What Was Your Work Out Today?

Bodenista

I spent an hour gardening this morning before it got too hot but it still left me sweating and then cleaned the house from top to bottom.

Now I'm laid on my sun lounger soaking up the sun 🌞

AnnPT77

Happily, it cooled off a little (only 80F atm), and the wind wasn't as strong as yesterday, so we got a nice row in this morning. My most frequent double partner volunteered to bow (i.e. steer), so I was in stroke in the double for a change (trying to count "in . . . out . . . 3 . . . 4 . . . in . . ." in my head to keep the cadence steady!). Ended up with the usual 7k-ish, mostly Z2, a little Z3.

The university women's team had a high school camp going, with boats out on the water with us - these would be young women new to rowing. After the row, as they and we were going back to cars, I told a couple of the young women (who'd passed us in a pair, as we rowed our double) that they had won a race with their great-grannies, and they seemed to get a kick out of that.

I think that'll be it for formal exercise today, though I may do some outdoor work at home.

dralicephd

Since the weather is playing nice today, the kid and I went for an hour-ish walk in the hilly neighborhood behind us. We walked as fast as we could (Except for one break at the top of the biggest hill to try to see the elementary school in the distance ). We covered 4.4 miles. My HR was mostly in Zone 2 (except for the steep parts).

I'm looking back at the routes we've done previously and comparing HR and the ascent and descent readings from my watch and I think I can start to figure out which streets have slightly more challenging hills. Interesting.... I'll have to play with that some more on future walks.

MikePfirrman

Today was supposed to be a harder row in the garage gym. Even though it's cooler today (we expect rain, yah!), I didn't feel like sweating it out in the hot gym. Golf last night was 111. So I was drained from that already.

Ended up doing 16 two minute intervals w/ one minute slow recovery -- 8 on the LateralX and then 8 on the Assault Bike -- all about as hard as I could push for 2 minutes. Did a 10 minute C/D after.

Also have done weight supersets today as well -- so far six sets of shoulders, chest and legs -- all complex moves. Tomorrow is my off day. Much needed.

dralicephd

@MikePfirrman every time you mention the "Assault Bike" I get this weird image of you running some apocalyptic training course where people throw bikes at you.

AnnPT77

MikePfirrman wrote: »

Today was supposed to be a harder row in the garage gym. Even though it's cooler today (we expect rain, yah!), I didn't feel like sweating it out in the hot gym. Golf last night was 111. So I was drained from that already.

Ended up doing 16 two minute intervals w/ one minute slow recovery -- 8 on the LateralX and then 8 on the Assault Bike -- all about as hard as I could push for 2 minutes. Did a 10 minute C/D after.

Also have done weight supersets today as well -- so far six sets of shoulders, chest and legs -- all complex moves. Tomorrow is my off day. Much needed.

2' intervals with 1' recovery are pretty (bleep) challenging. I think that's nice work. Sixteen is lots!

IMO, this issue of navigating heat - which is always relative to our routine climate, and means not only heat but also humidity and our own physiological responses to both - is a challenge, and puzzle.

I lived in Reno NV (OK, Sparks) one summer, and found the challenges very different to what I find at home in Michigan. In Michigan, I perceive my sweat and therefore the need for hydration as more evident. Out in the high desert, it was more like fatigue (really hydration issues) mysteriously arrived with the heat - I didn't perceive sweat at all because it instantly evaporated.

@MikePfirrman, I know you're a transplant, but have been there in the SW for a while now. But I know that the adaptation is . . . interesting.

For me, every year, there's a slightly different twist to heat/humidity adjustment. This year, we had late cold here, then pretty sudden heat/humidity. Conditioning to the heat/humidity is IME a bit gradual - maybe extra so with age and the related relevance of recovery management?

Bodenista

Well I pulled something in the back of my right knee going upstairs to bed last night (it's been dodgy for a while) and so all I've done is cut the grass today which doesn't really count. Oh well tomorrow is another day 🙃

azuki84

insane volume leg workout. I'm so happy with my gains!!! vascularity EVERYWHERE YASSSS

RaquelFit2

dralicephd wrote: »

@MikePfirrman every time you mention the "Assault Bike" I get this weird image of you running some apocalyptic training course where people throw bikes at you.

Now THAT would be a good workout.

AnnPT77

Unless I can count doing a few sun salutations on the dock (in beautiful sunshine and moderate temps, BTW), while dockmastering for learn to row class, then it's just a lovely, lovely rest day. Happy!

Bodenista

AnnPT77 wrote: »

Unless I can count doing a few sun salutations on the dock (in beautiful sunshine and moderate temps, BTW), while dockmastering for learn to row class, then it's just a lovely, lovely rest day. Happy!

Sun salutations on the dock sounds lovely and after reading all your workout posts, I think a daybof rest is well deserved 🌞

Djproulx

First time back on my bike in 3 weeks. Easy paced 25 miles with one fairly good 2-3 mile climb in the middle of the route. It was the right amount of work. I'm feeling some slight soreness, but not anything of concern. I hope to get out for an open water swim tomorrow.

dralicephd

Did a quick 30 min on the elliptical (2 miles... a fast pace for me!), most in Zone 3. This served as warmup for some strength training: Crunches, bridges, dumbbell pushups and rows, bicep and tricep curls, and some shoulder therapy.

MikePfirrman

dralicephd wrote: »

@MikePfirrman every time you mention the "Assault Bike" I get this weird image of you running some apocalyptic training course where people throw bikes at you.

LOL, Assault Bikes are great. Think of the old fashioned Schwinn Air Bike. They are basically upgraded, more sturdy versions of those. You use both your legs and arms -- full body workout, but there's no motor to burn out. I own an AD Pro, which is a Schwinn. Great workout but it's also versatile. It can destroy the best of athletes but it's also gentle enough for anyone -- you go as easy or hard as you want. Highly recommend them! Though I personally wouldn't chose a Schwinn AD Pro again. I'd get a Rogue Echo -- cheaper and better built.

@ Ann -- yeah, I'm still adjusting to the heat. To complicate matters, we are around a mile high in elevation, which is an added challenge. I have had a lot more issues with being dehydrated since moving here. I was all geeked up for my golf on Thursday night. Cooling hat, cooling towels and even a cooling hood thing for when we parked. The sixteen intervals are brutal, but I start on the LateralX -- it's a slower build on HR than the rower or the Assault Bike. By the time I'm done with that, my HR is only around 83% max or so, so it doesn't feel too bad. I can only do around 8 of these on the rower. That's the idea. To try to get better on more intervals on the rower, which seems to max out my HR much quicker.

nossmf

Yesterday was Full Body Friday...

Deadlifts, Hack Squats, DB Press, DB Row, Shoulder DB Front/Side/Rear Raises, DB Curls, DB Extensions

Today was grocery day, which combines my body getting thinner by walking around the store for an hour, plus my wallet getting thinner at the checkout counter...

swimmom_1

Worked everyday this week. Had a class to learn Plasmaphoresis and a meeting afterwards on what was my day off on Tuesday. At least I get paid OT after 40 hours. So no workout this week till today. My usual elliptical, 242 minutes for 16.26 miles, slower than my usual, and then 2 hours on the riding lawn mower.

bojaantje3822

Assault bikes can be brutal. We got the Rogue Echo at our gym and everyone hates that thing. It's great

drmwc

I was due to have a sedentary day yesterday. (I played in my first live Go tournament since lockdown.) There seemed to be a climbing gym next to the venue, so I fixed the sendetariness by giving it a visit. I lasted 2.5 hours in a fairly brutal session. I got quite a lot of hard routes, but could barely walk afterwards. It was good fun.

AnnPT77

A beautiful Sunday morning row, hardly anyone else on the river, just one slow outboard boat fishing, and a fishing pedal-kayaker, plus our single and quad. I was in bow of the quad again, because (sigh) everyone else said "I want to be engine room today" (so did I, TBH). But one of them stroked, and someone has to bow, so I did. As usual, it was around 7k.

Experimenting, we did a single power 10 (at relatively low rating (strokes per minute, SPM)) that went OK.

Sometimes people think the way to go faster is more SPM, but that idea is a little fraught. If the rowers take harder strokes, a well-performed recovery (when the blades aren't in the water) automagically increases strokes per minute. The idea is that - loosely - the oars pry the boat through the water (the oar blade and rower don't move much, wrt the river bank), then the rowers let the boat run under them during the recovery, which takes them back to the next catch. If the pry is harder, the boat goes faster, and the catch arrives a little more quickly. One can push that ratio a little to race, but too many boats I've been in rush the slide hard during recovery during power pieces/races, which slams the boat counter to the direction of travel. That's not helpful. 😆

bojaantje3822

There was an arts and music festival a couple towns over. It was great fun but we only got in 6-7K steps. Overall not bad for a rest day

Djproulx

Very windy, so I switched from a planned open water swim to join some friends for an easy paced bike ride. Wind was even tough on the bike, but it was a very pretty route through woods and farmland. We rode for 49 miles and got some work in as we fought the wind the whole time. Now its running errands and a visit from my oldest for Fathers day. Not a bad day!

swimmom_1

Elliptical 241 minutes for 18 miles. Thought I would get another session in later, while I was doing the first one, but too much to do around the house.

bojaantje3822

I decided to kinda do the regular workout. It was supposed to be 7x2 minutes of 15/12 cal row + max back squats at 60%, then 1 min rest. Since I hurt my back, I decided to see what felt okay. I did 9-12 cal bike and backsquats at 48%, ranging between 4 and 9 backsquats per set. Not bad imo

MikePfirrman

Skipped yesterday for Father's Day -- daughter took me to TopGolf in the AM. Instead of battling restaurants, I cooked at home -- made a huge spread (I love to cook, so not a chore for me) w/ Chicken Marsala, Cheesy Polenta and fresh, garlicky green beans and a Gluten free scratch chocolate cake for dessert. Needed to work a bit of that off today!

Did 30 minutes on the rower @2:23.2 pace (and still kept nearly all of it under 75% max HR, so that's pretty good for me, though today was a good 10 degrees cooler than last week -- 92 at lunch). Then did a 20 C/D on the LateralX (lateral elliptical/stepper).

dralicephd

The kid and I did a 4 mile walk in about 75 min. We weren't moving very fast today, as it is getting hot again. ugh... Anyhoo, my HR was mostly in Zone 2, with frequent dips into 3 and 4 going up hills.

AnnPT77

The usual roughly 7k rowing bow in the double (in a near-comatose state after a night of short and extraordinarily poor sleep), then a mostly kibitzing, meandering visit to the learn-to-row class - no vigor there, tonight (fine by me).

AdamAthletic

Crushed my workout goal by 6:30am.
Nice run and chest workout!
7km (short for my usual run but my ankle isn’t happy with me from driving through traffic constantly).

Still, great start to the day!

drmwc

Yesterday was a rest day, so I did 12 miles' walk. I should be able to get a climb in this evening.

bojaantje3822

I did a very gentle oly class with plenty of warm up and light (for me) weights.
I did a 12 minute emom of 2 power snatches at 15, 17,5 and 20kg for 4 rounds each, then 4 sets of a snatch balance and overhead squat, building up from empty bar (15kg) to 22,5kg. My back feels mostly okay.

dralicephd

The kid and I went for a short walk today on mostly flat ground (gentle slopes or "false flats"). We covered about 2 miles in 30 minutes. HR in Zone 2 and 3. That was as long as either of us wanted to be outside in the heat.

After we came home I did some strength training. I'm experimenting with different exercises to find a set of things I like (for now, low weight & 2 sets only). Today's stuff: dumbbell bench press and rows, some shoulder PT exercises, crunches, bridges, 2nd position plies in turnout (squats hurt my knees, but plies in turnout do not!), lateral squats, dead lifts.

Not sure if I like the lateral squats. We'll see what the knees think.