Core stability and sprint training... my training diary entry from August 14 2026

_{(I took this photo on Thursday evening on my way home from work. I really like the color gradient of the sunset with the two planes in the sky.)}

Hi Actifitters,

after a few core stability exercises, I headed to the smart trainer yesterday for a one-hour sprint session. The individual sprints varied in duration and wattage and followed a 15-minute steady effort in Zone 3. I repeated the entire sequence twice, and I have to say, the last two sprints really pushed me to my limit. Here are a few numbers:

Duration - 1:01:28
Distance - 34.86 km
Average speed - 34.0 km/h
Maximum speed - 45.2 km/h
Average power output - 188 watts
Maximum power output - 514 watts
Average heart rate - 133 bpm
Maximum heart rate - 170 bpm
Average cadence - 88
Maximum cadence - 114
Calories - 664

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Mission 80 (Day 47 = 88.2 kg / Goal = 80.0 kg / Initial weight = 90.0 / Total loss = 1.8 kg)

I have absolutely no idea why I weigh 1.2 kilos more today than yesterday. I definitely didn't eat more calories than I burned.

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Garmin has suggested a two-hour cycling session for today to improve my endurance. Since I need to go help my mom out soon, I’m not yet sure if or when I’ll find the time for it, but I’m going to give it a try. However, one thing I will definitely complete shortly is the pull-up workout from my training plan. Let's see if I can improve on my second attempt; the first session certainly left me a bit sore.

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That's all for today.
Be kind to each other and keep moving!

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