What Was Your Work Out Today?
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Around 7K rowing bow in the double again, and again putting off strength training on top of rowing. Hope to fit that (strength) in tomorrow.
These last days on water for the season are really sweet, and we've had amazing weather (if a bit chilly). I'm always cautious when we reach "frost on the dock" stage. Carrying a boat with another person(s) always requires care, but the slipperiness makes that even more important.
It's not all that heavy, but even the double is around 30' long: Awkward!2 -
Friday
7 mile walk, then hangboarding.
Saturday
It rained all day, so I failed to climb. I got a 10 mile walk in, and then did upper body lifts:
60 kgs bent over row, 3 sets of 5
55 kgs bench, 3 sets of 6.
35 kgs OHP, 4 sets of 5.
Sunday
I did an hour yoga, then 90 minutes climbing on the home wall. I will go for a short-ish walk before dinner - I probably have time for 4 miles before it gets properly dark.1 -
Friday: 2 Mi run
Saturday: PHUL upper day 3
Sunday: PHUL lower day 4
Monday: teaching bodypump2 -
Really easy hour and 10 minute cardio workout. Did 10 minutes slow in the rower, then 30 on both the LateralX and 30 on the AD Pro. All under 65% except the 10 minute rower capped at 70% of max HR. Mornings are cool but afternoons still very hot. Won't get back to my lunchtime rows for another month or so.2
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Morning session of Team Body Project's "Totally Cardio", then an early afternoon 2-mile outdoor walk.0
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45 minutes of dumbbells, held over from yesterday. Maybe the tradition of Sunday rest days is outdated, and Sundays are strength days, at least until (sigh) on-water rowing season is over. I don't know why, but despite the moderate intensity most days, on-water rowing seems to combine less will for me with strength workouts than does the shorter but *a little* more intense machine rowing I've been doing on Tu-Th. 🤷♀️ Or maybe it's just my inherent laziness at play . . . .
Whatever. It's been happening; that's the important part. 😆2 -
Alternate battle rope wave 30sec
Tire deadlift x5
Tire farmers carry
Tire deadlift x5
Sled push
Barbell row x10
7 rounds2 -
Functional 50 minutes1
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Another 7009m rowing bow in the double, on nice flat water, on a river still lined with colorful Fall leaves. Weather's still hanging on!2
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Hard short intervals for an hour. 900 calories.2
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Morning session of Team Body Project's "AvD Beats", followed by "Just Combos".
Early afternoon one-mile outdoor walk.1 -
* 20 minute run
* 20 minute stationary bike ~ moderate effort
* 5 pound dumbbell curls (50 each arm)1 -
Workout # 12 of the Aaptiv ‘walk to run one mile’ audio program - 19 minutes of body weight strength training. I have been very inactive so I’m happy with this today.2
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Oh, Tuesday, so 3 x (2k on, 2' off/CD), for a total of (from memory) 6707m. And the obligatory dumbbells , for 51' afterward.2
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30 min eppileptical
15 min rowing
15 min stationary bike2 -
2 miles running1
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3 mile run and walked around neighborhoods for about 30 minutes afterwards so my little guy could look at Halloween decorations in yards, promised him we'd go tonight when they're all lit up spooky 👻🎃👀!1
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Real easy 52 minutes of recovery cardio (60% to 65% max HR). Have some makeup pushups and lateral raises to do along with back therapy (150 pushups and 150 lateral raises).1
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In the morning 30 minute low impact
20 minite yoga
40 minute boot camp0 -
35 minute walk0
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It was a day of missed opportunities, kind of. Supposed to row, but my double partner bailed (didn't like the weather). I contemplated riding my bike to a distanced picnic lunch, but it was kind of damp, windy and miserable, so I bailed on that because *I* didn't like the weather. Afternoon was nicer weather, but I spent it at the farmers market and then follow-up at home getting everything put away, but which point darkness arrived.
So, once again:
Rowing machine, 4 x (2K on, 2' off/CD) for a total of 8818m. Kept the same boundary conditions, mostly, but let spm come up a little so RPE came down a little, keeping close to same split/watts, to see what happened to heart rate and subjective factors. I've been feeling fatigue-y, so experimenting with variations.2 -
I decided to mix i up a little today and swim, lol
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Abdominal exercises -
https://www.youtube.com/watch?v=LebPal5gKrc 0 -
Treadmill (it is freezing outside)!!2
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Another day doing LateralX and AD Pro Bike. Weather is dramatically breaking though. I think we've swam our last time this year as mornings are getting into the 50s and afternoons in the 70s. I should be back on the rower on the outside deck as early as this weekend and all of next week hopefully.
Not ready for anything over 30 minutes probably right now. I'll have to build back to an hour on the rower if the back even holds up for that. We'll see. Playing it by ear this year and not forcing things.2 -
Morning session of Team Body Project's "Triple Pump", then their "Swinging Sixties". Momma joined me for the latter (:
Then I crunched in another simple one-mile outdoor walk on my break between Zoom classes around noon.
The weather was glorious, by the way -- it reached nearly 75°F, and the skies were painted blue with white cotton balls of clouds scattered throughout. After a few foggy mornings, Mr. Sun was not shy today!!2 -
The usual stuff: 3 x (2k on, 2' off/CD) on the Concept 2 rower, 6735m total; followed by 45 minutes of dumbbell-itude.
ETA: Yeah, I know this is tediously repetitive to read, but I decided to start posting regularly on this thread after a hiatus as part of creating personal accountability for myself.2 -
C2 row, 4 x (2k on, 2' off/CD), mod SS, 8874m total; plus some incidental side leg raises & ab wheel roll-outs, often done, rarely reported.1
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Pull day. Back,bis and a few sets of hanging leg raises1
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Shut up legs!
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