What Was Your Work Out Today?
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Don't know yet...I'm meeting with my trainer at 4 this afternoon, so I won't know until then.1
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Leg day and 5 mile run. Have a great day!2
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Friday.
1hr with trainer, she said I was gonna hate her the last few days and I have. Combination of on the minute every minute burpees (starting from 1 up to 20) and trx exercises (squats with knee raise/press/shoulder press/side lunge hop/tricep extensions/Arnold press/side bends/frogger hops). Then a finisher of 5 rounds 10 squat jumps/10 high knees. Ended up doing 210 burpees!!!
5k run, taking in my challenge hill plus a couple more hills. The DOMS from yesterday had kicked in big style and it was all I could do to keep moving.
Total Body Conditioning- almost back to form in the upper body exercises now. And finding the core sections are steadily getting easier (or they would be if someone didnt add extra twists for me like changing position of my arms in back extensions and leg raises).
2 rounds of beachbody on demand piyo.
Core - was dreading this and didnt think I'd get through it but I did. I really am crediting the 2 weeks of daily piyo I've done so far for the improvements in my core strength.
Stretch and flow - needed a.good stretch and love the flow rounds for that.1 -
60 minutes of moderately easy cardio today. 30 minutes on the Indoor Rower, then 30 minutes on the Air Bike. That white ball of fluff is my son's dog, Floyd, we're watching for a few months. He was at the foot of the AirBike with the wind in his hair!
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Superset front squats/shoulder press for 20 minutes.
5 minutes rest.
Superset delt row pushups/curls for 15 minutes.1 -
I haven't quite figured out how to force myself to go to the weight room when it's not for my class yet and I had zero time to do the 90 min TrainerRoad session I had planned. Rest day for me, but tomorrow is going to be anything but.0
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Rest day but will be doing cardio later this afternoon1
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Usual stretch, cardio warm-up, upper body workout (chest, upper back, lower back, arms, abs) one hour+ of weight training, progressed to higher weights with kettle bells also, and PT exercises with BFR band to failure.0
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More of a rest day today- but had to burn some calories so did some vigorous walking!0
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Well "only" 32 km on my bike 1036 kcal. Actually not bad at all
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12km in my quad line up. Did a 6km club head race and got second out of three of the quads. We only got waked once which is nice (and it was less awful than I thought it'd be).2
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4 rounds for time:
200 meter run w/ sandbag (50 lbs)
5 power cleans (155)
20 push -ups
40 air squats1 -
3 runs today.
Started with parkrun. (The Castle)
Then another 3.1miles in the form of the elephant social run. Extra proud of this, I'm autistic and dont run with people. I had every intention of wearing my earphones and running by myself (even though it was a social run). Ended up running the whole thing with someone, no music, and I was chatting.
Final run was the 2 mile loop that takes in my challenge hill which i did in the dark.
Wouldnt normally run three times in a day, but it was a good experience and gave me an idea of where i am when it comes to training for the 24hr relay in May
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I did 52 minutes of WERQ (dance fitness). So much fun! I'm able to keep an average heart rate of 168 during class and I am a sweaty mess when we're done.3
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Rest day due to AM weather yesterday (went to the local zoo in the afternoon, so more walking than I usually do, but super casual).
Back on the river rowing the double again this AM, down in the 30s F first thing, but no frost to make the dock slippery, plus sun when the trees didn't block it, and negligible wind.
Fall colors just getting started, a bright tree or small group here and there, still mostly green and leafy. We're running out of season, though . . . .
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Kickboxing class at gym (40 minute high intensity).
Current Weight: 176.3
Goal Weight: 150.02 -
15 minutes stretch/warm-up, 75 min ocean swimming2
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Hit the gym pretty hard yesterday so today was my 'rest' day from the gym. Golfed 18 holes, it is rare for us to be able to golf this late in the season so I took advantage of it. It is a long course with plenty of distance and the ground was soft and squishy from all the rain lately so I felt every one of those 18,000 steps. Threw in a little yard work (raking) and walked the dog.2
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Sunday - active rest day.
1hr piyo live, love how much this eases my doms
2mile recovery run taking in my challenge hill2 -
25 minutes on the rower, 25 on the Assault Bike. Skipped the gym and went on a 2.3 mile "moderate" hike. Took nearly 2 hours with helping my wife along. 700 calories at home, then around 1000 on the hike. It was too hard for her honestly. I have to be more careful on picking elevation gains with lots of rocks.1
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90 min Matt Wilpers (Peloton) power zone endurance ride on a spin bike.
So looking forward to veging on coach and watching some football.1 -
Sixty minutes of treadmill walking at 2.5 mph.1
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Nearly 10k in a double this morning (on the Willamette for @jeff97266
). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.
@AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)
Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.1 -
Nearly 10k in a double this morning (on the Willamette for @jeff97266 ). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.
@AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)
Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.
Some boats are bad that way for some people**.
IDK if this would help you, but one of my club-mates improved this by getting the kind of shin-guards that are used in some field sport(s), and wearing them backwards in the problem boat. I never looked at them closely enough to know exactly what they were, but they appeared to be mostly some stretchy fabric with some kind of lightweight shield piece in one side.
The double I row is an old Pocock, probably a well-known make in your region, and I own it, so I can mess with the set-up if I wish. I also have a Peinert 26 single, but probably my friends row it as often as I do. Maybe I should bill them for a share of the rack rental? (I wouldn't, of course; my boat addiction is my problem.)
(**Non-rowers: Typically, a shell may cause track bites for some people and not for others, depending on the person's size and body configuration, like long/short legs vs torso. Most boats have adjustments that can be used to fix this for an individual, but they're not quick dock-side changes.
Club-owned boats are usually put in a configuration that will work for a wide range of people, except for configuration details that can be changed dockside, which is usually moving the shoes - which are part of the boat - closer to or further from the rowing position, and switching the height of the oarlocks by moving adjustable rings above or below the oarlock. Other changes are more complicated and technical, with potential to be messed up if any angle is off by even a tiny number of degrees.
Big Rowing teams usually have a paid specialist boatman/rigger who handles that stuff; some clubs' coaches or properly-skilled rowers take it on; clubs as small as mine have interfering bunglers who mess things up for others by changing things they know too little about, then we have to pay someone with the right skills to fix it.
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Les mills body pump this morning, as my pt is giving my shoulder drop sets tomorrow😭😬1
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The lightweight shin guard idea is a good one, I might have to try it! And yes, Pocock is very well known here, most if not all of the 8s that my club owns that the men row in are Pococks. Our tent was also next to theirs at regionals this past summer (there was some amusing grumpiness from them about one of our boats having beaten them that I overheardNearly 10k in a double this morning (on the Willamette for @jeff97266 ). I went out with one of my favorite rowing people who was also one of the people who taught me how to row last year. The water was beautiful, I seem to be breaking one of my bad habits, and I got good practice sitting in stroke sculling. Our main piece was a 20 min head race and yeah, I can put much more power into the boat sculling (as opposed to when I row sweep) and aerobically I work much harder.
@AnnPT77 - we were in an Empacher double and while I love ours, it totally beats up my calves. My right calf is still sore and I got off the water more than six hours ago. I had tights on today, but it's otherwise it's a recipe for track bites (for non-rowers - the tracks that the seats roll on can be positioned in such a way that they rub up against the rowers calves which then causes open cuts)
Weekday morning practices have stopped earlier than usual because there are too many big snags (logs stuck in the river bed) so I'll likely only be rowing on the water twice a week through late Feb.
Some boats are bad that way for some people**.
IDK if this would help you, but one of my club-mates improved this by getting the kind of shin-guards that are used in some field sport(s), and wearing them backwards in the problem boat. I never looked at them closely enough to know exactly what they were, but they appeared to be mostly some stretchy fabric with some kind of lightweight shield piece in one side.
The double I row is an old Pocock, probably a well-known make in your region, and I own it, so I can mess with the set-up if I wish. I also have a Peinert 26 singletively soon, but probably my friends row it as often as I do. Maybe I should bill them for a share of the rack rental? (I wouldn't, of course; my boat addiction is my problem.)
(**Non-rowers: Typically, a shell may cause track bites for some people and not for others, depending on the person's size and body configuration, like long/short legs vs torso. Most boats have adjustments that can be used to fix this for an individual, but they're not quick dock-side changes.
Club-owned boats are usually put in a configuration that will work for a wide range of people, except for configuration details that can be changed dockside, which is usually moving the shoes - which are part of the boat - closer to or further from the rowing position, and switching the height of the oarlocks by moving adjustable rings above or below the oarlock. Other changes are more complicated and technical, with potential to be messed up if any angle is off by even a tiny number of degrees.
Big Rowing teams usually have a paid specialist boatman/rigger who handles that stuff; some clubs' coaches or properly-skilled rowers take it on; clubs as small as mine have interfering bunglers who mess things up for others by changing things they know too little about, then we have to pay someone with the right skills to fix it. ). ). For non-rowers, if you've read the book The Boys in the Boat, the person who built the shells that UW rowed and that was rowed in the 1936 Olympics was George Pocock. He's the same Pocock whose company we're talking about. They also have multiple rowing programs in Washington.
We're lucky in that we have multiple people (coaches and one member who is very well versed in this) who know how to rig boats well, that said the Empacher that I was in is apparently just really finicky. It kept wanting to pull to port and apparently acted the exact same way yesterday for a different set of people. The main sculling coach is going to take a look at it sooner rather than later. That said, it's so easy to set.1 -
Active rest, playful day. Daily stretching/warm-up, 60 minutes of soccer practice, and hey, 45 minutes of ping-pong And a few minutes on the leg press (PT exercise) 0
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Friday
Strength training, including:
Hangboard (3 sets of 30 seconds hangs on the big hold, 2 sets of 10 seconds hang on the 21 mm hold)
Bench (2 sets of 5, 55kgs)
Squat (1 set of 5, 75 kgs)
Deadlift (1 set of 5, 120 kgs)
Facepulls
Saturday
I did 45 minutes's swimming in the morning. In the afternoon, I did 2 hours' bouldering, which went really badly.
Sunday
40 minutes swimming, followed by 1 hours' bouldering, which actually went well unlike the previous day. I got quite a few new routes.0
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