Goals
Background
- Swimming as a child (grades 5-6): 8 sessions/week, 5-6 km per session
- Break of ~20 years
- Age: 31 (32 in 2026)
- Height: 182 cm, weight: ~81 kg (was 76 kg in February 2025)
- Quit smoking: February 2025
- Body fat: ~21% (was ~18%)
- Max HR: 193, resting HR: 59
- HR zones: Z1 97-115, Z2 116-134, Z3 135-153, Z4 154-173, Z5 174-193
- September 2025: 10km Belgrade in 54:30 (peak fitness)
- December 2025: half marathon in 2:10 (pace ~6:10/km)
Motivation
Not about results, but about lifestyle: - Staying in shape - Discipline - Resilience / stress resistance
Ironman — a target on the horizon, not a hard goal. If it happens — great, if not — that's fine too.
Current State (January 2026)
Running
- Half marathon: 2:10 (December 2025, pace 6:10/km, avg HR 174 = Z5)
- Z2 pace: ~9:20/km at HR 129
- Cadence: 176 spm, stride 0.94m (at race pace)
- Weak aerobic base — need Z2 work
Swimming
- 1,600m per session
- Freestyle pace: ~2:05/100m on intervals
- SWOLF: 32-36
- Progress: building toward 200m+ intervals
Cycling
- Not in focus for now (stationary bike at the gym, in case of injuries/knees)
Issues / Injuries
- Shin splints (tibial periostitis)
- Started in September 2025
-
Still slightly aching
-
TFL / IT band (side of hip, pocket area)
- Gets overloaded, "snaps" over the joint when walking
Strength training needed for prevention
Training Setup
- Location: Belgrade
- Pool: 20m
- Turns: flip turns (no resting at the wall)
- At home: kettlebells, 10kg dumbbells, resistance bands
Swimming: preferences
- Warmup and cooldown: breaststroke (comfortable, calm breathing, helps get in the zone)
- Main work: freestyle (for triathlon)
- Breaststroke comes easy — foundation from childhood, can swim long without fatigue
- Current goal: progression toward 200m+ freestyle intervals
Weekly plan (winter 2026)
| Day | Workout |
|---|---|
| Mon | Swimming (morning) |
| Tue | Run + strength |
| Wed | Swimming (morning) |
| Thu | Easy run + main strength |
| Fri | Swimming (morning) |
| Sat | Long run |
| Sun | Rest |
2026 Goals
- [ ] Swim 4 km
- [ ] Boka Half Marathon (December 13, 2026, Tivat to Kotor) < 2:00
Long-term (someday)
- [ ] Ironman (3.8 km swim + 180 km bike + 42.2 km run)