What Was Your Work Out Today?
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Being on my feet all day. cycling to work and back, and another quick trip to home and back during lunchbreak. Doesn't count for much as one trip is 2.2km
But hey, I wasn't sedentary. 2 -
I did most of the 2 mile workout with Leslie Sansonne on Youtube. Meeting with a friend tomorrow to go walking at a park. Excited
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It's been an irregular few days, sort of.
Saturday, I just took a walk in a park (more like an amble, 3.1mph, 3.68mi, kinda hilly), did none of my other typical stuff. Sunday was standard rest day, did the usual half hour of yoga - stretch - foam roll, and that's all.
Back to normal today:
* 35' yoga - stretch - foam roll
* 5.14mi walk, 3.7mph avg
* 31' strength stuff, the usual mostly upper body light dumbbell supersets
* 33' stationary bike, 11,104 imaginary meters including CD, mostly under about 70% HR reserve1 -
30 minute rowing machine (a bit over 6K meters), then 25 minutes on the LateralX. All pretty easy stuff. Vinyasa Rooftop Yoga tonight. I changed my "hard" days around this week -- was doing it on Tuesday, but two weeks ago (last week yoga was rained out), doing yoga after my hard day of lifting/rowing was a disaster. Should be much more enjoyable this evening.
Not that I didn't know it before, but yoga is no joke, and this is a fairly advanced class -- although I just do what I can.2 -
(almost) 1 mile run (in 1/2 mile increments), 1.5 mile walk. Getting there.3
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Needed the rest day yesterday.
Another significant build this week, starting off with a bike/run brick today.
Bike: 1:12:00 on the trainer. 15 minutes of warm up outputs and single leg drills, then 4 rounds of sweet spot power outputs at increasing cadences. Four 8 minute rounds of (4min@ 195W@85-95rpm/3min@188W@95-105rpm 1min@ 178W@ 105-115rpm) with 4 minute recovery power between rounds.
2 minute transition to run gear, then EZ 15 minute run @ 10:00pace.
Lap swim tomorrow morning.2 -
* About 30' yoga - stretch - foam roll.
* 5284m machine row, 2:31.4 avg pace, 20spm avg, HR mostly below 70% reserve, only maybe about 41" above it.
* 39' core exercises.1 -
Yoga then...
Handstand Wall Holds - 30-30-30-30-25s (2m25s)
Hollow Body Holds - 30-30-30-30-25s (2m25s)
Pull-ups - 7-7-7-7-6r (34r)
Ring Dips - 7-7-7-7-6r (34r)
Mountain Climbers - 5x30s (2m30s)
Vacuums
6x20s (2m)
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Swim/run day today. Adding short runs on most bike and swim days to boost mileage.
Swim: 2000 yds, this morning. Warm up, drills, then some 150's descending.
Run: Easy 35 minute shakeout jog on my local trail.2 -
Dumbbell RDLs
Stability ball leg curls
Dumbbell chest press
One arm dumbbell rows
Dumbbell shoulder press2 -
* 6942m rowing bow in the double, finally back on the water. Bladework needs help, but that's normal. Also need to recalibrate my intuition about when to call 'hold water port' to spin, when traveling at X speed in Y wind conditions to get the longest reasonable bridge-to-bridge row without risking hitting or drifting into concrete bridge supports, plus remember how to park a 30' shell. 😆
* 5.03mi walk at 3.5mph, really slow. Not sure why: Legs tired from the row, or me tired from a terrible night's sleep? 🤷♀️ No matter, got it done.
* 23' mostly upper body supersets, same nonsense as usual, just rushed through it.
No yoga/stretch, but may do a bit before bed. I felt creaky getting into the boat (it's a sort of one-legged low squat kind of maneuver).2 -
Monday
I felt terrible - I think I ate something that disagreed with me. I still managed a reasonable length walk - I've got over 10,000 steps every day since 3 days after my heart surgery. (According to the release letter, I wasn't allowed to walk long distance immediately afterwards. After three days, I was allowed to "mobilise", whatever that means.)
Tuesday
I worked bonkers hours, which was a bit annoying. So I did some slow sprints in the evening.
Wednesday
Climbing! This followed the same pattern as Sunday. I was terrible for a while, then eventually I started to send stuff. I got a balance-y V3 on slab I'd failed on the previous session, for example. It took me 8 goes this time - the trick was to move very slowly to the final hold. It was a terrifying move, so I tried doing it too quickly on the fails. It was actually quite easy once I'd worked out how to do it.2 -
Walked around my apartment and got some steps in. Different workout today from my regular HIIT strength and dancing.2
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Did a shortened 45 minute workout yesterday. 30 on the rowing machine and like 20 or less on the AD Pro Bike. Not sure, as a Handyman said he'd get here at 2 and got there right during the end of my workout, so I had to cut it short.
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Yoga and vacuums...1
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Upper body strength and a walk this evening after work1
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Rowing: 5 rounds of 10 secs on 10 secs off, 2:40min each round. Some decline sit-ups in between.1
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Leslie Sansone Walk at Home - 3 mile Fast Walk for 45 minutes.
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An hour easy cardio. Boy, getting hot already in Tucson. 93 degrees outside today during my 30 minute row. 30 minutes after that (inside in the A/C) on the LateralX. All under 73% max.
Golf this evening -- supposed to hit 98 degrees so taking my electrolytes!2 -
Upper body. Will be sitting for at least 12+ hours tomorrow between class and driving so sad 2
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Run workout tonight. Hill repeats.
15 min warmup jog, then 8x (2min uphill as fast as possible, 3min recovery jogging back downhill) 15 min easy cooldown.2 -
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Dumbbell RDLs
Stability ball leg curls
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Feeling fatigue-y, slacking off a little. (Not sure why, but sleep has been crummy trying to switch to getting up earlier, in order to row on water, so it might be that.)
Took an extra rest day yesterday, just 40' of yoga - stretch - foam roll.
Today, rowed bow in the double, 6873m. Threatening storm, so won't walk today - tomorrow looks more promising.
May do something else later today (lift or yoga/stretch or both), or may not. On the water again tomorrow, if the good forecast plays out.
Need to find my rhythm/routine, for on-water season. It'll come. Always has.1 -
Feeling fatigue-y, slacking off a little. (Not sure why, but sleep has been crummy trying to switch to getting up earlier, in order to row on water, so it might be that.)
Took an extra rest day yesterday, just 40' of yoga - stretch - foam roll.
Today, rowed bow in the double, 6873m. Threatening storm, so won't walk today - tomorrow looks more promising.
May do something else later today (lift or yoga/stretch or both), or may not. On the water again tomorrow, if the good forecast plays out.
Need to find my rhythm/routine, for on-water season. It'll come. Always has.
Smart to listen to your body. Glad you're back at what you love this year!
Did 30 minutes of supersetting again (starting to get in a groove with weight lifting) and then 3 X 5 minutes on the rower as fast as sustainable. Would have done four sets but pressed for time (and I was dying, ) 2 -
Leg day followed by 4 hours of driving, a 3 hour online academic class, and watching a graduation. Tons of sitting today but I wanted to get legs in2
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Bike session today was designed to mimic an outdoor workout over hills at a race-specific endurance effort.
1:04:00 ride on the trainer starting with a 5 min warmup, then 8 minutes of high cadence drills, then into the main set. Main set was 3 rounds of a Cadence Ladder:
2min @ 170W, 65-70rpm
1:30 @170W, 60-65rpm
1min @170W, 55-60rpm
1:30 @170W, 60-65rpm
2 min @170W, 65-70rpm
1 min EZ @ 100W
3 min @ 145W
Followed by 10min Endurance Cadence Build @ 140W:
2 min@ 65rpm, 2min@ 75rpm, 2 min @ 85rpm, 2min @ 95rpm, 2min @ 105rpm
Finished with a 5 min cooldown spin.
Lap swim and long run tomorrow.
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I got some new kicks, Air Pegasus 38s. Putting to then test
🏃♂️ 👟2 -
Switched it up by doing my long run & swim today, so I can join a friend for a long bike tomorrow.
Started the day with a 1:40:00 Run. Easy paced run on local roads on bike trail. Went just over 9 miles, bumping into several of my tri club pals who were also getting some miles in. Swim was 2200yds in the pool, focused on controlling pace. After warmup and drill set, the main set was 5 x200's.
Looking forward to suffering on the bike tomorrow with my training partner. 2 -
Friday
I got 23,000 steps in, which is not bad for a work day. I also played with kettlebells, doing:
3 sets of 5, goblet squat, 32 kgs
1 set of 5 (both left and right), Turkish get-up, 16 kgs.
10 sets of 10 swings, 24 kgs.
I got 23,000 steps in, which is not bad for a word day. I also played with kettlebells, doing:
3 sets of 5, goblet squat, 32 kgs
1 set of 5 (both left and right), Turkish get-up, 16 kgs.
10 sets of 10 swings, 24 kg.
Sarurday
A 90 minute climb. I was unexpectedly on very good form, and I sent stacks of long term projects I had struggled with before.
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4.39 mile walk/run, laundry, yard work1
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