What Was Your Work Out Today?
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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.
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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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* Rowed bow in the double again. I unfortunately failed to push the start button on my Garmin, so I have no data, but assume it was a little less than 7K since bridge-to-bridge, for sure relatively low intensity (working on re-acquiring better bladework and balance, both of which have safety implications - water's still very cold here, swimming would be a Bad Plan). After I get some on-water technique dialed back in after our Winter-long hiatus, I'll start working more on power. Here and there, I've taken a few strokes going for strong suspension, a key element of power on water or machine, and it felt good on the blade surface, but I need to focus more on other stuff now, mostly.)
The baby Canada Geese - little fluff-balls - are really cute. The standard configuration is mom and dad fore and aft in the flotilla (best they can manage positionally), while the littles are in random Brownian motion more or less between the two adults. So far, have only seen small broods, 6 or fewer. Sadly, the babies are snack-sized.
* Walked 6.55mi, 3.8mph. Perversely, after reading/posting on threads about how to work out if having pain, I'm struggling a little mentally. I don't think of it as pain, but there's always knee discomfort. It's not getting worse, which is the absolutely key fact. I need to be focusing on hamstring/glute engagement, upright posture, pushing off . . . useful in themselves but also as a distraction. The last mile(ish) went better today.
* 30' mostly upper body silly-supersetted stuff with mostly dumbbells, relatively light weight, increasing reps. For me, verrrry gradually conditioning my way back to useful stress is a useful injury-minimization strategy.
Rest day tomorrow, hope to get in some yoga/stretch/foam-roll, which I'm skipping so far on the early rowing mornings, because I've been disorganized (not a morning person!).1 -
2:45 on my bike followed by a 1:15 run...so 4 hours of cardio. Training for a half-Ironman that's six weeks away!! 2
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Today I shoveled gravel. Parts of the driveway were getting muddy. Gravel Dude (forget name of company) dumped all the gravel into a hill and I'm distributing it with a wheelbarrow and shovel.
2/3 done, last third will be done when my elbow doesn't feel like this. probably within a week.2 -
Fast, maybe it is the shoes hah
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Got a stiff dose of reality from my training partner on the bike today. Thought I'd be ok, since he did a 40mile trail run yesterday and said his legs were shot. But he's a strong cyclist (6x Ironman) and he made me suffer on a route he chose. It was almost constant climbing for the first 15 miles, then we settled into more rolling terrain. 3:10:00 ride for just over 50 miles at 16mph. I took a 3minute transition time out before doing a 30minute run off the bike. 3:40:00 work overall, which is a big day for me this early in the season.
I'm starting to sharpen focus on nutrition during long efforts, since that is a huge factor in HIM and IM distance races. For workouts lasting between 2.5-5 hrs, my goal is to take in 75-90g of carbs hourly, plus 20-30 oz of fluids hourly if temps are around 65 degrees. The numbers increase for 5& hour sessions and in warmer temps.
I hit the calorie/carb and fluid quantities fairly well and felt good as a result. I"ve started using the Maurten 320Cal drink mix in order to get a bunch of calories/carbs in liquid form. Two bottles of Maurten, supplemented with shot blox, waffles, etc. plus a separate bottle of electrolytes (I use Precision Hydration) Maurten's unflavored drinks/gels are very appealing, since it becomes harder to ingest food as training sessions get longer and the weather gets hotter.
Rest day tomorrow.3 -
I did an Emi Wong 11-minute thigh workout,
then I went through all of the K-pop dances I've learned, which amounts to around 19 minutes.
It may not sound like much, but I literally haven't worked out practically at all recently, so this really made me break a sweat. Strangely enough, it doesn't make me crave anything or want to eat, in fact it does quite the opposite, since eating just makes me want to eat more (yes ik it's strange).1 -
After a fall with my bike yesterday (chain jumped off) I was mostly tending to my bruises. I still walked roughly 10k steps with vaccinating people against Covid. Phew, never expected this to be so tiresome and so much walking!1
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I was going to hit the gym today but this morning my body said NOPE! instead went for a bike ride and almost 19K steps!2
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Starting off the week with a fullbody workout:) have a great day everyone!💃🏽4 -
Yesterday: 15 min stair climber; 4 sets of 10 leg press; 30 min swim (1250 yards); 5 mile walk
Today: 6 mile run with lots of hills4
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