Base workout with a new personal best on 40 km ... my training diary entry from January 22 2026

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_{(I recently received this little friend as a gift. I must say, he has good taste when it comes to football.)}

Hi Actifitters,

yesterday was base workout day. Garmin recommended one hour and 13 minutes at 115 watts and so I did. In terms of heart rate I tried not to reach Zone 4 and it worked out. I was even able to set a new personal best on 40 km. I needed 54:13 what is 21 seconds faster than my last personal best from not even two weeks ago.

Here are more numbers of yesterdays session:

Duration - 1:13:01
Distance - 52.93 km
Average speed - 43.5 km/h
Maximum speed - 47.7 km/h
Average power output - 115 watts
Maximum power output - 118 watts
Average heart rate - 133 bpm
Maximum heart rate - 149 bpm
Average cadence - 116
Maximum cadence - 131

Overall I felt strong and I am looking forward to the next session. In addition, I completed a short but intense full-body circuit training session. It included various exercises performed using only body weight. These included pelvic lifts, push-ups, squats, mountain climbers, opposite arm and leg raises, inward and outward jump squats, and bicycle crunches. I did three sets of each exercise, with each exercise performed for 40 seconds with a 20-second break in between.

Today is another sprint session on the agenda. More on that in tomorrows report.

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