Push-up progress and an hour on the bike... my training diary entry from November 9 2026
(Here’s another photo of some ducks, taken at an acquaintance’s allotment garden. These three "Donalds" are always there whenever I visit him. By now, they don’t even move away when I approach them.)
Hi Actifitters,
I’m quite happy with how the week has started. For one thing, I feel motivated to dive into my diet challenge with renewed energy; for another, I’ve managed—for the second time in a row—to hit an interim goal for close-grip push-ups on my very first attempt. Here are a few figures regarding push-up training:
The previous goal according to the training plan (45+):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 9 | 10 | 8 | 8 | max (min. 10) | 90 seconds |
My previous attempt (39):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 8 | 9 | 7 | 7 | 8 | 60 seconds |
Yesterdays attempt (45):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 9 | 10 | 8 | 8 | 10 | 90 seconds |
The next goal according to the training plan (55+):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 11 | 13 | 9 | 9 | max (min. 13) | 120 seconds |
My best attempt before varation (57):
| set 1 | set 2 | set 3 | set 4 | set 5 | break between sets |
|---|---|---|---|---|---|
| 12 | 17 | 13 | 8 | 7 | 60 seconds |
As the tables show, I managed to improve by 6 push-ups compared to my last training session. Since I need another 10 push-ups to reach the next intermediate goal, I consider it unlikely that I will succeed on my first attempt—but let’s see what happens. I am still 12 push-ups short of reaching the personal best I set before my vacation. This goal, too, is no longer too far off.
On top of that, I hopped on my bike for an hour to complete the "route of the week" at a moderate intensity. Here are a few figures from the workout:
Duration - 1:00:09
Distance - 24.35 km
Elevetaion gain - 389 m
Average speed - 24.3 km/h
Maximum speed - 60.8 km/h
Average power output - 165 watts
Maximum power output - 349 watts
Average heart rate - 123 bpm
Maximum heart rate - 137 bpm
Average cadence - 79
Maximum cadence - 95
Calories - 570
Even though I can still feel a slight bit of muscle soreness from my last workout, reverse pull-ups are on the agenda again today. Unfortunately, I don’t have time for anything more, as I have an appointment afterward that requires me to head into the office for the rest of the day.
Daily HSBI raffle (The rules)
Congratulations @delowar41, 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!
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Crushing those push-up milestones and pairing them with a solid hour on the bike shows incredible consistency and dedication to fitness. Such an inspiring training progress report.