What Was Your Work Out Today?
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Did my legs reps, arm reps, now on the bike for at least 45mins, hopefully 1hr.
My scale is going up, but I'm not going to worry too much because I know I stay below calories this weekend and I've kicked up my workout routine. I'm guessing I'm retaining from pushing myself. I know it's not all about the scale. Get it Get it3 -
3.5 mi run2
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Had an "interesting" 6.5k row in an 8. Nothing to really write home about other than that I did manage to work on backing my blade in when we the boat was set (so when we were not rowing whole boat).2
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The standard row in a double, about 7k this time.
No singles out on the water we needed to keep an eye on this time, so we didn't row extra meters to stay on the water until they finished making the circuit. (The double's faster than a single, all other things equal; usually our double has an experience advantage, too, including steering a straighter course, vs. at least some of the singles.
They're all progressing great, though. 
)Had an "interesting" 6.5k row in an 8. Nothing to really write home about other than that I did manage to work on backing my blade in when we the boat was set (so when we were not rowing whole boat).
Reading between the lines of the bolded, I'm guessing what at least part of the "interesting" was. 1 -
(on a strength and volume cycle) Back squats 4x 8 first and then olympic lifting - 2 hang cleans and 1 power jerk x 4, 2 hang snatches x 4, 3x3 snatch pulls, 3x6 barbell push press. Done with my strength and oly lifts. To end I usually do a 2 exercise metcon. Today's metcon was 5 barbell rows immediately followed by 10 oblique knee raises x 5.0
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The standard row in a double, about 7k this time.
No singles out on the water we needed to keep an eye on this time, so we didn't row extra meters to stay on the water until they finished making the circuit. (The double's faster than a single, all other things equal; usually our double has an experience advantage, too, including steering a straighter course, vs. at least some of the singles. They're all progressing great, though. )Had an "interesting" 6.5k row in an 8. Nothing to really write home about other than that I did manage to work on backing my blade in when we the boat was set (so when we were not rowing whole boat). Reading between the lines of the bolded, I'm guessing what at least part of the "interesting" was.
You are correct, including with the "at least part of" bit. It's funny because I was so excited for today because I skipped sculling yesterday in favor of laying in bed. Oh well, tomorrow is another day and I have my private lesson on Wednesday (90 minutes!) - in the stable rec single even! I'll be able to actually work on feathering and squaring with my fingers. 1 -
Goblet squats 1x8, 2x6
Kinesis chest press 1x15, 2x10
Kinesis seated row 3x10
Tricep pushdowns 1x151 -
Workout number two - done. Zwift's Chase the Breakaway workout from the Zwift Academy.
Apparently today is just full of equipment issues* as Zwift decided that keeping all of my sensors connected was a terrible idea. This was not an interference issue (my watch could still see all of the things), it was a Zwift issue. My ANT+ dongle also hadn't come disconnected. It took disconnecting and reconnecting my HR monitor, cadence sensor, power meter, and smart trainer to get everything working again. Like I said earlier, tomorrow is another day - though not a bike day
*Rowing's equipment issues were not related to the set of the boat and occured in both boats that we took out. Someone in the 4 dropped a spacer and their cox didn't have one in the kit they take out so we gave them one of our spares (that was in our cox's kit) and the foot stretchers in one of the seats in the 8 were wonky but apparently very fixable.1 -
Pressed for time at the gym today. 20 minute indoor row (3.4K) and a 12-minute abs/arms video.1
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Chest and back1
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8/19
pm
Yoga
Hatha Sun Salutation - 5 Rounds
Circuit
Jumprope - 300 skips x 3
Dead Hang - 1m x 3
Wall Handstand Hold - 1m x 3
Skills
Kick up to handstand to find balance point - 5 x 3
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Yesterday: 15 miles of hiking in the Brecon Beacons, often without benefit of path*, including an estimated 3,200+ ft of ascent.
Today: A nice, gentle BodyBalance class. At my gym. Which is on top of a hill. FML.
*Apparently on one of those occasions there actually was a path, it was just that the leader had missed it and the one person who'd spotted it assumed there was a reason we weren't on it. But my sore ankles aren't bitter.
Nice. I love that area - I am hiking there in September. I aim to get another caving trip in as well.
Today, I played with a 24 kgs kettlebell:
4 sets of 5 goblet squat
100 swings
Farmers walks
I got bored in the afternoon, so I went for a walk and got 23,000 steps in1 -
Today was the first day of a bootcamp week with my trainer. 1hr of PT mon to fri, plus classes plus extra home workouts at the weekend, with a personalised meal plan.
PT this morning was trx focussing on upper body and core. While it was nice that my legs had chance to recover from yesterday's half, it did mean my arms, core and shoulders took a beating.
2 mile recovery run - had my boys so I took them to the park and run up and down the path while they rode their bike and scooter
30min tabata class
45 barbell class1 -
Almost 15 mile bike ride today.0
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CTC day (the monthly rowing Cross Team Challenge). It was sprints -- 831m, then 2 minute rest, 318m, then 2 minutes rest, repeat. Put down your active time rowing. First time through I was pretty good, second time was survival. Felt almost as bad as a 2K TT. Ended up with around a 1:53.6 average. Not great for my club, but OK for now for my recovery. I'm about 6 seconds off my "normal" paces. I think, honestly, that one or two seconds are elevation (I'm now working nearly a mile high elevation -- my new house is up in the footfills of one of the largest mountain ranges in AZ at around 4500 to 5000 ft.) and that 3 or 4 seconds are just I'm still recovering and not gained my strength back.
Did 10 minutes W/U on the rower and then 30 minute CD on the rower and doing sets of pushups, squats and overhead presses.
Was considering going to the gym tonight to lift then I regained my sanity...2 -
Thus month I’m working out with DVDs Jillian Michaels , today was NO Trouble Zone0
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8/19/2019 - late early morning at park.
Alternating pull-ups and chin-ups x 5 plus double overhead press with pair of 20kg KB x 5 every 2:00 - completed 10 rounds in 18:53 - note: 10th round 5th rep of double OHP was double push jerk.
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Low energy workout yet again but upper body focused on chest and triceps and then my bff the stairmaster1
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5 minute warmup on treadmill 3 minute walk at 3.1 2 minute jog at 5.4 .5 incline
2 sets of leg presses 14” lbs 23 reps each set
2 sets calf raises 90 lbs 18 reps per set
2 sets hamstring curls 45 lbs ( old injury) 18 reps per set
3 sets cheat press 155 lbs 18 reps per set
2 sets back ( row) 120 lbs 20 reps p set
2 sets back - lay pull down 120 lbs 20 reps per
2 sets shoulder press 90 lbs 20 reps per
3 sets tricep puahdown 24 reps per varying weight 90-105 mainly 90
3 sets bicep concentration machine. 75 lbs 18 reps per
50 crunches
Total workout - 55 mins2 -
Today's workout: Moving a ceiling fan from the shopping cart to my car trunk.
That, after an hour in the pool, progressing from a C- to a C+ backstroker with some coaching help. Also in that hour, a few minutes of levity trying to kick and stroke with a quarter full cup of water on my forehead2 -
Sunday- 1 mile walk, DB rows and pushups (no legs as strained them a bit last week)
Monday- 60 minute Krav Maga class1 -
8/20
6 - 8am
Yoga
5 Tibetan Rites (5 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Meditate
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I seem to be a day behind. Yesterday 1/2 hour spin, walking in the water for about an hour at the beach. Today 1/2 hour barre class. Kayaking later.1
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10.6km in a quad. Super glassy water but a really difficult to deal with current which was only really an issue with docking (part of what made yesterday's docking experience awful). Got noticeably better at squaring and feathering with my fingers (I need to try different grip sizes as well) and spent the last quarter of practice getting more length at the front end of my stroke which I apparently was also successful at doing.1
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Warm up: 3 rounds
25 jumping jacks
20 bw squats
15 good morning
10 sit up
10 bycicle crunches
10 v ups
Conditioning:
20 burpees
10 rounds:
farmers walk 50 lbs
15 dead lift 50 lbs
15 wall ball 10 lbs
Finish w/ 20 burpees2 -
Spin class again, mostly Z3, some Z4.10.6km in a quad. Super glassy water but a really difficult to deal with current which was only really an issue with docking (part of what made yesterday's docking experience awful). Got noticeably better at squaring and feathering with my fingers (I need to try different grip sizes as well) and spent the last quarter of practice getting more length at the front end of my stroke which I apparently was also successful at doing.
Do you have a 12"-ish hunk of suitable-diameter dowel at home to practice with? Can help.
Just for the LOL: One of my coaches described the motion as like scritching a tiny dog between the ears with your fingertips.
Presumably your more length at the front end is coming from more length at the back end . . . .1 -
30 minutes of yoga/pilates.2
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Crazy Tuesday and day 2 of my bootcamp week.
60min session with my trainer. Stair workout with an additional 1.6 miles of sprints (some on flat some hill)
45 zumba
Played with benching trying to work out what weight I need for muscular endurance style lifting rather than the pure strength I have been doing.
10min play on the air bike - boy that was hard
45min insanity
45 min boxercise2 -
Missing the AirBike already. 60 minutes on the Indoor rower today. I have to really work at getting the HR down. It might mean (for now) 16 SPM work. Obviously, this was too high of HR for a Steady state row.
It's OK because I have four or five days off planned next week to go to San Diego.
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8/20/2019 - noon hour, a very pleasant 79F degrees.
Run 5:45 walk 0:15 for 5 rounds = 3.09 miles in 30 minutes exactly = 9:42 mile pace which is slightly faster than recent longer run averages but felt more comfortable.
Plan was to run 60 minutes but decided to treat myself today which is my 6-month anniversary of entertaining maintenance ideal weight range 172-177 lbs. I've been in maintenance range 175 of the 182 days making up this 6-month mark. Hence, the shorter-run treat.3
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