What Was Your Work Out Today?
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Spin class.Today I coxed a 4. I didn't hit any logs, bridges, or other boats. I'm pleased with that given it was my second time coxing. I also got better at calling pieces and have decided that I currently prefer coxing 4s over 8s.
<snip actual workout for reply length>
Nice work! Bowloaded, or stern? Guessing bow. (I'd rather cox a sternloaded 8 than a bowloaded 4: Bugs me not to see the rowers. But our boats aren't fast, nor our river usually crowded, making the difference in slightlines NBD.)1 -
Walking in circles indoors for a few hours with a 2yr old stepping on my toes.0
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Spin class.Today I coxed a 4. I didn't hit any logs, bridges, or other boats. I'm pleased with that given it was my second time coxing. I also got better at calling pieces and have decided that I currently prefer coxing 4s over 8s.
<snip actual workout for reply length>
Nice work! Bowloaded, or stern? Guessing bow. (I'd rather cox a sternloaded 8 than a bowloaded 4: Bugs me not to see the rowers. But our boats aren't fast, nor our river usually crowded, making the difference in slightlines NBD.)
Thanks! I've only coxed stern loaded shells. We own very few bow loaded shells. My main issues are with confidence and with just trying to see things. I actually don't mind coxing - it really is wanting to become more confident in it. The idea of coxing a sternloaded 8 is both awesome and scary. Mostly awesome. Our river can get really crowded, especially on Saturday. That said even today, we took out two 4s and an 8, there were scullers seemingly everywhere at one point (I definitely told my boat that I wasn't going to call the next minute on until after I got through the scullers), and the juniors from the club we're next door to out somewhere (they managed to qualify a junior men's 8 and women's 8 for nationals). On the weekends we also get the dragon boaters (who don't follow traffic pattern rules) and now that it's fishing season, fishing boats.
All of that is also not mentioning the three or four sail boats that are docked in a random but predictable place on the river, new dead heads, the occasional pleasure boat (they're mainly an issue with regards to wakes), and this one really unpredictable guy in a single who keeps showing up during my Monday and Saturday practices.1 -
So far the addition of a recovery/endurance ride twice a week is going well. I say this noting that I am either getting the slightest of colds or have a new seasonal allergy symptom. I'm voting for allergies given how mild it is (the faintest of scratchy throats), that my seasonal allergies are nearing full bloom as of now (at some point my eyes will get itchy and burny and I'll need to message my GP so he can send in the prescription for the same prescription eye drops he prescribes me every year), and that it occurs very randomly.
I've had a headache, and I almost never get them.
You're a couple (few?) hundred miles south. There are fires in British Columbia, most of the smoke is blowing east as it moves south, but there's enough here to obscure all of the mountains. It's mostly up high, but not entirely. And that sure does give people scratchy throats.2 -
Friday
6am hill training session with PT, 30 min of leg burning pulling her up a hill then easing them back off running down before repeating. She added in a section of very short run/ walk intervals which really added to the burn. Apparently there's a method in her madness, we'll see if it's made anything easier in next week's session.
Tabata
Total body conditioning
Both classes only the hard core group were there (5 of us) and so she ramped everything up and they were very hard work.
Oh and 5/3/1 cycle 1 week 1 deadlifts. Followed by 5x10@50kg lat pull downs. My back is seriously feeling the deadlifts atm thanks to the 5month hiatus from deadlifting, which is why I added in the pull downs as my accessory lift today.1 -
Typical; woke up at 4:30, at the gym by 5:00, 50 minutes on the treadmill at an easy 6.2mph and then some stretching, planks and massage chair. Showered and at work ready to go!.
What I am continuing to learn is that I can't outrun a bad diet.
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Rowed a double for just under an hour.2
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Forgot my wireless headphones today so between that and a slightly sore lower back I'll probably do a TrainerRoad workout instead of erging.
What is good is that my lingering shoulder pain from a fracture last year (that we never did MRI to double check if I tore anything but it's not behaving like a torn rotator cuff) is responding very well to my actually doing shoulder PT band exercises. I was worried that rowing was aggravating it, but really it's that it's my dominant side, if I'm on the bed I prop myself up with the affected arm, and I prefer laying down on that side. Rowing starbird does aggravate it (which is why I always row port), but the major things are all related to laying on that side or propping myself up on that side. I think minimizing all of that plus the PT exercises has been helping.1 -
2 hours of bouldering!1
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5/31/2019
Much needed rest day but did get quite a bit walking and kicking soccer ball around with grandsons at park. Garmin said 10,462 steps which seems high.
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Might be right my son leads me around in circles it’s like that kid in the comics Billy your following his lines instead of going straight he goes all over back tracks a lot lol.1
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That was freakin' insane.. I'm beyond tired
So, the macro results for May:
Biking:
300 in 30: Day 31
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
220|300 Miles - 30:53
230|300 Miles - 31:57
240|300 Miles - 29:29
250|300 Miles - 29:54
260|300 Miles - 28:50
270|300 Miles - 29:29
280|300 Miles - 28:57
293|300 MIles - 37:22
303|300 Miles - 24:55 (personal best overall time) ((if my math is wrong, my brain is dead atm)
Tonight's Micro Results:
1 x 10 Reps Squats
10 x 1 Mile Rides
1 x 10 Reps Squats
1 x 10 Reps Squats
Mile 01 - 02:32
3 minute cool down
Mile 02 - 02:32
3 minute cool down
Mile 03 - 02:29
3 minute cool down
Mile 04 - 02:26
3 minute cool down
Mile 05 - 02:31
3 minute cool down
Mile 06 - 02:37
3 minute cool down
Mile 07 - 02:34
3 minute cool down
Mile 08 - 02:23
3 minute cool down
Mile 09 - 02:25
3 minute cool down
Mile 10 - 02:26
1 x 10 Reps Squats
Legs died sometime around mile 04. R.I.P. me tomorrow.. the DOMS are coming.
And with that, my 300 in 30 was met and exceeded. Plenty of miles in addition to these hiked/jogged/etc. I'm pleased with my progress, but have no intention to lock myself out of one of the most beautiful months the South has experienced in years to make sure I was home each night to ride. Hindsight and all that.. Still, I'm glad I set a goal, met a goal, and stuck to it.
Anywho, back to the M/W/F schedule and 30ish a week, I think.
Good luck to everyone else and congrats on the awesome posted workouts from earlier today! 1 -
Friday: Rest day
Saturday: body beast build legs. I prefer this to p90x legs and back0 -
Saturday
3 mile easy run to bootcamp
Bootcamp, trx based and lots of deep muscle work
I'm taking part in a 30:30 challenge this month, 30min of activity a day for 30 days. Not that I often do less than 30min, but there goes my Sunday rest days0 -
Krav Maga striking class. I finished over an hour ago and I think I’m still sweating.0
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@firef1y72 your training dedication and intensity always gets my attention. Be safe and continue marching forward!1
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My first post here.
Like to see what other people are doing for workouts.
30 minute spin- BDC high cadence HIIT
50 push ups; 50 floor dips
I am typically a runner for my cardio but like to do a spin a week- find them very challenging.1 -
Little over 9.1K rowing bow (steering seat) in a quad with 2 other women around my age (64 and 72 specifically - I'm 63) and a 30-something 2005 Big Ten rowing champion . . . in stroke, of course, because we're not stupid.
Yes, we can keep up (she has much more power).
There was a swan family upstream that has *==>6<==* fluffy babies. But they were far away, and all we could see was little bumps on one adult's back. (Another rower in a single got incontrovertible telephoto evidence of the fuzzball count. ) 2 -
pierinifitness wrote: »@firef1y72 your training dedication and intensity always gets my attention. Be safe and continue marching forward!
Thank you.0 -
An hour and 45ish min sitting two seat in a 4. It was a meh row. Choppy water on the front and back ends, really interesting coxing, but a few good pieces (and so meh pieces). I didn't get enough time to rest and drink water which was unfortunate, but it worked out once I realized I had to take every opportunity to drink. Instead of @AnnPT77 fuzzy adorable swan family sighting, we got to encounter a number of dragon boats...
While dragon boats can be very pretty, they don't give a flying (curses for not being able to properly swear here) about the traffic rules of the river. They've collectively decided that their courses should involve cutting diagonally across. Next weekend our practice coincides with an annual major two day dragon boat race. I am unexcited.
After all of that grumbling, post rowing breakfast/coffee was wonderful (a bunch of us go out for coffee and food after on Saturday). We have a cox from a big name university (though more big name in academia than rowing, though they did well this year) visiting us this summer so I'm excited to hopefully eventually be in one of his boats. I had fun chatting with him during coffee.2 -
60 minutes gardening. Hoeing, tilling, planting, potting, digging. No bike for me tonight unless I'm feeling sadistic. Today is supposed to be one of my recovery days from last month's May Marathon of Madness.
Still, gonna have peppers, tomatoes, and rosemary to harvest before I know it. Lavender in-ground just to smell nice. Rosemary in-ground to smell nice on some duck/turkey/chicken.
Also, new swanky scale came in today. Figure the fitness thread is a good place for this data for data driven folks:New scale is already impressing. Some scale data:
Weight: 281.4 - Okay, that's cool, I've had a ton of coffee since my normal weigh-in time.
Body Fat: 30.7 - I had been estimating my body fat closer to 29-30 for a while since by measurements, I was not at 39% as my crappy old scale said. Nice to see 0.7 between me and only being "Overfat" and not "Obese".
Total Body Water: 49.1% - Caff caff caff.
Muscle: 185.4lbs - Considering I weighed in at 281.4lbs, that means I have only 96lbs of weight I really want to drop. My goal weight was 173lbs. So my full-muscle weight is near that and I like seeing that.
Physical Rating: 3 - I am still fat.. but nearly a 2.
BMR: 2713 kcal
Metobolic Age: 50 - No idea why, but I am still in the obese range.
Bone Mass: 9.4lbs. - Forget what this means.
Visceral Fat: 15 - 1-12 is considered normal range. 13 - 50 is not. I am right on the dang edge.
Good luck to everyone else in their endeavours today!
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Deadlifts 3x8
Pulldowns 3x10
Dumbbell press 3x8
Dumbbell curls 1x12
Ab machine 2x150 -
7 mile hike1
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6/1/2019 at park late afternoon 88F degrees 36 percent humidity -
Walk 3.0 miles in 59:52 and did 5 sets of pull-ups x 10 and bar dips x 10 during walk pause when passing pull-up and bar dip apparatus. Total of 50 pull-ups and 50 bar dips.
Weather is getting hot, thought about watermelon during walk.
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Today easy run after a week of training hard in the fitness studio 💪😃0
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Sunday.
Today is supposed to be my rest day but I've been putting off a 7 mile easy run all week. So I got up at 5am and was out the door by 5.30am. So glad I did, was such a nice time to run, warm but not too hot, had the roads and trails near enough to myself, saw loads of fluffy bunnies (including babies). And despite taking an easy pace was faster than either of the 2 10k races I did last month. Think I'm finally starting to get some of my pre-marathon speed back1 -
2 mile walk. I should be lifting today but woke with a lot of soreness in right shoulder/pec, so I’m resting muscles instead.0
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