1 hour of TrainerRoad - Goddard which is probably my favorite workout. A fairly long warm up followed by 10 VO2 max intervals followed by a rest (active rest) and then 2 six minute sweet spot intervals and a two minute cool down.
1.2mile/1.9km open water swim
56mile/90km bike
13.1 mile/21.1km run
OK it wasn't today, it was Sunday. But I'm still buzzing from completing my first triathlon. I remember vividly the start of this improvement journey. I'd go out running after dark so no one would see me. I'd return home 10 or 15 minutes later, convinced I was about to have a heart attack. My consistency has waxed and waned over the years but ultimately I've kept moving forward and achieved things I believed only other people could accomplish. Bloody hell, I couldn't even swim until December. So to anyone starting out or going through a bit of a dip in motivation, I'd urge you to stick with it - do today's workout and you'll be one step closer to your goal.
Alternating pull-ups and chin-ups - 24 reps in 3:19 - quit planned 100 rep workout because I felt off and besides it was 101F degrees or in Garmin’s words “toasty.”
Spin class in the AM, helped with learn-to-row class in PM (rowed a little, carried boats, mostly set up* the double so a new learner could scull (while I yammered at her about technique )).
"Set up" a boat = put your oar blades out flat on the water, like an outrigger, to create stability in the tippy boat so someone can row or do drills with less flip risk.
1 hour of calisthenics in the morning, exercises such as: regular pushups, wide grip pushups, diamond pushups, regular squats, sumo squats, single leg squats, high, low, and side planks, dips, sit ups, lunges, reverse lunges, wall sits, etc. and a variety of abdominal exercises.
Throughout the day I walk a good deal up and down hills for about 2 hours or more depending on the day.
I squatted 80 kgs for 3 sets of 5; over-head military pressed 40 kgs for 1 set of 5; did loads of pull ups and chin ups; then finished with bunch of banded face pulls. The lifting felt pretty easy, so I should be able to put more weight on the bar next time.
My lifts have gone down a lot now I've lost a lot of weight (I'm now 72 kgs, down from 86 kgs). My deadlift, OHP and bench have gone down less than the proportional decrease in body weight, but for some reason my squat decreased by more.
Rowed for an hour in a double and it felt really good. My anxiety is going way down which is obviously really nice. I was also like, "oh so this is what suspension is"*. I did, however, myself for forgetting my socks (it was 75F at 5am...) because the runners of the shell we were in bruised my calves. I'm actually not positive my socks are long enough to have prevent all of it but oh well. Lesson learned. Note, I am that lucky weird person who has palms that won't blister in the process of forming calluses so I'm not used to pain that isn't muscle related when rowing (the same was true when I was a competitive rock climber in my youth - I will only blister if I'm burned or there's an infection).
It was also my first time getting a shell down using stairs so that was - exciting (nothing got hurt). I've helped put shells onto racks that have involved tall stairs plenty of times, but this was, interesting. Also I was talking to someone after I was done rowing and still in the boat house and a sculling oar fell from someone's hand and almost hit my head. It was a total fluke and she's more than experienced so she felt horrible but I brushed it off. I didn't get hurt, it was an accident, and she felt bad enough as it was. Maybe I should have told her that she owes me a coffee during our Saturday post rowing breakfast
*Quoting a document from US Rowing, "Suspension is leveraging body weight onto the oar handle and coming slightly up off of the seat to maximize the power on the oar as it comes through the water and moves the boat forward."
Cardio mix up
1km treadmill as fast as I could
2km row
10 min spin bike 0.5km standing hill sprint, 1km recover
320 calories burnt in 27 min
Piyo- second week of this class and I think I found it ever so slightly easier. It still hurt but was getting my leg higher in whatever the move was that demanded it and I didn't need my position corrected.
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1 hour of TrainerRoad - Goddard which is probably my favorite workout. A fairly long warm up followed by 10 VO2 max intervals followed by a rest (active rest) and then 2 six minute sweet spot intervals and a two minute cool down.
56mile/90km bike
13.1 mile/21.1km run
OK it wasn't today, it was Sunday. But I'm still buzzing from completing my first triathlon. I remember vividly the start of this improvement journey. I'd go out running after dark so no one would see me. I'd return home 10 or 15 minutes later, convinced I was about to have a heart attack. My consistency has waxed and waned over the years but ultimately I've kept moving forward and achieved things I believed only other people could accomplish. Bloody hell, I couldn't even swim until December. So to anyone starting out or going through a bit of a dip in motivation, I'd urge you to stick with it - do today's workout and you'll be one step closer to your goal.
Deadlifts (1 set, 8 reps)
Tri-set: Lying leg curl/leg extensions/seated calf raise (3 sets)
Superset: Walking lunges/Smith Machine calf raises (finished 2 of 3 sets before I ran out of lunch time)
ETA: Mowing my lawn today is going to be so fun.
Bench press 3x6
Seated row 3x10
Tricep pushdown 1x13
Calf raises 2x12
30min stair workout with PT and her weighted vest
1 mile treadmill run
Zumba
Insanity
Boxercise
Squats 2x12
DB row 2x12
Step ups 2x12
Push ups 2x12
30 min Nike Fit Full body dumbbell workout
Cool down/foam roll
Back in the saddle, trying to buckle down.
Body weight leg and lower body stuff.
-single leg squats, sumo squats, Bulgarian split, goblet
Keeping it fairly light as i recover from the half marathon and start upping mileage for full training.
Alternating pull-ups and chin-ups - 24 reps in 3:19 - quit planned 100 rep workout because I felt off and besides it was 101F degrees or in Garmin’s words “toasty.”
"Set up" a boat = put your oar blades out flat on the water, like an outrigger, to create stability in the tippy boat so someone can row or do drills with less flip risk.
Throughout the day I walk a good deal up and down hills for about 2 hours or more depending on the day.
I squatted 80 kgs for 3 sets of 5; over-head military pressed 40 kgs for 1 set of 5; did loads of pull ups and chin ups; then finished with bunch of banded face pulls. The lifting felt pretty easy, so I should be able to put more weight on the bar next time.
My lifts have gone down a lot now I've lost a lot of weight (I'm now 72 kgs, down from 86 kgs). My deadlift, OHP and bench have gone down less than the proportional decrease in body weight, but for some reason my squat decreased by more.
It was also my first time getting a shell down using stairs so that was - exciting (nothing got hurt). I've helped put shells onto racks that have involved tall stairs plenty of times, but this was, interesting. Also I was talking to someone after I was done rowing and still in the boat house and a sculling oar fell from someone's hand and almost hit my head. It was a total fluke and she's more than experienced so she felt horrible but I brushed it off. I didn't get hurt, it was an accident, and she felt bad enough as it was. Maybe I should have told her that she owes me a coffee during our Saturday post rowing breakfast
*Quoting a document from US Rowing, "Suspension is leveraging body weight onto the oar handle and coming slightly up off of the seat to maximize the power on the oar as it comes through the water and moves the boat forward."
Ended up using the standing bike with {30s max pace, 1 min recovery, 30s high effort on very high resistance} x3
Followed by 30s exercise 30s rest on press ups, squats, tuck crunches and squat jumps for three rounds.
It wasn’t the longest workout but definitely worked up a sweat!
30min speed work with PT and her resistance band
1mile warm up
Bench 5/3/1 cycle 1 week 3
Plus [email protected] normal grip
And [email protected] close grip
Cardio mix up
1km treadmill as fast as I could
2km row
10 min spin bike 0.5km standing hill sprint, 1km recover
320 calories burnt in 27 min
Piyo- second week of this class and I think I found it ever so slightly easier. It still hurt but was getting my leg higher in whatever the move was that demanded it and I didn't need my position corrected.