What Was Your Work Out Today?
Replies
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amorfati601070 wrote: »
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Nice ride!
Thanks!
Legs were fresh. I wanted to keep going but I had to get ready for work.
Last outside ride for some time because where I live just went into a lockdown. Rage!1 -
On Tuesday, I went climbing at Craggy Island.
It was not a great session. I got two or three new routes, but failed to make any progress on my two main projects. One the plus side, my finger strength is very good and I have been doing well at crimpy climbs.
One Wednesday, I did an hour of yoga before breakfast. Then, in the evening, I had leg day:
I worked up to:
Squat, 80 kgs, 2 sets of 5 and 1 set of 10
Deadlift, 100 kgs, 1 set of 10.
I forgot that it had been a while since I squatted, and my body has been complaining today. I'm undecided to what extent I should ignore it for today's exercise. (I do quite fancy a climb, but the odds of being on top form are low.)1 -
Ran this morning in humid conditions. 56 minute run including 4 x 6minute aerobic repeats/3min recovery pace.
I'm excited about riding my bike as part of a relay team in a local sprint distance triathlon tonight. One of my regular training partners is a very fast swimmer (1:23/100yds at 1.2M distance!) and since our original runner (who is also fast) had a conflict arise, we replaced her with another friend's son, who is an elite level college triathlete. Cameron placed third last week in the men's 18-24 age group a IM 70.3 Musselman. He will run the 5k for us.
So if I don't get smoked too badly on the bike split, we may just have a shot to win. Win or lose, it will be fun. Lots of my tri club pals will be there and the trash talking will be non stop.
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Morning bootcamp. Body weight exercises and some running. Evening will get back to some badminton1
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Yoga...1
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Ran this morning in humid conditions. 56 minute run including 4 x 6minute aerobic repeats/3min recovery pace.
I'm excited about riding my bike as part of a relay team in a local sprint distance triathlon tonight. One of my regular training partners is a very fast swimmer (1:23/100yds at 1.2M distance!) and since our original runner (who is also fast) had a conflict arise, we replaced her with another friend's son, who is an elite level college triathlete. Cameron placed third last week in the men's 18-24 age group a IM 70.3 Musselman. He will run the 5k for us.
So if I don't get smoked too badly on the bike split, we may just have a shot to win. Win or lose, it will be fun. Lots of my tri club pals will be there and the trash talking will be non stop.
Curious: Are tri events - masters ones, if not all - age-handicapped, in a relay especially?
FWIW background: Masters rowing races (individual races or whole regattas that are masters focused) age handicap (adjust seconds of race time) according to average age for multi-person boats, if there aren't age-segregated classes (which also would use average age). The number of seconds is . . . not enough, mostly, for someone as slow as me. 😉
Given that it's you I'm asking, you'd probably be racing open class (which in rowing can be any age, but no age handicapping) or equivalent, but thinking you might know the answer anyway.
Thanks!0 -
Yoga
Sun Salutations (10-30m)
Strength: Static Holds
Hollow Body - 60-48-36-24-12s (3m)
Handstand Wall - 60-48-36-24-12s (3m)
Hang - 60-48-36-24-12s (3m)
Dip - 60-48-36-24-12s (3m)
Jumprope 100-200-300-400-500sk (1500sk)
Vacuums
5x20-60s (1m40s-5m)
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Ran this morning in humid conditions. 56 minute run including 4 x 6minute aerobic repeats/3min recovery pace.
I'm excited about riding my bike as part of a relay team in a local sprint distance triathlon tonight. One of my regular training partners is a very fast swimmer (1:23/100yds at 1.2M distance!) and since our original runner (who is also fast) had a conflict arise, we replaced her with another friend's son, who is an elite level college triathlete. Cameron placed third last week in the men's 18-24 age group a IM 70.3 Musselman. He will run the 5k for us.
So if I don't get smoked too badly on the bike split, we may just have a shot to win. Win or lose, it will be fun. Lots of my tri club pals will be there and the trash talking will be non stop.
Curious: Are tri events - masters ones, if not all - age-handicapped, in a relay especially?
FWIW background: Masters rowing races (individual races or whole regattas that are masters focused) age handicap (adjust seconds of race time) according to average age for multi-person boats, if there aren't age-segregated classes (which also would use average age). The number of seconds is . . . not enough, mostly, for someone as slow as me. 😉
Given that it's you I'm asking, you'd probably be racing open class (which in rowing can be any age, but no age handicapping) or equivalent, but thinking you might know the answer anyway.
Thanks!
@Ann - On relay teams, I have not seen any age group splits, simply because relay teams are not always allowed and there are usually only a few teams. This is different than the system used to segment folks racing the full triathlon.
In USA Triathlon sanctioned events, everyone races the same course and there are two basic distinctions: Professionals/Elites, then everybody else. The "everybody else" group is broken up into men's and women's 5 year age classes. M30-34, M35-39, W30-34, W35-39 etc, for establishing finishing positions. So for example, at the Ironman 70.3 race at Lake Placid, I received 3 finishing placement numbers: Placement among men in my age group, placement among all men racing, and placement in the overall field (men and women).
BTW: Last night's relay at my local lake was a good new/bad news story: The GOOD: beautiful night to race, 300 participants and a chance to see friends I haven't seen in over a year. More GOOD: Our swimmer (50 year old woman) was number 3 out of the water! She is a true fish. And also VERY GOOD was that our runner smashed the run course in just over 17minutes for a 5k. Now the BAD news: The bike is a two loop 11ish mile course. I got off to a solid start, but didn't go wild during the first 2 miles, since it is almost all climbing. So a few strong cyclists blew by me. At the top, the course is flat for several miles then starts a long downhill. I passed several cyclists on the flats and flew by several more on the descent. I was in 5th place overall when I hit a rock while going 32mph and it almost threw me off the bike. Flatted tube, punctured tire and bent wheel rim. Game Over.
Just glad I didn't crash. I had a blast racing. You win some and you lose some.
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@Djproulx -- glad you weren't injured badly, that sounds scary!
Didn't work out yesterday except taking my dogs for a walk. The worst part of the pool renovation is finally done (the CoolDeck finish). I had to set up a temporary fence so my pups could go out in their yard as the backdoor is temporary off limits till Sunday and then I had golf (did terrible last night, been off the last few times). Likely got in 9000 steps between hunting my ball and my wife's! Bright spot was after losing like 3 balls, I pulled a bright orange one out and could not lose it, no matter how hard I tried. Even though I tried my hardest, I couldn't seem to lose that last ball and went home with it! That's at least a plus.
Today was lifting in the garage and a hardish longer interval after. Did 8 sets (didn't go crazy) and then I did around 2200m at around 85% max HR. Forty minutes total. Back feeling decent. Not 100% but not bad either.0 -
@Djproulx, thanks for the explanation: Interesting! I'm glad your team had some good moments, and that your race was going so well . . . but curse that rock, dangit. Next race better. Glad you weren't hurt.
Me, I've been lazing about, or maybe languishing. Yesterday, short walk (3+ miles) - well, stroll - with a friend, pleasant but not remotely vigorous. Today was a wind/rain rowing cancellation, and my schedule (plus grumpiness) limited other stuff today. Hoping for better weather tomorrow.
I still have a couple of days in the week, but am currently sitting at 179 Garmin active minutes so far this week, which is unusually low for outdoor-activity seasons, like 1/2-1/3 of normal weekly totals. 🙄1 -
Two one-hour Jazzercise classes, first one was Dance Mixx. Second one was LO-Flip Fusion, with incorporated cardio and strength training. I'm trying to get a streak going, of any exercise. Today is Day #1.2
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Lovely weather today: High 60s F in AM, heading for very low 80s later, around 50% humidity, light breeze.
Rowed just under 7k in bow of the quad. Guess I called the spins slightly shorter than usual of the bridges at either end: Not surprising, as we go a bit faster with C. in stroke seat, and kissing concrete bridge supports is a Bad Plan. Since it wasn't punitively hot/humid, we did some 10 strokes hard/10 strokes moderate intervals, once past the stretch with power boats and floating logs. 🙄
Compensating for lots of rainouts earlier in the week, took a 5+ mile walk post-row. Forgot to start Garmin, but route roughly same as 5.37mi walk earlier in the week.
Then farmers market (amazeballs artisan pickles (garlic cuke, radishes, eggs), brie cheese; now brewpub (citra-hopped IPA).
Life is good, today, eh? 🙂
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Completed a 2500 yard swim workout last night. Focused on putting in a third swim each week to build endurance.
This morning I joined a very large group ride designed as a cancer research fund raiser. Three of us decided on the 50 mile route. It was humid, hilly and fun. We didn't push too hard, averaging 16.3pmh. I rode the nine miles to the ride starting point, then rode home, for a 68 mile total ride. Once home, did a quick change into my run gear for a 25 minute transition run. Swim and long run tomorrow.4 -
Lovely weather today: High 60s F in AM, heading for very low 80s later, around 50% humidity, light breeze.
Rowed just under 7k in bow of the quad. Guess I called the spins slightly shorter than usual of the bridges at either end: Not surprising, as we go a bit faster with C. in stroke seat, and kissing concrete bridge supports is a Bad Plan. Since it wasn't punitively hot/humid, we did some 10 strokes hard/10 strokes moderate intervals, once past the stretch with power boats and floating logs. 🙄
Compensating for lots of rainouts earlier in the week, took a 5+ mile walk post-row. Forgot to start Garmin, but route roughly same as 5.37mi walk earlier in the week.
Then farmers market (amazeballs artisan pickles (garlic cuke, radishes, eggs), brie cheese; now brewpub (citra-hopped IPA).
Life is good, today, eh? 🙂
Sounds like a perfect day! My wife and I try to stop at a farm stand/farmers market at least every other day. There is so much great fresh food to try.1 -
35 minutes swimming. 60 mins workout DVD gotta have variation3
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120 mile bike ride3
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1:40:00 trail/road run today on tired legs after yesterdays long bike. 8.75miles done at slightly slower than HIM pace. Short endurance swim this afternoon. 2300 yds includes a 1000yd steady state swim, then 2 x250 @ race pace.
Rest day tomorrow.2 -
Around 8K meters on the rower, then another 25 or so on the Assault Bike (around an hour and 10 minutes or so).1
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Sunday's usually rest day, but I took a easy pace bike ride today, just over 15 miles. (I'd missed or scaled back outdoor workouts earlier in the week due to weather problems complicated by schedule issues, and it was nice today, if on the warm side of my comfort level at mid 80s F, sunny, around 50% humidity.)1
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early morning -
A 4hr walk this morning
evening -
Ab workouts and upper body workouts2 -
Diving weekend! I spent Thursday packing - Friday promised a long drive and I wanted to be ready.
On Friday, I worked for about 5 hours (having booked the afternoon off), and set off at about 2 p.m. Traffic was terrible, so I got to camp site at about 9.30 p.m. Fortunately, there was still enough light to see what we were doing when we pitched the tent.
I only got 9,000 steps in, making the first day this year I've got fewer than 10,000.
Saturday went reasonably smoothly. We did a 26m wreck dive in the morning (although due to faff, I think we got in the water at about 1 p.m. missing slack water. It was neaps, so the current wasn't too bad - you could swim against it with a bit of effort.) Then we had a chilled reef dive in the afternoon. We saw a dogfish, loads of crab, wrasse, blennies, congers.
On Saturday evening, the boat trailer broke. The two doing the towing ended spending the night in the van where it broke down.
So Sunday was not effort-free: after breakfast, we packed the tents and cleaned up the site. We drove to the van to pick up tanks and kit off the boat. I drove to Port Gaverne, where we dropped the stuff off, and then to the top of of the hill about a mile away where the nearest non-full car park was. It turned out that some of the tanks were not full, so I went back up the hill to my car, back to the boat, and picked up more tanks. Then I went back to the port; dropped off the extra kit; back up the hill to park; and walked back down to get ready to dive,
The nice upshot of this faffing was that I had my 10,000 steps before the dive. I think I got into the water at about 1 p.m. The shore dive was lovely - we saw a cuttlefish, as well as the usual suspects. It was a 75 minute dive in the shallows.
I then drove home. Traffic, amazingly, was not too bad - it took about 5 hours, and I got home at about 11.30 p.m. There was then one last effort needed to move kit from car to my dining room (which serves as a kit store at the moment).
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Friday - 6 mile run
Saturday - 6 mile run
Sunday - 8 mile run (felt great)
Monday - rest day from running, did 1 hr of yoga to help.
Back to running tomorrow.3 -
Completed a 2500 yard swim workout last night. Focused on putting in a third swim each week to build endurance.
During my week camping with my son's Scout troop, two boys completed the mile swim achievement. Both were completely toasted by the end, and it took a couple days before they were moving around relatively unimpeded by fatigued legs.
Yet here you are, doing almost 1.5 miles, and chattering on about it like it was as easy as a stroll in the park. Amazing...3 -
I'll just stick to the weight room, thank you very much. Today was leg day, so squats, stiff leg deadlifts, heavy leg presses and machine hamstring curls.2
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@nossmf - Congrats to the scouts on the mile swim ! That is quite an achievement. (Think I "dog paddled" it when I was about 14).
Regarding your post, my pool swims are almost always a bunch of shorter sets and drills, then a main set that may have 400-500 yard efforts, occasionally a1,000 yd effort. Sorry if I was misleading about it. Open water swims, like your scouts did, is a different game. That's all about swim form, efficiency and building endurance. When swimming in the open water, I wear either a full or partial wetsuit, which really helps with leg buoyancy. Longest OWS so far this spring has been 2250yds.
Finally, I'm getting fairly nervous as the countdown to the 4200 yard IM swim is only nine weeks. On race day, I'll be VERY happy to get out of the water and onto the bike.
And I could never hang with the strength focused folks that post here. Simply different disciplines.
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3 mile walk and 30 mins online pilates class.3
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Sandbag bootcamp today morning, evening will be badminton2
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