What Was Your Work Out Today?
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Bike out of the shop today, tuned up and with a whole new front shifter (not just cables) and a new chain, so I took it out for a late-afternoon shakeout ride. Feels all smooth! 😀 23.3 miles, 10.6mph moving average, mostly Z2, about 17' Z3.
No fewer than 3 new detours on the trail, with this very special "figure it out, kiddo" signage at a point where two different detours needed direction signs. 🤣
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Worked with my PT today: squats, pull-ups, lunge+row combo, Bulgarian split squats (I hate these with a passion, they are the worst!), leg extension, lat pull down.2
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I did my gymnastics homework today and it was all arms.
4 sets of 10 assisted strict pull ups
4 sets of 15 trx ring rows and 10 db bicep curls per arm, with 5kg DBs, resting as much as needed after each set.
Afterwards I rolled out my arms because I was feeling every arm muscle I have. It was so intense for a 45 min workout.
Tomorrow's a forced day off because I can't do the workout and the pilates instructor is on vacation. I'll see if I can go on a walk.
Idk if I mentioned my knee hurting a lot but it started saturday afternoon and mostly I just tried not to overdo it and all the pain is gone as of this morning. Yay!3 -
@Ann, great to hear that you're back on two wheels. This is a great time of year to ride.
I did my basic return to running progression in the morning, then an open water swim after work yesterday.
I'm looking forward to an easy 90 minute ride bike tonight with my physical therapist, who is somewhat new to the roads.
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Push day in the weight room: bench press, incline DB press, decline cable fly, standing overhead press, lying EZ-bar extends4
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I lifted a little, doing:
3 sets of 5, OHP, 40 kgs
Front squat, 2 sets of 5, 60kgs
Deadlift, 1 set of 5, 100kgs2 -
Momentary return to a li'l ol' lady 2-a-day today:
This morning, rowed my usual 7k-ish in 2 seat (engine room) of the quad, and pushed a little harder because I had the mental bandwidth for it when not steering, also worked on my technique recommendations from last week's coached row. I'm really happy that some of my rowing buddies are volunteering to bow the quad sometimes, so I don't always do it.
This evening, I went to my first-ever group cycle outing. One of my regular rowing buddies encouraged me to join the ride, an easy-pace women's ride organized by a local bike shop. I didn't count, but I think there were around 12-15 women, and about half of us added an additional few miles via a loop at the end.
By coincidence, the trail they were doing tonight was part of my routine biking route, though I didn't know that when I told me friend I'd join in. It was a shorter distance, and a tiny bit slower pace than my Tu/Th rides have been: 12.3 miles, 9.3mph moving average (and I did a good bit of coasting to stay in line, as it was a mostly single-file trail). That was a good thing, though: I'm not used to a bike ride plus rowing all in one day, and it was very manageable . . . but let's just say I'm fully aware that I have quads, right now. We'll see what tomorrow brings. 😆
If the aftermath is also OK (including being able to get the usual Thursday ride in tomorrow if weather permits), I'll maybe keep participating in the group.6 -
183 minutes on my Elliptical for 12.35 miles. I'm off work for 6 days. Hopefully the kick start I need for a downward trend again!3
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Felt fine after yesterday's row/bike double, so went on with my normal Thursday bike ride, 23.4 miles, 10.7mph moving average, all but 3' were Z2 and below, so taking it pretty easy. Strong-ish wind from West, high teens gusting to mid 20s mph, which was a headwind or crosswind on some open stretches on the ride.
Supervised open rowing tonight, but didn't do anything active other than carrying some boats and oars.4 -
We did a short 10 min amrap of 3-6-9-12-15-etc power clean and push jerks + ring rows. I did 25kg and hang power c&js. I did 70 reps total! I'm very happy.
I know I pushed myself because at the accessory work my arms felt weak and I had to break stuff up into sets.
Now I just wanna nap. I got some walking in yesterday and this morning but overall I only did 4 workouts and this weekend I'm too busy. Next week I am off work so I'm planning to do 8 workouts total, which should be doable, and thursday I'm helping my sister move.3 -
I’m on here looking for 5-10 consistent members to have as friends who are motivated and active. Not liking for a large group of people. Just consistent, hard working people looking to take on challenging one day at a time. I’m a semi serious runner looking to run a 2:25 marathon. Looking to get stronger and be stronger then excuses I’ve used in the past.
*sorry about my username, I can’t change it.
My workout today was a one hour run. Looking to get back to strength work tomorrow after taking the week off to recover from my trail race ultra last week3 -
Leg day at the gym later on today! I lov leg day!5
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Whitewater kayaking. First time in over two years. I forgot how much I love to dance on the water with that nine-foot plastic boat. So fluid. So forgiving. I can move quickly across the current either forward or backwards, and I can surf waves of so many sizes.
It was hot out - three digit hot. I just wore some thin 0.5 mm neoprene shorts, an old Hydroskin shirt, and a short-sleeve semi-dry paddle top. The water was warmer than it usually is, but at 59° it was still cold. I was pleasantly surprised that after I'd go through a wave or hole and get gallons of water all over, I would momentarily be slightly chilled, but it didn't last.
We had one swimmer at Marten Creek Rapids. Hit a giant hole at the bottom, flipped, and failed to roll. I was downstream waiting in an eddy. I ferried out to him and was going to bulldoze his boat to an eddy. Not moving, so I told him to grab the back of my boat. He did, but then he let go. We told him to let go of the boat. A friend wrangled the boat, and I told the victim again to grab my boat. He did, but then he let go again. Last time he hung on, but he was dragging his feet. I told him to kick, and he said he didn't want to lose his shoe. I said KICK! He didn't. I got him to shore, then paddled back up to where his boat was. I clipped my tow tether onto his rescue bar and started paddling. That's when I realized he didn't have any float bags in his boat, and it's a huge boat over 90 gallons. Would. Not. Move. I shoved it out into the current to get it moving, then was able to pendulum it into the eddy where he was waiting. He pointed to where he was standing and said, "This would be a good place to get back in." I told him, well, your boat is here.
Several people admonished him for not having float bags. He said he had one. It wasn't inflated. Later he was saying something about flipping, and I reminded him float bags don't do anything when you're paddling, just keep water our if you leave your boat. He said, "I know what they're for." A couple of us said, "Get some new ones."
Next time I paddle with him, I'll check his boat first. If he doesn't have bags, I'll tell him that if he swims, I will rescue him, but he's on his own to chase his boat down.
But boy howdy was it a good time paddling that little boat.
Tomorrow I'll be in a tandem canoe with a friend pulling invasive weeds with an organized group, then Sunday in a solo canoe scouting the first day of a five-day paddle trip. Yeah. I guess I like paddles.7 -
No paddles in my life today, but oars again (unsurprisingly). This time, we were in the quad, and I rowed 2 seat (one seat bow-ward of the stroke rower, who's stern-most in the shell).
Once again in the engine room (2 and 3 seat in a quad), I was trying to get some power on each stroke again, feel a little decompression from the seat on each drive. In addition, our stroke rower (who sets the cadence, i.e., strokes per minute) was taking us a beat or two faster than most others in our group do in stroke; and the bow rower (also her first time this season in bow, responsible for steering and other calls) called some power tens, so there was a bit of an interval workout in there for a while.
About 1/3 of the row was Z3 for me, and a tiny bit of Z4, so still not super intense, but a bit more than we've done on so many of the hotter days.
I have to admit, I didn't individually do much tech focus. Somehow, the mood in the boat was a little goofy. There was a nice deer sighting (young spike buck); and some focusing on an earworm song that 2 seat was experiencing ("Kung Fu Fighting"), then that turned into individuals singing lines from different train songs when the freight trains ran the track section by the river, and that sort of thing. It was fun, but I spent more brain bandwidth on fun than technique, this time. (Usually, we don't talk much in the boat - let alone sing - except during water breaks when we turn at the bridges.)
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191 minutes on my Elliptical for 14 miles this AM. Then leg press 100# 5 sets of 20, Lat pull downs on a cable system 60# 3 sets of 20, then a cable row 60# 2 sets of 20, bicep curls with dumbbells 10# 2 sets of 20 and tricep kickbacks 10# 2 sets of 20. And giving blood tonight.4
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Worked out with my PT today and it felt good but tiring. My legs!!
RDLs, hamstring curl, leg extension, glute bridge, hip thrusts, several different row variations.5 -
More rowing, 3 seat of the quad, the usual 7k-ish. Today, we did some power 10s, and a couple of race starts (special stroke sequence to get the boat up to speed quickly from a standstill), plus a wide-grip drill that one of the club's learn-to-row coaches (who was rowing her single this AM) suggested to us. (I'd done a similar drill before when sweeping, but never sculling.) I also gave a little personal attention to technical stuff, mostly suspension and releases. Bit over 8' Z3, rest below.5
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Leg day!
Squats, leg press, calf raises, leg curls and leg extension
I also took my son for a walk around the town park this morning for 40 mins4 -
Hiked 12 miles with the baby. It was a personal best for me and it was gloriously quiet!6
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I pulled weeds.
From a canoe.
We focused on Ludwigia (Ludwigia hexapetala a.k.a. Water Primrose) and Parrots Feather (Myriophyllum aquaticum a.k.a., Brazilian Water Milfoil). I recruited three friends to come join the fun; the organizers appreciated the extra hands. Made less work for everyone.
Tomorrow a scouting trip for another event. Will be more fun had for sure.
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Finished the last 2 episodes of a series, I've been watching (The Terminal List). Then started to watch a movie to finish out. But I got interested and "bit the bullet" and watched till the end. Amounting to 270 minutes on the Elliptical for 18.54 miles.5
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2 hour run today 🏃🏻♂️💨💨5
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30 minute run on the TM (longest run since breaking my back!!) and then some ab work, chest press.7
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Thirteen and a half mile paddle5
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240 minutes on the Elliptical for 15.9 miles. Leg press increased from 100 to 150 #; 5 sets of 20, Lat pull downs increased from 60 to 70 #; 3 sets of 20, standing cable row increased to 70 #; 2 sets of 20, bicep curls with the cable system 10 #; 2 sets of 20, tricep kickbacks 10 #; 2 sets of 20, then used the double grip ripe for overhead pull downs 30 #; 2 sets of 20.4
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A few days behind, due to daughter's visit and hectic schedule. Short run/walk Thursday and Saturday, per PT's return to run progression plan. Open water swim on Friday with friends, some of whom swam, others provided kayak support. Went out for a solo bike ride yesterday.
Rest day today.5 -
I went climbing on Sunday. It was really good fun; a 2 hour session. I was back in Norwich and it was my first time back at this gym since lockdown. I have at least moved up a grade in that period. I got pretty much all the v3s I tried. I didn't get any v4s, but got close on a couple. The grading at this gym is notoriously tough.5
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Caught a summer cold from my daughter to end last week, stayed out of the gym until I got better. (Still have an occasional cough, but all other symptoms are gone.) All the squat racks were in use when I got to the gym this morning, so changed up and did my Tuesday back routine instead...
Pullups, cable row, BB row, BB shrugs, face pull, cable hammer curls5 -
I ripped open both my hands, including blisters that hadn't fully healed yet, and pushed myself to the limit in today's gymnastics class. I don't think I've ever done a harder workout and the main reason it felt so hard is because I'm about 40kg too heavy to reasonably attempt this but here I am.
Week 3 of our pull up progression:
After the warmup we practiced beat swings and some kips. Kips are hard for me because they require me bending my elbows while hanging from the pull up bar, effectively lifting most of my body weight at least a little bit, which is extremely hard. I can deadlift my bodyweight and then some but not more than once in a row and not while said bodyweight moves.
Then we did 8 x 1 min 15 seconds. I did 2 sets of 4 beat swings every 1 min 15. It was HARD. My shoulders were aching towards the end. But my beatswings are getting better. I am still terrified, which I can tell from my racing heartbeat, but it's getting less scary and some beatswings looked almost like kips.
Then after those 10 minutes, we had to do 3 sets of 10 seconds pull up hold at the top, which I did with the assistance of some horizontal bands, 10 bent over rows, which I did with 5kg DBs, and 60 seconds of kb farmer's hold, so holding a kb in each hand and standing up straight. I made the mistake of sharing with a man so we both did it with 2 24kg KBs. It was a nightmare but we both succeeded. My arms were shaking during almost 60 of the 180 seconds of that hold. The longest 3 minutes of my life.
Finally we did 3 sets of 10 DB bicep curls per hand. By this point I was so done, I used 5 kg DBs and called it a day.
I am so exhausted. Idc if it's water weight, I need to lose more weight to make pull ups doable. It just has to happen.4 -
9 mile run and stretching/ foam rolling. Still sore from yesterdays run 🤣🤣3
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