What Was Your Work Out Today?
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avalonblues wrote: »1.3 mile brisk walk
7 min. farmers carry (329m)
**30 lb dB w/ 5 thrusters after a pick-up
500m row in 1:51
1.3 mile brisk walk
Like your workout, good job.1 -
6/29/2019 - mid afternoon at high school track -
#1 - run slow 2 miles in 22:28,
#2 - faster run 0.25 miles with 0.25 miles jog recovery for 4 rounds = 2.0 miles in 19:49.
Plan was 8 rounds with a 2 mile cool down. Off day, I’m tired. Tomorrow is a mandatory rest day. I need it.0 -
around 13k meters in an 8 this morning. Nothing exciting other than that our fill in coach worked us very hard. I would have liked it more had the boat been set but such is life. We did some very long pieces, including a 31 min ladder (including the 10 minutes of paddling (rowing lightly) within it).1
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30 minute bike ride at moderate pace and 30 minute brisk walk. My hamstrings are getting stronger as they don’t ache as much when I’m biking!1
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Hilly, trail 10k. Hardest race I ran last year and was expecting to hate it just as much this year. Didn't hate it quite so much, in fact I actually enjoyed some of it and I was 2min faster than last year.2
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A shallow scuba dive, 12 metre max, 42 minutes. I barely breathed - my total air consumption was 50 bar, which is pretty good by my standards. My buoyancy was good.
Visibility was 0 at some points.
I am going bouldering this evening. It's a 7 hour break between the dive and exercise, which is hopefully sufficient given the profile and that I was on 32% nitrox.0 -
Walking (actually strolling...purposely not walking fast) just enjoying the scenery, beautiful weather and fresh air for about 4 miles early this morning. Also walking backwards for about a half a mile of our adventure (my hubby was with me, helping me not to trip or fall). We're going for a walk together again this evening too
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25 min on elliptical then 25 min on machines and free weights.0
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4,500m...in a single!?! The coach who made the lineups didn't realize that I'd never been in a single but it went well. I wasn't even in the most stable of our singles. I stayed dry (didn't flip) though eyes were on me at more or less all times.
For AnnPT - I got both blades off of the water all of maybe once and after getting more comfortable I was able to take most of my strokes at 3/4 slide. My new one year goal is to race in the men's novice 1x at regionals next year.2 -
4,500m...in a single!?! The coach who made the lineups didn't realize that I'd never been in a single but it went well. I wasn't even in the most stable of our singles. I stayed dry (didn't flip) though eyes were on me at more or less all times.
For AnnPT - I got both blades off of the water all of maybe once and after getting more comfortable I was able to take most of my strokes at 3/4 slide. My new one year goal is to race in the men's novice 1x at regionals next year.
Yay: Great accomplishment! (I knew you could.
).
Are you still a novice next year at regionals? I thought it was first year of rowing, not first of sculling or of a particular boat . . . but I admit I haven't cared about that rule in quite a few years.
Shortened stroke is definitely the thing to watch out for, moving from bigger boats, even from a rec/tubby single to a racing or even intermediate single. I've seen too many people want to be in the "big kid" boats too soon, shorten their stroke, groove that into muscle memory, and have a heckuva time getting the length back in the long run. Be careful, eh?0 -
Thanks! I got lots of congratulations today4,500m...in a single!?! The coach who made the lineups didn't realize that I'd never been in a single but it went well. I wasn't even in the most stable of our singles. I stayed dry (didn't flip) though eyes were on me at more or less all times.
For AnnPT - I got both blades off of the water all of maybe once and after getting more comfortable I was able to take most of my strokes at 3/4 slide. My new one year goal is to race in the men's novice 1x at regionals next year.
Yay: Great accomplishment! (I knew you could. ).
Are you still a novice next year at regionals? I thought it was first year of rowing, not first of sculling or of a particular boat . . . but I admit I haven't cared about that rule in quite a few years.
Shortened stroke is definitely the thing to watch out for, moving from bigger boats, even from a rec/tubby single to a racing or even intermediate single. I've seen too many people want to be in the "big kid" boats too soon, shorten their stroke, groove that into muscle memory, and have a heckuva time getting the length back in the long run. Be careful, eh?
Masters are novices for their first two years of rowing according to USRowing, so I'd be a second year novice. That crew who beat my novice 4+ last weekend? We're pretty sure they're second year novices. I personally think it's a weird rule, but I suppose they're assuming that adults don't practice 5+ days a week like a lot of juniors do, which is a fair assumption. Of course now that I've written that, I just realized that I'm in my first week of my new schedule of rowing which is..5 days a week .
I definitely would have much prefered to be in a rec single today as opposed to the intermediate one that I was in, but on the upside, it was the right weight class for me (the rec single was being used by someone else who is a bit timid in singles as well). I'm glad that I'm being pushed to gain confidence in a single though. It lets me be more flexible in terms of what boats I can be confidently put in, will be an asset when I eventually move for grad school and will have to find a new club (part of why I wanted to learn to scull to begin with), and it should help clean up my technique in bigger boats. It will also force me to become much more comfortable at bowing - lol. The weekend sculling coaches for development sculling will also call you out on your technique so I'm not super worried about baking in too many bad habits on that front.
edit: oh also I managed a river turn towards the very end when I was getting ready to dock!3 -
I ran my first ever sub 30 minute 5k despite the heat (ok, Scottish levels of heat). Also walked a fair bit. 16k steps in all.6
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I am upping my weight training lately now that I have lost more weight and am feeling better. Today I did back and chest after a 35 minute walk on the treadmill. Bench press, rows, two chest machines, three back machines, pull downs, calf raises, and leg lifts where I also lift my glutes off the ground (hits abs pretty well). Then I stretched at home. I did 6 shoulder exercises yesterday and 4 leg machines. Sometimes I do all kinds of standing leg raises in between sets when I weight train. I have a bad ankle, so they keep it strong and I can work on balance, toning, and active rest between sets. I am resting for the next two days and will do biceps and triceps Wednesday. Tomorrow my rest includes an 11 mile bike ride and stretching. Tuesday will be a 3 mile walk and more stretching. I am trying for weight training 3 times a week. I need to add more lower body strength training, but I hate squats and lunges and usually only do them if they are part of a class I am taking.2
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Friday: 6 mile run
Saturday: rest (ish. On my feet all day for a work event)
Today: swam 60 min / 2750 yards3 -
60 minutes riding bicycle. 30 minutes walking said bicycle up monster hills. Rode fast motorcycle up (and down) the mountain. Light day for this old man.3
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6/30/2019 - evening at park - walk 1 hour and 3.77 miles.1
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1 hour and 40 minutes at the gym yesterday. The new HRM helped tremendously. Kept my HR around 130ish the entire time, so it was a true "long slow day". Burned around 1200 calories. All cardio -- rowing, stairmaster, stationary bike and hand bike.0
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Friday - 3+ mile walk, hills
Saturday + Sunday - swimming 0 -
0701
AM
Handstand Pushup - Grease The Groove (On a Yoga Block)
5 x 3 (15)
Pull-ups - Fighter Pull-Up Program (15R Max) Day 11/30
16-14-12-10-8 (60)
Yoga
Hatha Sun Salutation - 10 Rounds
Meditate
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pierinifitness wrote: »
Thank you @pierinifitness
I am still pleasantly surprised that no soreness has set in.
The sets are getting tough but still no soreness to speak of...0 -
Splitting and stacking firewood this morning.
Going to take the dogs into town for the Canada day fireworks on the waterfront later. Probably walk around whitefish island beforehand until it gets dark.3 -
I think I set a new walking distance record yesterday! 11.24 miles according to mapmywalk!7
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3 mile dog walk/run followed by 100 KB swings and 100 pushups0
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estherdragonbat wrote: »I think I set a new walking distance record yesterday! 11.24 miles according to mapmywalk!
Awesome, congratulations. Were you able to go the distance without a potty break?3 -
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Leg Day:
*100 fast reps of 45* leg presses to engorge the legs/glutes with blood
*100 fast rep squats with 45s on smith machine
*100 fast reps dead lifts with 45s on smith machine
*100 fast reps 45* leg press narrow stance with 45s
*100 fast rep hip flexion
*100 fast rep seated calf raises with 45 dumbells ea
* rep to failure 45* leg press
* 15 min eliptical trainer
* 30 min aqua jet bed to work put the buildup of lactic acid in large muscle groups.
* Tears as I sit on the toilet as I post this, lmao
But seriously, I am seeing bigger gains in girth going lighter/more reps and perfect form than when I was lifting heavy. Proof for me is how long the muscles stay engorged with blood. Work on my legs every third day so they get plenty of recovery time. I aproach the other body parts the same way. Got my wife doing the same thing and her gains are phenomenal. You can see so much definition/separation/ vascular definition in her legs. She is attacking her arms and back the same way.
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~8,500m in a very novice 8 this morning. The water was lovely, the set was non-existent for the most part. All but two of the people in my boat had just come out of learn to row 2 so it was very interesting. Lots of deep breathing on my part.2
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Pilates...and it's been WAY too long.0
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10 box jumps
10 kettlebell swings
10 push-ups
10 sit-ups
Repeat x4
50 jump ropes
10 TRX chest presses
10 TRX rows
10 kettlebell goblet squats
Repeat x4
15 TRX pull-ups
15 kettlebell swings
15 push-ups
15 sit-ups
Run 3 laps around parking lot at the gym
10 TRX pull-ups
10 kettlebell swings
10 push-ups
10 sit-ups
Run 3 laps around parking lot at the gym
5 TRX pull-ups
5 kettlebell swings
5 push-ups
5 sit-ups
Run 3 laps around parking lot at the gym
Finished in just under 30 minutes1
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