What Was Your Work Out Today?
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dralicephd wrote: »I didn't start out thinking I would do this. But when I got to about 15 miles on my Elliptical, I realized since I have to babysit @ 5:30-9 tonight, I wouldn't get a second session in today. And decided to try for something. I wish I knew how up upload photos to the site, to show you. I DID 337 MINUTES ON THE ELLIPTICAL FOR 26.25 MILES. AND I FEEL FINE. GREAT ACTUALLY! As far as any plan this is most likely a one time thing. Just wanted to see if I could do it.
Wow! Elliptical marathon! I feel like you should get a medal for that. 😀
Thank you. I was quite proud of myself for making it!
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I went caving in Wales for the weekend. It was a nice, relaxing weekend.
Friday was not much exercise, as I drove down to the hut after work, actually arriving before midnight this time.
On Saturday, we did the OFD1 to Cwm Dwr through-trip. You follow the stream for a bit; have a bit of a climb through the letter-box into a crawly maze; climb down diver's pitch (12m but easy) have a bit of a walk to an easy traverse, a bit more of a walk, an easy crawl, a bit of a an easy climb, and then out for tea and medals. (The crawl at Dwm Dwr was way easier than before - the South Wales Caving club have done some work moving out the pebbles. Previously, at the narrowest point, I needed to breathe out, relax, and possibly dig a bit. This time I didn't need any of that fancy stuff.)
We were 4 hours for the caving bit, which is reasonably fast for this route.
Sunday was the round trip at OFD1. This starts off the same as the though-trip. But you turn off the stream-way a bit sooner, through some crawly stuff to the helter skelter. This is a twisting down-climb where you can't really see the footholds, but it's easy. Then there is the roly-poly. This is a crawl, but it's high enough and wide enough that you can roll your way though as opposed to crawl. Then there is a the bolt traverse, which is a traverse with a wire you clip into as it is slightly hairy. It's pretty easy. This leads onto the Airy Fairy, which is another wire traverse. This is also easy - there is a bit you need to move onto a lower ledge which is not obvious, but straightforward if you know about it. Then it's back to the streamway.
The weather was stunning on Saturday and drizzling on Sunday. A fast charger for EVs has opened at a McDonalds's near the hut, which makes life a lot more convenient. I found a footpath with a nice walk whilst charging there. Here is the view from there:
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Rowed the double again today, with a different friend rowing stroke seat. The usual roughly 7k distance, still sticking with easy pace . . . partly to keep any singles out with us in sight for safety, partly to focus on getting the rust out of our bladework and balance early in the season. Mostly Z2 and below, a little Z3.
My double partner this morning took a photo of me sitting in my double today post row, because I was complaining that there are few photos of me rowing where I look happy (even though I nearly always am) - my face usually looks concentrated/intense in on-water photos, doesn't show the inside happy.
This is what our funny, skinny boats look like - note how the seat is on wheels, on a track, so it slides similar to how a normal rowing machine works, so most of the power comes from legs.
Oh wow what a fantastic place to live and you look great too 😃1 -
Here are some more photos, the first is me staring at pretties in one of the more open bits; the second is me going into the Roly Poly entrance .
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Here are some more photos, the first is me staring at pretties in one of the more open bits; the second is me going into the Roly Poly entrance .
Crikey you're brave! I can feel the claustrophobia clawing at my chest just looking at those photos. Gosh my workouts are nothing compared to yours!!3 -
Here are some more photos, the first is me staring at pretties in one of the more open bits; the second is me going into the Roly Poly entrance .
Crikey you're brave! I can feel the claustrophobia clawing at my chest just looking at those photos. Gosh my workouts are nothing compared to yours!!
I was thinking the same thing. As someone who has actually had a full-blown anxiety attack in a cave once, I have trouble looking at those pictures.
Having said that, @drmwc I'm glad you are having fun! I can appreciate finding some exercise that feels like recreation, not work. Good for you! (Also, your meadow walk looked lovely!)3 -
Now that my schedule has changed for the summer and the weather is nice, I've switched to doing more yard work and outside stuff (walks, badminton, etc.). It's great, but I am SORE. Different muscles than the elliptical, I guess.
Anyway, the kid and I did an almost 3 mile neighborhood walk this morning up and down a big hilly area. Total time was about 50 minutes, with about half in Zone 2, and some good intervals into Zone 3 and 4. A couple of the hills are pretty steep.
From a cardiovascular standpoint I felt great (thank you elliptical training!), but my calves, shins and hips are feeling it. When we came home, I followed up with some upper body strength training and stretching.
I'm also enjoying my new fitness watch. Trying to complete my activity ring works to keep me moving throughout the day. I also like its little programs for 20 minute stretching, etc. Those are fun to do. I'll probably do one later tonight.5 -
Today was Murph day because it's the US equivalent of Dodenherdenking today iirc and I was dreading it. I've only been doing xfit for about 9 months now so it's my first introduction to Murph ánd we rarely do hero workouts. The og Murph is run 1 mile (1,6km), 100 pull ups, 200 push ups, 300 air squats, run 1 mile, for RX with a weighted vest and under an hour.
I scaled it a lot. I'm still not allowed to run because of my ankle so I did 2 x 1,6km on the ski machine. I can't do pull ups so I did ring rows. I can't do push ups so I did them off a 30 inch box. I weigh 282lbs so I skipped the weighted vest. No idea if such a thing would even fit me but I feel like I have several extra 15 lbs on my body at all times so I figured it was hard enough. I planned all weekend and decided to do half the Murph (which still unfortunately includes all the running, or in my case skiing) and if I wanted to continue I could do the full thing. But my trainer talked some sense into me and said you gotta learn to take it easy so just do half the murph. So I did half the murph. (1,6km ski, 50 ring rows, 100 push ups off 30 inch box, 150 air squats, 1,6km ski) It took me 40 minutes and 46 seconds because skiing after you did 100 push ups is actually the definition of insanity so while my first mile took 7 minutes 14 seconds, the second mile took about 10 minutes.
I am really happy because:
- I ski'd a km in 4.44 even though it felt like an easy pace where I could hold a conversation.
- I didn't partition anything and my breaks were reasonable and well-thought out.
- I wore new leggings that fit perfectly in a size down from usual and a sports bra (so no shirt) and did not feel self-conscious at all.
- I stepped on the scale at the gym, which shows 2kg/5lbs-ish more than my mum's scale which is the one I usually use for weigh-ins, in the evening after the workout, fully clothed, after having eaten 2200kcal and drunk a liter of water during and immediately after the workout and it showed the same number it showed on my mum's scale on the 7th of May in the morning after I'd used the bathroom and unclothed so I might've lost another kg or two.
I spent the weekend resting a lot because I was catsitting for my sister. I'm actually allergic to cats, including her, but I love her so I'm happy to spend a weekend teary-eyed and runny-nosed to take care of her.
Tomorrow is another day off, not by my choice but because we have a work thing that lasts until 9pm in the next city over and our gym closes at 9pm on Tuesdays. But maybe that's for the best as I am really feeling my triceps.3 -
Another lovely rowing day, the usual 7k-ish, focused more on technique than speed/energy, mostly Z2. I was in bow of the double again; and we had a good group today from the row-together group I "den mother", the two of us in the double plus four others out in a quad.
We had a unique adventure this morning: As we rowed upstream just out from the dock, a young, still-fuzzy duck/goose (not sure which!**) swam out, completely alone, from the North shore at breakneck speed, and met us mid-river.
At first, I thought it just wanted to get past us, but no: It wanted to stay by the boat, right up next to the hull, even as we maneuvered to get out of its way. It was swimming at maximum energy, right alongside the hull, yeeping frantically.
Finally, it literally hopped up onto the double's stern deck and just sat there! We didn't want to carry it even further from its (we hope) nearby family, so we sped up and it slipped off into the water again.
As we rowed off, it was heading for the South shore, still at top speed. We can only hope it found its separated family!
** It was mostly fuzzy, so not clear markings, more duck-shaped than goose-shaped, but kind of large to be part of this year's baby Mallards. The Mallard ducks usually hatch their babies later than the Canada geese do theirs, and the baby geese are still at the mostly-fuzz stage now. (I haven't seen any baby Mallards yet, but there may be some.) I was more focused on not injuring it, than on identifying it. We didn't have a camera with us, and wouldn't have had time for a photo anyway, given circumstances.🤷♀️4 -
Thanks Alice and bojaantje3822. I actually find caving similar to climbing and diving - it's very relaxed. I used to be quite stressed on dives, but at some point (maybe around my 300th dive?) I eventually learned to slow down and chill out. That also helped make diving more fun.
I wouldn't say I'm brave. One of the lads on the trip is - he is mortally afraid of heights, but still goes caving regularly and does get the climbs done. Confronting your fears is way braver than not being afraid in the first place.
There can be minor things which are, on the surface, slightly worrying, but they tend to actually not be bad. For example, in the picture, the hole I'm going into is the one where the easiest way of making progress is rolling over, which is just good fun and not dangerous at all. (It did make me dizzy, so I eventually reverted to a crawl.)
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Drmwc I love reading about your adventures. As I'm both scared of heights (I can go up a thing but not down) and caves, I know I won't ever experience it for myself (probably) but I love reading about it and the pictures are great. Dives seem equally terrifying and great2
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Ran 5 miles. (4.94mi). Tomorrow will be 1hr lower body weight routine. 3 sets lift heavy, 1 set burnout on half the weight.4
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Did my usual 45min strength and very low LISS sharing progress for some motivation
NSFW, top/mid section bare
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My Achilles bursitis has subsided so I can get back at it this week. I was only able to swim last week and was only able to get two in.
20K bike today followed by a walk...sort of building up to some brick work.4 -
Chest/shoulders/triceps day in the weight room.4
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Tweaked my left hamstring on Thursday night's trail run, so took two days off. I planned to ride on Sunday morning, but I lost my footing while carrying my bike down some steps in my garage and the hamstring really seized up. So, no 50 mile ride with my posse on Sunday. Did manage a first open water swim yesterday. Enjoyed an easy paced lake swim with no wetsuit needed. Resting and icing it until a chiropractor visit on Thursday. Will get a swim in tomorrow since that doesn't bother the leg.5
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I missed working out on Friday and on Monday. Did an easy workout on Sunday (steady state) and then a hardish 30 minutes today on the rower and 20 more on the Assault Bike along with supersets earlier in the AM.
Missed a few days. My dogs got groomed at the local boarding place (usually a very good place) around 10 days ago. Unfortunately, a dog owner had taken their dog there to be boarded that had active kennel cough. Nearly every dog exposed now has Kennel Cough, including all 3 of mine. All have their Bordetella shots (not sure I spelled that right), which supposedly protects them from getting Kennel Cough. Turns out that shot is like the annual flu shot -- it mostly works but not in all cases. In this case it's a different strain.
They all sleep in my room and have been coughing and hacking all night long, poor babies. All on antibiotics but slowly getting better. I've just been drained, getting like 4 or so hours of sleep a night. Feels like I have sick toddlers again.6 -
Leg Press
Kinesis machine chest press
Dumbbell shoulder press
Calf raises
Triceps Pushdowns
Tomorrow
Dumbbell RDLs
Seated rows
Pulldowns
Bicep curls
Abs3 -
No workout for me. I have a dislocated knee cap.5
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chrisvideoit wrote: »No workout for me. I have a dislocated knee cap.
Ouch!!
Hope it gets better soon.0 -
run day1
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I am still sore from murph on monday. Yesterday I had a work thing all day so it was supposed to be a rest day but we walked all over this quaint little town for about 2,5 hours total.
Today we did a 15 minute amrap (as many reps as possible) of
5 deadlifts at 70% of your 1RM
10 hand stand push ups
9 calories on the ski machine for women.
I always scale handstand push ups because I am not even attempting a handstand until I lose 60 lbs more/another 28kg. But since I was sore I scaled it way down to seated db presses with 7,5kg DBs. Normally I use 10s and have been looking to go up to 12,5kg but not today. But that's the only thing I scaled! I did the deadlifts at 70% and it was HEAVY. This is not a strength workout, this is cardio with a ton of resistance, and that makes the 70% feel like 90%.
Anyway, I did 6 full rounds + 3 deadlifts.
The best thing was that the trainer who taught us today is someone I haven't seen in a few weeks and he commented on how much I'd improved in my movements because to him it was super visible.
Now straight to bed.2 -
My only workout today was taking out brush and dead weeds/growth that is within around 10 feet of my backyard on the backside. We live up a mountain ridge. Being where I live, you want to at all times be aware of a "defensible space" around the perimeter of your house in the event of a fast moving wildfire.
Wildfire season is here in Tucson. I live far enough away from the city and high enough on a mountain ridge to be always concerned. Though they are really good about stopping fires before they get out control, the lack of rain this year coupled with high winds and record rain last year (lots of dried kindling on the ground right now) makes me a bit nervous.
They also sell this fire stop ground cover that I'm considering as well to the perimeter of my house.
Weeding and cutting, bagging sticker bushes and brittlebush was enough for me today (plus taking out all the invasive grass on the slope behind my house).4 -
Hamstring still sore, but somewhat better. Chiropractor appt tomorrow. I was able to sneak in a lunch hour lap swim of about 1200 yds. Hoping to be able to resume at least cycling by this weekend. Five weeks to race day.5
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Back/biceps weights today.4
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Another row in the quad this morning, the usual 7k-ish again. I was in stroke, and - because of a conversation we'd had just before the row - I was trying to be a good model for getting weight suspended between foot-stretchers (foot plate, in non-rower English) and oar handles, so body weight suspends very slightly above the seat as one pries the boat past the oar-blade. Doing that lets glutes be more engaged/active rather than pinned. This is more work, in the literal sense!
This evening, I went over to help with the first session of this year's two learn to row classes, which will be a 4 evenings/one morning thing each week throughout June. Not a super active night tonight, but a couple hours of walking, boat-carrying, holding onto boats to stabilize them at the dock for beginners to practice getting in/out, etc.
Getting in/out of these skinny, low on the water boats is tricky at first, especially for the folks who've not been as active. Basically, the classic collegiate-rower method is a step onto the deck (tippy), then a one-legged squat to get one's rear in the seat and the first foot into the boat's shoes. Most 30+ adults new to rowing aren't quite able to do this, flexibility, balance or leg-strength wise, so we need to help them find any method that works. Fortunately, grace is optional. (Even I don't do it exactly like the classic collegiate way, and I've been rowing for 20+ years. 🤷♀️)
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I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.
Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!4 -
Today was leg day, but I called it a day after my squat session, skipping all the accessory work so I can be fresh for my testing day this weekend.5
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My ankle started acting up a minute into today's workout so in 15 minutes I only did 10 down-ups, 27 box push ups, 18 strict knee raises, 9 manmakers minus the push up part and on my knees, 30 hang power snatches with the empty bar. Then I had an hour long pilates class where I tried my best to listen to my body. Today was a lesson in taking it easy. No idea what caused my ankle pain but I'm not interested in making it worse. My hands are also still completely blistered from yesterday's deadlifts so the knee raises were awful.3
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dralicephd wrote: »I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.
Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!
CONGRATS!2
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