What Was Your Work Out Today?

1 hour of yoga at God awful o'clock before breakfast

Then leg day in the evening. Again, I didn't really want to do this, so it took some will power.

Warm up Dynamic stretches; jump rope; band stuff
Lifting Squat, 90 kgs, 5 sets of 5. This was a PR for my new weight (65 kgs). So I will reset next time.
Deadlift, 100 kgs, 5 sets of 5. I reset this after my PB last week.
Lunges, 3 sets of 16, 32 kgs.
Pistols, bodyweight.

I didn't do my normal warm down, as it was close to 1.30 a.m. when I finished.

A carpenter is coming around later today to assess how hard it will be to build a small climbing wall in my garden. Apparently, the main delay is likely to be getting the plywood, which has taken as while recently.

Another day, another hour row. I'm at a point where I have to start being more careful. My perceived effort is less than my HR is telling me that I'm working. You have to consider both when you workout. I'm working out a bit too hard on my "easy" days -- sitting right around 80% max HR for most of the last 20 minutes -- too high to be honest. It feels easy, still, which is a good thing, but I have to keep the HR a bit lower for the hard days.

I'm going to attempt a half marathon at pace (whatever that is right now, I'm not sure -- will try to hold 82 to 85% max HR) on Sunday. I'm not a long distance indoor (machine) rower. I've only done one half marathon before three years ago (2:17 pace after I cramped up on the last 5K). Anything near 2:20 pace would be great. I've been actually rowing more volume now than ever before but my strength isn't great yet.

@Ann - I reread all your comments and appreciate it. I think I misunderstood you! I know what you mean. I just got too excited knowing there's a competition this year and I don't have to spend money to go there (they were talking Australia, which would be nice, but expensive!). I should just focus on training and see what happens. It might have qualification limits for the live race. My goal should just be qualify for the live race. No rules have been set yet, but I would imagine they'll have two heats limited to like the top 50 to 100 in the world based on verifiable times. Any more than that "live" would be tough. Also logistically, it's going to be really tough to do live racing with all the top people at the same time. Aussies, for instance, are the exact opposite time zone as EST, so how they will do that is a mystery. I assume two heats 12 hours apart or something similar.

I think for now I'll just work to be ready and hope to participate in the live final. So I could end up in the top 10% or dead last in that final (or not even qualify) depending on format.

20 min yoga, 30 min stairs, a long walk, 20 min full body dumbbells - argh summer-it’s getting too hot already.

@alexmose hi not sure if this’ll help but I always eat some high fiber food with any concentrated protein, and with any dairy....it seems to help that issue. Don’t know anything about creatine tho.

Nearly an hour of crazy dancing and jumping around to fantastic Ethiopian music and dance, like every Friday at 20:00 CET here: https://www.youtube.com/watch?v=I8uKHB7Sobk

Hangboarding.
This was a weighted hang session. It was disappointing. I failed to get 12. 5 kgs added ,- my PB is 15kgs

Oh well, tomorrow is another day. I cut the session short after a few goes revealed how far off my best I was.

My hypothesis is that grip strength is materially adversely affected by fatigue. I had a few nights of 5 hours or less sleep in a row.

Walked for 60 minutes.

Day 7 of Darebee's Foundation Light workout at level 2. And casual walks around the block as I feel up to it/as weather permits.

Walked 17km today. very nice walk in the countryside with not too warm weather.

Second half marathon ever. Went better than I thought it would. Won't be in a hurry to do another!

Day 8 of Darebee's Foundation Light workout and casual walks around the block with the hubbs to stretch. 🚶🏼‍♀️

Just walking and some light upper body weights the last two days. Just keeping moving, nothing strenuous. Will get back to the usual tomorrow.

drmwc wrote: »

I intended to have a day of cardio. But I felt really good, and so re-did my hangboarding day from a couple of days ago.

I did an hour's yoga in the morning. I had an afternoon walk.

I hangboarded in the evening, and matched +15kgs PB. I was close to +17.5 - it's a success when I hand for 5 seconds or more, and I managed 4.

I then threw a kettlebell around for a bit - 3 sets of 5 goblet squat (32 kgs) and 200 swings (28 kgs).

drmwc wrote: »

Hangboarding.
This was a weighted hang session. It was disappointing. I failed to get 12. 5 kgs added ,- my PB is 15kgs

Oh well, tomorrow is another day. I cut the session short after a few goes revealed how far off my best I was.

My hypothesis is that grip strength is materially adversely affected by fatigue. I had a few nights of 5 hours or less sleep in a row.

You're getting strong with all the KB work. Underrated workout! A 28kg KB (62 lbs) is over 1/3 your body weight, isn't it Matt? To do 200 of those is no joke! And the goblet squats as well. Nice workout. Congrats, too, on your hanging workout being better.

I was supposed to do weights last night but thought (after the half marathon) I'd move to tonight and switch my lifting days back around. I have a 24kg KB that I'm getting used to again, but couldn't get to 200 swings!