What Was Your Work Out Today?

Made the smart decision to go to the club's sculling picnic and I'm currently on my way back (I'm not driving). We went to Vancouver Lake and rowed on their race course. I'm not doing any sculling races so my sole goal was to get in more strokes and have more time in a double.

I spent one hour in a double, one hour in a quad, and then did my flip test because I had nothing to do and the sculling coach had nothing to do. So about 8k meters un total. It was really good, especially my time in the double. I'm a bit sad that I didnt get to really row a single, but I glad that I did the flip test

I should also add, helping derig and rig all of our sculling shells as well as putting then on and taking them off the trailer.

Popping antacids 1 - 2 - 1 - 2 feel the burn.
Hoping it goes away by tomorrow so I can catch up on excersice.

Rest/cheat day!

Was planning on doing the AD Pro again today. Back was feeling a bit better but not 100%. Then I got word that my good friend, who had been battling stage 4 cancer for a while, lost his battle yesterday. Decided to row today instead because I love doing that. He always was the risk taker and I was one that tested the water before jumping in. So today was for me and for him. I needed to row today.

Sunday: rest day. Walked for 45 mins
Monday: p90x Chest & Shoulders & Triceps

I skipped practice this morning because I was way too tired from yesterday and needed to sleep in (where sleeping in means waking up after 4:30. I think I was up around 5:30 or 6). I ended up getting on the bike for an hour and 5 min today for a moderate ride of my own making. It was more or less 23 minutes just under FTP, 25 min at ~65% FTP, 10 min just under FTP, and then 8 minutes cooldown.

It felt pretty good honestly. I think if I were to do it again, I'd warm up for 5 minutes and cool down for 5 min and keep the middle around the same.

Monday

1mile warm up (but of running and some dynamic stretching)

30 min boxing with PT, too many burpees

3 mile easy paced run, about half and half road and trail. Need to remember to wear long socks going off road, the nettles got me.

5/3/1 cycle 1 week 2, squats- and shoulder press. Still very light, but the 5x10 squats- at 25kg I did after got a nice burn going. Didn't do anything else in the way of accessories because I was going to barbell later

Tabata

Barbell. The step was added in to one of the leg tracks, so split squats instead of lunges and some very deep half box squats (not going fully up) instead of bottom half. Needless to say my legs hurt by the end, can feel it already and I reckon I'm going to be walking like I messed myself by tomorrow.

I'm also waiting to get off from work before hitting the gym. I'm going to do a 5/3/1 program deadlift day and can't wait to hit new PR (or not).

Hours spent moving furniture and cleaning. Prepping for new dishwasher's arrival and totally re-doing 2 rooms. Add to that time spent gardening, and sadly no biking. That was my day, yesterday.

Weather report for Sunday's triathlon is rain, rain and more rain, so today's workout is 1.2 mile open water swim in the rain. Joy.

Rowed a little over 7K in a double yesterday (Monday), went to spin class today - same ol' routine.

Yesterday: Krav Maga class
Today:
10 minute treadmill warmup
Squats 3x8
DB rows 2x12
Step ups 2x12
Pushups 2x12
Planks
2 mile walk

Just another Tuesday

30min stair workout in PT. Half strength endurance with a resistance band and half cardio with weighted vest. The highlight was running up the embankment.

1 mile run to keep streak going

Zumba, with a bit of step and abs mixed in.

Insanity - still insanely hard

Boxercise - cardio heavy and hard work