What Was Your Work Out Today?
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Day 23 EPIC I (glutes & abs dumbbell workout)1
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Long weekend ride complete - 27.71 miles @ 13.6 mph avg, 2 hours and 2 minutes elapsed.
Will be doing chores and such around the house the rest of the day.1 -
Gave my legs a first real test since race day. Joined a group of six other friends for an annual Castle Climb ride. Trip was 16 miles out, then a 1.1mile trip up to Castle Craig, an uphill climb that varies between 6-9% grade. Return on the same route, with a nasty little surprise at the end. Turned onto a beautiful last mile stretch through a local farm that ends with a 200yd climb that is roughly 16% grade. It was nasty. Several cyclists dismounted halfway up and walked it. I lived through it, but barely, lol. Rest day tomorrow.
Looking forward to next week's Pie Ride, that features a ferry ride, a stop for coffee and apple pie, then a return trip via some similarly challenging terrain.
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My Todays work out
Aerobic. The core of any fitness program should include some form of continuous movement. · Strength. These exercises help increase muscle power and strength.
My Health Calculator-1 -
No real workout today, but a lot of stairs up and down, getting things down from the attic for a yard sale tomorrow.1
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Rowing club's social Fall row this morning, in which we took a quad and a double upstream past the bridge where we usually spin, into a wider shallower area at first, with quite a few potential snags. (I was in bow of the double.) It's less developed up on that stretch, with a cemetery and houses at first, then a nature area and mostly wooded views on both sides.
The swans are usually up there, and today were kind enough to give us a close flyover: They make a haunting sound as they fly, if one is close enough to hear. There was an egret (modeling feathers white enough to nearly glow), and some great blue herons, plus the usual ducks, geese, etc.
Not much Fall color yet here, but we had a rather lovely (but slightly scary) fog on the early part of the row, which eventually burned off about half way through. The water was very calm, so the reflections were striking after the sun came out.
Round trip was only about 8.8km, and (because of the potential snags) much of it at a very slow pace. In the double, we did some interval pieces once back in our safer familiar part of the river with the fog gone (10 stroke hard, 10 stroke moderate repeats). For various reasons (heat, surgeries, etc.) we haven't done intervals much recently, so that was fun.
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Bumped up my recently increased 2 hour Elliptical today to 130 minutes!5
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40 minute elliptical session finished off with a 10 min jog =ing 1 mile. Tossed in the mile as I didn’t feel like the 1st 40 mins were enough.3
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After spending most of the day preparing for and then actually manning a stall at a local flea market, just a short workout tonight: 20min of indoor rowing, 3736 meters.2
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The jungle was getting out of control.
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12K on the rower today and did a ton around the house on top of it.3
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Speed interval on treadmill. A bit of a rest day.3
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Walking at an incline on a treadmill in hiking boots. Wanting to break the boots in for a big hike in the Spring.4
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Had a busy weekend, longer ride on Saturday plus stuff around the house, Sunday was yard work and errands.
Today was a shorter ride of 17 miles, had a storm blow thru last night that left lots of debris on the path so played dodge the crap all of the ride. Will be doing upper body stuff later today.1 -
7-8 am:
Warm up
Yoga - (10m)
Strength: E5MOM
HSPU - 5x5r (25r)
Row - 5x12r (60r)
Side Laterals - Bands - 1x25, then rest paused - 5x5 (50)
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Push Day ... BB bench press, incline DB press, overhead BB press, cable pushdowns, cable flies2
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Slept in today morning. Will play badminton today evening2
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