What Was Your Work Out Today?
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Rowed bow in a double this morning, first time in a double this season. Usual distance, but not super intense because the stroke rower is a guy who started last year, was looking for some coaching as well a recreational row, so we stopped a couple of time to do drills, he rowed ultra-slowly along for small bits, and that sort of thing.
This evening was the first of our learn to row classes - two classes, M/W and Tu/Th, all through June. There are two coaches, and I'm like an assistant, I guess - a little minor coaching, answering questions, taking people who need extra help out in a double, carrying boats, whatever.
But not much vigor tonight for me, just a little light coaching on ergs and some oar-wrangling and such. The first session is always mostly on land, with a brief visit to the barge to get the class members familiar with how to put in the seats and oars, and get into the craft itself. (It's like rowing your living room, about the same size, shape, stability, performance characteristics - used for beginner training and parties.)4 -
I tweaked a finger, so Monday was my last day's climbing of the week. It seems fine now, though.
I lifted a couple of times in the week, the details of alarums and excursions are lost to posterity.
Saturday
Caving. We did Northern Lights at Ogof Fynnon Ddu top entrance. It's quite a big trip; I think it normally takes people 7 or 8 hours. There were just two of us, and we're both reasonably fit, so we got a bit of wriggle on on and got it done in about 5 hours. I got stuck for a couple of minutes at the top of a climb where it turns into a squeeze to get into the Northen Lights.,but I eventually twisted the right way.
Sunday
We meandered up and down a valley, where a friend had found what appears to be a new cave. It was very tight; he managed to wriggle through to link it up with another cave. It was too narrow for me, although I did get about 15 metres into the 30m squeeze. I suspect I'm the fourth person ever to see this passage. Here is me entering the system:
We spent a few hours wandering up and down the valley after this going into small caves.5 -
Lower body power day in the weight room.
Deadlift 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Calf Extension 4x12
Cable Crunch 3x10
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DiscusTank5 wrote: »Got in a 30 min run this morning, in warmer weather than I'd like. (My ideal is running in 45 F but that's hard to come by in June in Arkansas
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Back in my cross country days as a teenager, my all-time best 5k time came in the middle of a snow storm, where the ground was warm enough to instantly melt the downfall so no issues with traction, but the air cooled my body as fast as my exertions were heating it. Also rather peaceful running and not being able to see more than a couple hundred yards on any side, limiting the number of other runners I could see to only a handful.3 -
We meandered up and down a valley, where a friend had found what appears to be a new cave. It was very tight; he managed to wriggle through to link it up with another cave. It was too narrow for me, although I did get about 15 metres into the 30m squeeze.
I'm claustrophobic, and just listening to you describe it sent shivers down my spine.1 -
Mine have been "non-traditional" as far as what most would call "work-outs." But I'm having fun!
Last week I went paddling two days (Sunday and Thursday). It was about 18 miles each day. The second day launched from where the first day ended. I didn't really get any pictures, and that's OK.
On Monday and Wednesday, I went to the aquarium and did some diving. Wait. That's not even outside. Never mind!
Then this past weekend I drove over to the coast to meet a friend. I bought a car from a friend who was moving to Australia in October; this was my first night "camping" in the car. We had a little RAV4 party. Hers is a couple years newer, but has a lot more miles. She was paddling a decked kayak, I had an open canoe.
We walked on the beach, drove to town, walked on the shore where the waves break on rocks, had a nice meal at the brewery, then went back to camp and saw the sunset.
We paddled a neat canoe trail the next day. It starts in a lake and goes out the river outlet from the lake out to the sea. So you get lacustrine, riverine, and estuarine environments over three miles. Then we were out in the dunes. The wind was horrendous, so we didn't make it all the way to the ocean.
There's a tide gate along the river, and there's a portage made of polyethylene skids, so it's a very easy portage both down and back up. The water was higher in the lake than I've seen previously, and the tide was in; both sides of the portage were pretty easy.
The last quarter mile upwind on the lake was a little scary. There were whitecaps. I thought I might get flipped; my canoe is kind of "twitchy." I didn't. My friend said SHE even thought she might get flipped in her kayak, and it sheds wind better. Of course from a kayak with a skirt, she could have rolled up. I would have just been swimming.
On the way home, we stopped and did a short hike up a creek that has lots of small waterfalls and a couple larger ones. It's a nice hike; it was kind of crowded since it was a beautiful weekend day. We never go just for the hike; it's too long of a drive for such a short hike. We seldom do it on the way back from the coast because there's not time. Well, this time we did it.
Yesterday I hiked up a local peak that's the highest in the coast range. I hadn't been up this year. Hiked a bit more than seven miles through beautiful forest and saw a bunch of wildflowers. There were different flowers blooming along the way to the top. It was really windy up there, but I stayed a while as it was one of those rare days you can see the beach and even the waves crashing in (and the bridge over the bay) and also the Cascade volcanoes to the east. Usually you can see one or the other; sometimes neither. Every now and then, you can see both. Nice day.
Today I'm taking friends for a 15 mile paddle on the river again.7 -
So jealous right now...2
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There are some nice-looking adventures going on! Well done, everyone. I tweaked my knee playing softball about two weeks ago so am relegated to the spin bike for now!2
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Wow caving, canoeing, hiking, what amazing adventures!
Mine is less exciting today, cycled to a friend's (mile or so each way) to walk her dog first thing. No chance to get to the gym today or tomorrow due to work commitments.3 -
@mtaratoot - Wow, what great pictures! Looks like quite adventure.
@drmwc - I'm claustrophobic as well, so NO THANK YOU! I really admire your ability to block out fear/anxiety while climbing/caving/diving. I don't know if I could train myself to do that. Probably not.
Took an easy spin yesterday with my wife. She rode her eBike and I rode my hybrid for 12 miles on our local bike trail. i had a trainer led gym session today, plus a 20 minute treadmill romp just to keep the legs moving.
Maybe a swim tomorrow.3 -
Saturday I got stuck for a couple of minutes at the top of a climb where it turns into a squeeze to get into the Northen Lights.,but I eventually twisted the right way.
We spent a few hours wandering up and down the valley after this going into small caves.
@drmwc, this story is amazing and also the stuff of my nightmares, you realize!?! That picture of your feet disappearing into a gopher hole was something else.
I biked first thing this morning, so it was still cool out. A 20 min. loop around my house, then back to get my autistic son ready for the bus (summer school), followed by a 10 min. ride to my local coffee shop, reading for a bit, then another 20 minutes or so on a meandering ride back home to take my daughter to swim practice.
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laurachambers86 wrote: »Wow caving, canoeing, hiking, what amazing adventures!
Mine is less exciting today, cycled to a friend's (mile or so each way) to walk her dog first thing. No chance to get to the gym today or tomorrow due to work commitments.
@laurachambers86, my workout today was a lot like yours. No caving over here!2 -
Mine have been "non-traditional" as far as what most would call "work-outs." But I'm having fun!
Last week I went paddling two days (Sunday and Thursday). It was about 18 miles each day. The second day launched from where the first day ended. I didn't really get any pictures, and that's OK.
Yesterday I hiked up a local peak that's the highest in the coast range. I hadn't been up this year. Hiked a bit more than seven miles through beautiful forest and saw a bunch of wildflowers. There were different flowers blooming along the way to the top. It was really windy up there, but I stayed a while as it was one of those rare days you can see the beach and even the waves crashing in (and the bridge over the bay) and also the Cascade volcanoes to the east. Usually you can see one or the other; sometimes neither. Every now and then, you can see both. Nice day.
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@mtaratoot, thanks for sharing your adventures. Those pictures were gorgeous. Where is this, if you don't mind my asking? It is hard to believe anyone would want to move away from so much natural beauty, even for Australia. I'd love to see volcano pictures if you have some.
*Update* I did a quick Google search and realized you are in the Pacific NW. Lucky!1 -
Complicated schedule day, so not much activity: Just a walk while my car was getting repaired, 4.27 miles at a casual 3.1 mph pace. Later, helped with learn-to-row class again, only slightly more physical than last night, so pretty negligible.
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DiscusTank5 wrote: »Mine have been "non-traditional" as far as what most would call "work-outs." But I'm having fun!
Last week I went paddling two days (Sunday and Thursday). It was about 18 miles each day. The second day launched from where the first day ended. I didn't really get any pictures, and that's OK.
Yesterday I hiked up a local peak that's the highest in the coast range. I hadn't been up this year. Hiked a bit more than seven miles through beautiful forest and saw a bunch of wildflowers. There were different flowers blooming along the way to the top. It was really windy up there, but I stayed a while as it was one of those rare days you can see the beach and even the waves crashing in (and the bridge over the bay) and also the Cascade volcanoes to the east. Usually you can see one or the other; sometimes neither. Every now and then, you can see both. Nice day.
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@mtaratoot, thanks for sharing your adventures. Those pictures were gorgeous. Where is this, if you don't mind my asking? It is hard to believe anyone would want to move away from so much natural beauty, even for Australia. I'd love to see volcano pictures if you have some.
*Update* I did a quick Google search and realized you are in the Pacific NW. Lucky!
The pictures were from Tillicum Beach campground, Siltcoos Canoe Trail, Sweet Creek, and Marys Peak.
On our trip today we saw only eight Bald Eagles. One was a juvenile; the rest were adults. We also saw a very rare thing; a small flock of Pelicans. They are not uncommon east of the Cascades, like on the Snake River, but we don't see them here. Well, we saw them today. Pretty kitten awesome.3 -
A 30 minute pool swim today, first thing. I slept badly--that seems to affect my swim more than my bike or run.4
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40 minutes of spinning5
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Hour on the elliptical, hills.
Must've slept wrong, because I woke with a stitch in my side along my ribs which flared every time I tried to inhale deeply. Made the middle part of my elliptical session pretty uncomfortable, as that's when the hills are at their steepest/hardest resistance. But my final numbers for distance and calorie burn were consistent with previous sessions, so it didn't seem to affect performance, only comfort.4 -
The wildfire smoke from Canada is affecting the Northeast US in a significant way. We are getting advisories suggesting that people limit outdoor activities. So I skipped my open water swim in favor of a pool session. Nothing too hard on race week. Workout was 600 warmup, then 2 x500yds on 20sec recovery, then 200 cooldown. For the main set (500s) I wore the Roka SIM shorts that provide flotation to simulate a wetsuit swim while allowing for kicking.
Friends who are already at the New Jersey race venue advised that today's air quality reading of 166 is at an "orange alert" level. If the level gets to red, the race will be cancelled. I'm hoping that the smoke impact will lessen by Saturday. Race is Sunday. Fingers crossed.5 -
The wildfire smoke from Canada is affecting the Northeast US in a significant way.
Friends who are already at the New Jersey race venue advised that today's air quality reading of 166 is at an "orange alert" level. If the level gets to red, the race will be cancelled. I'm hoping that the smoke impact will lessen by Saturday. Race is Sunday. Fingers crossed.
@Djproulx, I'm sorry to hear that! Hope the wildfires die out and the race goes on.0 -
Cooler day today, and one of our group needed to get home early-ish, so we started rowing a little earlier than usual. I rowed bow in the quad. We did power 10s (interval workout) during about half the workout time (warm-up to the bridge, intervals down to the other bridge, cool-down back to the boathouse, basically). Splits (minutes:seconds per 500m) were dropping by around 40 seconds or so on the power pieces.
Helped with learn-to-Row class tonight. I did some barge wrangling to bring it up to/from the dock (poling & stand-up paddling the unwieldy giant rectangular thing), then just ran the tiller while the class rowed it, so mild activity.3 -
Upper body hypertrophy day in the weight room:
Incline Bench Press 4x12
Incline Cable Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec
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@Djproulx I hope the wildfire smoke clears for you in time!
I haven't managed to fit any workouts in the past two days due to really complicated long work days, early starts and late finishes. So all I've been able to focus on is steps, which is better than nothing. Have a banging headache tonight so am hoping it goes when I sleep so that I can get to the gym first thing.2 -
Thanks, @laurachambers86. I suspect it will be tough call for the race director, since a race cancellation affects so many people. OTOH, the risk of 1000 athletes being exposed to dangerous particulates in the air during several hours of heavy exertion presents a huge safety issue beyond the "normal" risks inherent in triathlon.
The RD posted an Instagram video saying the race is still a few days away and updates will come as soon as they have news.
Given the poor air quality here, I opted for a trip to the gym for some flexibility work and a 35minute treadmill run. No real fitness gains happen during race week, so the best thing I can do is enjoy the rest.5 -
My headache got worse last night and progressed into a migraine. Still felt it this morning so did the sensible thing and cancelled my gym workout. I get annoyed with myself for stuff like this even though it's outside of my control and would be stupid to even attempt a gym workout!
The weekend is scheduled to be around 25°C + here in the UK, I'm riding my share horse both days so have booked swimming as well so I can cool off afterwards.4 -
Skipped my scheduled leg workout in the weight room, there's a paperwork snafu with my gym membership which I will get resolved after I come back from my vacation to see my son graduate from US Army basic training. No workouts for me the next couple weeks until I get back home.4
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Long run this morning for me: 45 min. with another 40 min. of walking split between before and after (and a few minutes in the middle of the run).
Yesterday's workout was some short stints of biking, around 50 min. total.3 -
Big surprise, rowed again, the usual just under 7k. I was stroke rower in the quad.
Mostly did steady state, only a couple of power 10s, as a concession to the air quality here (orange zone, caution to people with sensitivities/health conditions . . . I have COPD, mostly asymptomatic, so . . . .). Yeah, it's from the Canada fires here, too, but not as much problem here as on the US East coast.
We look at our fastest immediate/temporary split (time per 500m as estimated in the moment by Garmin) to see how we're doing technically/power-wise. On the second power piece, we got the fastest split - briefly - that I've seen in any of our quads. It was a technique thing - we were well-synchronized, all on our game for those 10 strokes. Maybe we're making progress?
The row was it for today, other than the random minor stuff I do most every day here and there (few low squat holds, donkey kicks, side leg raises, whatever, during moments when I'm waiting for the microwave or some such thing).3 -
Wildfire smoke has cleared, so we’re a go for tomorrow. Should be fun!5 -
Good luck @Djproulx !
Today I went for a gentle horse ride in the morning, it was already 25°C at 9am and I can still feel the remnants of my migraine so we just plodded for about 40 minutes. The swim afterwards was amazing (I also hosed the horse down before I left as I thought he'd appreciate it!). I only did 20 lengths as the pool was busy but the main aim was to cool down and get some gentle exercise in, which I can say I achieved.3
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