What Was Your Work Out Today?

Leg lifts, arm reps, cycling in a hot room with no air, in a hot vest, dripping sweat.. pushed hard!!

Today, I am lying on my couch like a lazy lump.

But, M-F I do a variety of 45-minute HIIT classes at my gym. I usually do a 1-mile treadmill run on my own before the classes unless I am running late.

Sunday.
Last day of my bootcamp week, no PT or classes just a couple solo workouts.

Tried to do a slam ball workout this morning, but it was just too hot.

Made up for it this evening with a workout in a nice air conditioned gym.

Started with a warm up.
10 min progressive on the treadmill.
10 min easy on the rower
10 min progressive in treadmill (to get ready for the main event)

Cardio blast
1000m run/250m row
800m run/500m row
500m run/750m row
300m run/1000m row
(First interval at 9.7kph and then upping each interval so last was at 10kph, which is pretty quick for me)

Cool down
Final km run on treadmill, reducing speed from 10kph down to 9kph, then couple min walk. Nice long stretch.

20 min sprints- as someone who has always been fat being able to do 1/2 mile in under 10 mins has made me so happy bc back in my 20's I couldn't even do 1/2 mile in 20. I remember having to do a fit test and the teacher let me pass by only counting the 1/2 mile. But not to be able to sprint make me cry happy tears inside as girls like me dont do tears.

20 mins of upper body super sets
Upward row
Tricep pushdowns
Kettlebells
Dumbbell press
Single arm lat pulls

Rest day, but it was so beautiful out my walk with the dogs was an hour. 70 degrees, blue skies, and not a bit of humidity. Glorious!

4.1mi easy this evening. 106f

8/26
am
Yoga
5 Tibetan Rites (7 rounds each rite working towards 21)
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 2 (10)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Meditate

pm
Yoga
Hatha Sun Salutation - 5 Rounds
Strength
Pull-up - EMOM for 15m (60)
5 reps rounds 1-5 (25)
4 reps rounds 6-10 (20)
3 reps rounds 11-15 (15)
Skills
Handstand kick-ups for balance 5 x 5

Yesterday’s workout: hiking 15 miles along the coast north of Exmoor.
Today’s workout: hiking 14 miles from Gospel Pass (the highest paved road in Wales) down to Hay-on-Wye and back again.
Not that I love hiking or anything.

Did this month's ITC (interclub challenge for my Sub7 Indoor rowing group). It was the "Rugby Challenge". It's a UK thing. They used it as a test to see if Rugby players were fit. Based on this test, I'm challenging right now for backup ballboy!

You do 1000m / rest 3:00 (1:54.8 pace)
750m / rest 2:30 (1:53.8 pace)
500m / rest 2:00 (1:57.8 pace, wheels falling off...)
250 / rest 2:00 (1:45.8 - decent recovery)
750m (this is the killer) (2:03.4 -- survival instinct kicked in)

Post up total time. I averaged 1:56.3. First couple of intervals OK. Died on the last 750 completely.

I was around 10 seconds off a friend of mine's pace (1:46 pace) that he and I used to be competitive against each other. He's gotten 2 seconds or so faster and I've gotten about 8 seconds slower. Wanted to push it all the way hard and not let the pedal off on this one. Didn't show in performance but my HR was up there! If I could have just shaved time off that last interval but that will come with time.

@ Aoyoke - I enjoyed that picture as well. Didn't have much time this weekend to write much but that was great. What your coach said about you was outstanding!

@ Ann - glad you're OK. That sounded like it might hurt for a few days!

@AnnPT77 and @MikePfirrman - thanks for the complements! And yes, what my coach said was so great to read. I don't get a whole lot of positive feedback from most of the coaches (all of them have seen me on the water and most of them have coached me in some capacity) primarily because their general ethos seems to be, "if I think you're generally doing well I'm going to stay quiet" so it really means a lot when I get really amazing compliments like that.

Ann, I'm always worried I'm going to fall on the dock and the ramp to the dock, especially when I'm carrying a single or a double. I hope you're not took shaken up. I've tripped, but not fallen, a few times (not when carrying a single or a double) a few times which only increases my level of vigilance. We will probably be rowing out of our new dock on Thursday which is of a different construction. We'll see how steep the ramp is though...(I think the answer is, "steeper than I wish it was").

Today I skipped the optional erg practice (see the new dock stuff from above) because I didn't sleep well and instead did a Zwift Academy workout. It was focused on 20 second peak power. My saddle has shifted a bit so I need to adjust it but otherwise it was ok. I have two more workouts to do and 4 group rides (or races) to do to finish the program, after that I'll switch to the TrainerRoad sprint triathlon base building plan. No I'm not planning on doing a tri, but the plan is designed around two rides a week instead of three. I can't sustainably fit three rides a week into my week along with rowing and thus.

0.4 mile run
Dynamic stretch 5 min
Ten Rounds (27 min, 3 burpees every 3 min):
-10 box jumps
-10 sit ups w/ 15 lbs
-10 wall balls w/ 10lbs
0.8 mile run uphill

27 minutes of Indoor Rowing X 2 (two sets with 3 minutes of rest to allow HR to come down).

Spin class, rib-guarding a little, but all seems OK, so still Z3-4. Today was massage day, and I love my MT: That helped.

Lifting, and cycling for 51mins.
Might have to put in more time on the bike.
Had a small flame broiler cheeseburger

1 mile walk warmup
Squats 5x5
Bench press 5x5
DB row 5x5