What Was Your Work Out Today?

sprint, and 1km leisurely ocean swim

2.5 mile round trip moderately steep hike. I decided to do a “ruck” today and carried a fairly heavy pack (12% of my body weight). I was surprised at how much harder it was with a heavier pack! I’ll need to work on that.

Lots of walking and yoga 🧘🏼‍♀️

AnnPT77 wrote: »

Rain out on Friday, rowed a quad (in bow) on Saturday for around the usual 7k-ish distance.

aokoye wrote: »

13ish km in stroke seat in a (mostly) novice 4. That included a 5k simulated race on the race course of our home regatta. It was my first time in stroke in a sweep boat for a very long time and yeah....I am very good at keeping the rate steady but I've forgotten how to quickly get up to said rate. I also started out rushy my which, yeah - I need to and can work on that. And I need to work on my ratio and and and. Though there were some reallllly good strokes where my ratio was amazing. Like, "remember how that felt so you can remember how to do that" amazing.

Probably old news to you, but two things that help me with ratio in stroke (other than continuously counting, lips moving even, every single time I sit stroke !): Thinking about letting the boat do the recovery (relax and let the boat glide under me), and (related concept) thinking in terms of the drive phase creating the stroke rating, i.e., more power on the drive means the boat is pried past the blade more quickly (shorter drive time), and the boat goes faster, so the faster boat makes the recovery automatically happen faster, thus those things fit more strokes into every minute. This isn't literally all true at race pace or up-rated pieces . . . but usually the adrenaline, at least in a real race, tends to take care of the necessary adjustment IME.

Oh also @AnnPT77 - apparently my rowing club used to have the person in bow in quads also make all of the calls. My friend, who is the former college rower who is under the age of 50, mentioned that no one could hear him during pieces because the sound of the oars was simply too loud.

They can hear me. Trust me. Even when a freight train is running right there on the river bank to our left, plus it's windy, they can hear me.

Yes! That's exactly what I was trying to do. Let the boat come to me.

This morning's row was wet. So wet. So much rain. I was three seat in a quad in crappy crappy water (choppy) and our bow ended up making all of the calls I'm not sure why I wasn't in 2 seat but we had a guest rower in 2 and one of the people who teaches learn to row in bow.

Our 30 min piece was cut short due to water conditions of awfulness and we did two 2min on/1 min off pieces back into the dock. The only good part about this is that it meant that we didn't have to do any square blade work Mind you, the water conditions were such that I can't imagine that square blade work would have been at all successful. I was talking to someone who has been rowing for years longer than I have been and she was saying that these were probably some of the worst conditions we'd ever been in. I mean there weren't white caps (we wouldn't have gone out if there were). But it was very bad. Had it just been torrential rain but flat water, then that wouldn't have been so bad - wet, but not bad enough to to go back in more or less half an hour early..

I did lots of working on lengthening my stroke which is coming along. I had oars that were too long for me (inboard) which sucked and the handles were too big as well, so I didn't get a lot of work done on feathering with my fingers. That said, I was able to get a lot of hang off of the oars during the longer piece that we did which was nice - like, butt literally off of the seat, hang. That and working on not opening up too early which is part of how I am working on lengthening my stroke (which I'm getting better at fairly quickly).
I'm going to try to row in a double with the person who was bowing (who is one of the people who taught me to row actually) next week. It would be a very fun double and when I asked her she said she would be more than happy - all it means is letting the main sculling coach know that we want to row in a double together before he makes lineups.

Saturday and Sunday: 40 miles of hiking with a lot of really slow people, many of whom clearly hadn’t taken their training seriously. It took 24 hours due purely to the pace.

Today: Official Rest Day. Will probably take a couple of short strolls to loosen up my calves.

ceiswyn wrote: »

Saturday and Sunday: 40 miles of hiking with a lot of really slow people, many of whom clearly hadn’t taken their training seriously. It took 24 hours due purely to the pace.

Today: Official Rest Day. Will probably take a couple of short strolls to loosen up my calves.

Where were you? I was in Brecon Beacons - there did seem to be a charity hike over some of our hills on the Saturday. We did less distance than you - Friday and Saturday were our main days, and we did (I think) around 30 miles, with around 17 peaks.

30 min elliptical
5×6 dual pulley row 27.5 lbs
20 lunges with 30 lb bar
20 dips
20 squats with 30 lb weights
5×6 chest press 50 lbs

Dumbbell bench press 2x8, 1x6
Leg press 3x10
Pulldowns 3x10
Seated leg curls 3x10
Dumbbell shoulder press 3x5
Facepulls 2x10