Training Log | Daniel Kohut

Upcoming Running Event - 06/10/2024

Cambridge – Town & Gown 10k

“The Cambridge Town and Gown 10k, scheduled for Sunday, October 6, 2024, is a scenic and charitable running event that supports Muscular Dystrophy UK.“

Light Run
50 Minutes, 8.5-9 Km
HR Zone 2

Tempo Run
1 Hour 15 Minutes, 14-15 Km
Interval 2x4x 3 minutes in HR Zone 5, Cool down in HR Zone 3

Moderate Run
1 Hour 15 Minutes, 13.5-14.5 Km
Interval 2x4x 3.5 minutes in HR Zone 4, Cool down in HR Zone 3

Slow Long Run
>2 Hours or 21.2 Km in HR Zone 2 & Zone 3

5.00 AM – 5k Morning Run (Min. 20 minutes) or Morning Workout
19.40 PM – Warm Up Evening Run
20.15 PM – Workout (Chest, Biceps&Triceps SuperSet, Abs)
*1st Week: Lower Chest Exercises
*2nd Week: Upper Chest Exercises
Abs = Plank, Russian Twist, Leg Drops, Scissor kicks, Hanging Knee Raise

Wednesday:
5.00 AM – Morning Workout or Run
19.00 PM – Evening Run
20.00 PM – Workout (Shoulder, Back, Abs)
*1st Week: Anterior Deltoid (Front Shoulder), Lateral Deltoid (Middle Shoulder), Upper Back (Trapezius, Rhomboids), Lats (Latissimus Dorsi)
*2nd Week: Posterior Deltoid (Rear Shoulder), Lower Back (Erector Spinae)

Friday:
5.00 AM – Morning Workout or Run
19.00 PM – Workout (Full Body)

Saturday:
5.00 AM – Morning Workout or Run
Afternoon Long Distance Run (15-25 Km)

Sunday:
5.00 AM – Light Exercises
Rest Day

Recent Activities (Synched by WP-Strava)

Morning Weight Training
On 24/09/2024 05:24 during 00:48:04 hours burning 310 calories.
Evening Run (HR Z2)
On 23/09/2024 19:52 went 8.78 km during 01:01:29 hours climbing 22.00 meters burning 690 calories.
Morning Weight Training
On 23/09/2024 05:00 during 00:46:22 hours burning 236 calories.
Evening Walk
On 22/09/2024 19:39 went 3.57 km during 00:45:39 hours climbing 9.00 meters burning 234 calories.
Morning Weight Training
On 22/09/2024 05:11 during 00:55:48 hours burning 303 calories.
Afternoon Run ☀️ (Nice and slow in HR Z2-Z3)
On 21/09/2024 17:31 went 15.15 km during 01:40:59 hours climbing 24.00 meters burning 1,211 calories.
Morning Weight Training
On 21/09/2024 05:49 during 00:50:46 hours burning 375 calories.
Evening Walk
On 20/09/2024 19:56 went 3.55 km during 00:46:15 hours climbing 9.00 meters burning 236 calories.
Morning Weight Training
On 20/09/2024 05:42 during 00:47:17 hours burning 283 calories.
Evening Walk
On 19/09/2024 18:56 went 3.91 km during 00:49:36 hours climbing 7.00 meters burning 288 calories.
Morning Weight Training
On 19/09/2024 05:36 during 00:41:07 hours burning 250 calories.
Testing my leg in HR Z5, so far so good 👍
On 18/09/2024 19:10 went 11.60 km during 01:02:23 hours climbing 24.00 meters burning 893 calories.
Morning Weight Training
On 18/09/2024 05:32 during 00:45:05 hours burning 297 calories.
Evening Walk
On 17/09/2024 19:33 went 5.11 km during 01:11:11 hours climbing 11.00 meters burning 340 calories.
Morning Weight Training
On 17/09/2024 05:21 during 00:43:29 hours burning 331 calories.
1/2 of my usual Z4 Interval Workout
On 16/09/2024 19:45 went 8.34 km during 00:47:02 hours climbing 22.00 meters burning 648 calories.
Morning Weight Training
On 16/09/2024 04:46 during 00:42:48 hours burning 225 calories.
Morning Weight Training
On 15/09/2024 05:47 during 00:37:06 hours burning 292 calories.
Afternoon Run (Warm up + 50 mins in Z2+)
On 14/09/2024 17:35 went 10.03 km during 01:07:38 hours climbing 15.00 meters burning 787 calories.
Morning Weight Training
On 14/09/2024 05:25 during 00:42:10 hours burning 60 calories.
Evening Walk
On 13/09/2024 19:08 went 5.43 km during 01:01:19 hours climbing 8.00 meters burning 362 calories.
Morning Weight Training
On 13/09/2024 05:20 during 00:46:41 hours burning 268 calories.
Morning Weight Training
On 12/09/2024 05:26 during 00:38:55 hours burning 221 calories.
Morning Weight Training
On 11/09/2024 05:14 during 00:32:54 hours burning 214 calories.
Morning Weight Training
On 10/09/2024 05:47 during 00:37:30 hours burning 297 calories.
Evening Walk
On 09/09/2024 19:33 went 4.59 km during 00:51:24 hours climbing 143.00 meters burning 316 calories.
Morning Weight Training
On 09/09/2024 05:26 during 00:38:29 hours burning 268 calories.
Morning Walk
On 08/09/2024 09:04 went 4.69 km during 01:03:02 hours climbing 13.00 meters burning 312 calories.
Morning Weight Training
On 08/09/2024 06:01 during 00:36:33 hours burning 230 calories.
Morning Weight Training
On 07/09/2024 05:20 during 00:42:32 hours burning 214 calories.