What Was Your Work Out Today?

Spin class (put me at 2x my default weekly 150 Garmin activity "minutes" goal, with 58% of class in Z3, and 18% Z4, so counts double "minutes", even though it's only Thursday, and despite a rain/wind-out of yesterday's planned row) . . . .

. . . plus the light sets of OHP, bench, dead hangs and KB swings I've started doing to reconcile myself (?) to the thought of coming Winter and its way-less-fun activities.

10.6k in a quad this morning - race line up. It went very well all things considered, though we're going to change where two people are sitting for sake of hearing difficulties (I can only yell so loudly and the person who was in stroke seat (two seats away from me) has no hearing on one side). That said, I'm getting more comfortable making calls, my wrist position issues are getting better (making sure my wrists are flat when the blade is square), and any day where I'm not discouraged about a sculling practice is a big deal for my self confidence.

We'll get at least one more row in as a line up Saturday - a fun low stakes 6,700ish meter intra-club race around an island that in the middle of our river. This time the juniors club will join us as well which is going to be very fun but very chaotic on the dock.

I did two hours boulder at a gym I've not been two for a while. I smashed it - I got loads of routes I've not done before ( I think 6 new routes in total.)

Today was chest day. Life was good today.

Thursday :

30min PT, omg I hated her after this. Was supposed to have been 400m runs interspersed with 50 squat jumps, 50 press ups and 50 sit ups, but ended up being more like 1/2 mile runs. And not at my pace, oh no, she pushed me right out of my comfort zone to run at a pace of her choosing.

Then I went to the gym and had my first real leg workout in ages. Now I'm not training for a race I can do proper leg burners and I concentrated on the bum and hips, although did also do work for the rest of the legs. Was all about endurance and the burn rather than heavy weights, so little 20 no rest between sets.

Started with deep (bum to floor) squats
5 each of 20/22.5/25/27.5/30/32.5/35/37.5kg

Then first superset using the 10kg bar (no rest between sets)
3x10 straight leg deadlifts/sumo squats/lunges (each leg)

Followed by
3x1min wall sit (30sec rest between sits)

Then the next superset (again no rest)

3x10 donkey kicks/fire hydrants/leg extensions. Moving immediately from one leg to the other no rest.

3rd superset
3x10 hip circle/leg raise/reverse hip circle. Again no rest plus 10 glute bridges during each transition.

Then did some single leg and balancing work.

3x10 curtsey squat with a leg raise (holding raise for count of 5) followed by
3x10 single leg deadlift with knee raise (holding raise for count of 5)

Finished the work section off with 10min on the spin bike, 20sec standing sprints/40sec active rest.

Then had a deep stretch.

20min piyo define upper body

1.5mile run taking in my challenge hill

1hr class - was a mash up, tabata meets barbell meets abs
10×3

Don't know yet...I'm meeting with my trainer at 4 this afternoon, so I won't know until then.

Friday.

1hr with trainer, she said I was gonna hate her the last few days and I have. Combination of on the minute every minute burpees (starting from 1 up to 20) and trx exercises (squats with knee raise/press/shoulder press/side lunge hop/tricep extensions/Arnold press/side bends/frogger hops). Then a finisher of 5 rounds 10 squat jumps/10 high knees. Ended up doing 210 burpees!!!

5k run, taking in my challenge hill plus a couple more hills. The DOMS from yesterday had kicked in big style and it was all I could do to keep moving.

Total Body Conditioning- almost back to form in the upper body exercises now. And finding the core sections are steadily getting easier (or they would be if someone didnt add extra twists for me like changing position of my arms in back extensions and leg raises).

2 rounds of beachbody on demand piyo.
Core - was dreading this and didnt think I'd get through it but I did. I really am crediting the 2 weeks of daily piyo I've done so far for the improvements in my core strength.

Stretch and flow - needed a.good stretch and love the flow rounds for that.

Superset front squats/shoulder press for 20 minutes.
5 minutes rest.
Superset delt row pushups/curls for 15 minutes.

Rest day but will be doing cardio later this afternoon

More of a rest day today- but had to burn some calories so did some vigorous walking!