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!
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.
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.
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 Maybe the tradition of Sunday rest days is outdated, and Sundays are strength days, at least until (sigh) on-water rowing season is over.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. 😆
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.
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 👻🎃👀!
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).
Replies
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!
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.
Saturday: PHUL upper day 3
Sunday: PHUL lower day 4
Monday: teaching bodypump
Whatever. It's been happening; that's the important part. 😆
Tire deadlift x5
Tire farmers carry
Tire deadlift x5
Sled push
Barbell row x10
7 rounds
Early afternoon one-mile outdoor walk.
* 20 minute stationary bike ~ moderate effort
* 5 pound dumbbell curls (50 each arm)
15 min rowing
15 min stationary bike
20 minite yoga
40 minute boot camp