16 | 120 seconds |
Each training cycle in my push-up program involves six progressive steps. With yesterday's success, I completed the final stage of the cycle. Consequently, the next push-up session will be a test to see just how many consecutive push-ups I can do. The result will determine which training cycle I move on to next.
Before the last cycle, I managed 11 consecutive close-grip push-ups. I am very curious to see how many I will achieve in the next test.
After my push-up workout, I followed Garmin's recommendation and completed the next threshold workout. The session was structured as follows:
15 minutes warm-up at 175 watts 3 x 7 minutes at 260 watts (four minutes recovery in between at 125 watts) 15 minutes cool-down at 150 watts
And here are a few more figures regarding the training:
Duration - 0:59:08 Distance - 25.06 km Elevetaion gain - 251 m Average speed - 25.4 km/h Maximum speed - 52.9 km/h Average power output - 191 watts Maximum power output - 263 watts Average heart rate - 135 bpm Maximum heart rate - 165 bpm Average cadence - 89 Maximum cadence - 123 Calories - 649
For some reason, however, that still wasn't enough for me, so I followed up with another fitness session, doing a few dumbbell exercises alongside the aerobics. Finally, I picked out five routes under five kilometers on Zwift and rode another 20 kilometers at an above-average intensity. All told, my body burned 4,000 calories yesterday.
Mission 80 (Day 58 = 86.3 kg / Goal = 80.0 kg / Initial weight = 90.0 / Total loss = 3.7 kg)
After sticking to a very disciplined diet yesterday and burning a ton of calories through exercise, I can report a weight loss of 1100 grams. Let's see how much longer it takes to undo the effects of last weekend's cheat day.
Today was actually supposed to be a relatively relaxed training day, as Garmin is only suggesting a 30-minute recovery ride. A sprint workout is scheduled for tomorrow instead. However, since I have significantly less time tomorrow than today, I’m going to swap the sessions and tackle the sprint workout today. A light core stability workout is also on the agenda for today.
Daily HSBI raffle (The rules)
Congratulations @burn950, you won today's share... it has already been sent.
If you also want to win a HSBI share simply leave a comment. The winner will be announced in the next report.
That's all for today. Be kind to each other and keep moving!
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