What Was Your Work Out Today?

Did a 10K row today. With the original intent of doing a Steady State session. But as the row wore on it turned into an AT (anaerobic threshold) workout. At around 5K, I sustained about as hard as I could for the rest of the remainder. Capped out at around 92% of max. I have a few days off this week, so I'll have a few rest days now.

Got all the way to 50F (plus sunny): Can't waste that, so 4.18mi walk, 4.0 mph. Then about 33' stationary bike, casual pace, 10k + 941m CD. The usual sun salutations and stretching for 20' or so in the AM.

7 rounds of kickboxing on heavy bag
circa 15 minutes of indoor cycling

Total time about 45 minutes, and about 500 calories burned

Rough to get going, but glad I got some workout done

100 Fwd Jump Rope
15 KBell Swing
15 Pull-ups
50 Crunches

15/10/5
Bench
Waiter Curls
Flys
Bicep Curls
Rope Ext
Chest Press
Hammer Curls
Land Mine Press
Rope Curls
Overhead Press
Preacher Curls
Calf Raises 3 x 18

Sporty 40 Abs
Situps/Rev Crunches/Flutter Kicks/Knee Tucks/Cable Crunches/Leg Tucks/Mtn Climbers/Wipers

Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.

5 hrs walking around the Zoo

MikePfirrman wrote: »

Moving my daughter from Austin to Tucson. We took a bunch of stuff to Goodwill yesterday. I was the "runner". Carrying boxes and misc stuff up and down 3 flights of stairs, 25 to 30 times. And six more concrete steps after each trip for good measure. Today is the actual loading and moving, so a ton more of the same. Plus moving a couch and a bed. I didn't realize that part of would have brought my back brace. Supposedly, all the larger things were sold or gone. I'm not sure my daughter believes I'm going to be 57 soon and I just can't pick up 150 lbs like it's nothing any more.

Dads tend to have superpowers for a long time in daughters' eyes, IME, if the relationship is good. I hadn't considered the implications of that from the fathers' perspective.

I don't know how old your daughter is, but if 20s, perhaps you were a little bit older than average dad from the start? I think I have higher expectations of "old people" because my parents were kind of old when I 'met' them (dad 38, mom 43, when I was born). They did the things most peers' parents did; only later did I recognize that that might have been a superpower, too, comparatively speaking.

1:15:00 run yesterday and it was quite cold due to the stiff breeze.
Pool workout felt good after the run. 2400yds including some pulling drills, then a 5x200 main set.

Today's trainer ride of 1:48:00:
10 min warmup
15 minutes ramp, moving power output up every minute
5 min recovery power
Then, 3 x 26min blocks of 20min endurance pace, 1 min Z5 burst (out of saddle), 5 min ez power

Thursday

I hangboarded and lifted weights. It was a mediocre session.

Friday
I climbed for an hour. I was out of form. I did a 9 mile walk in the evening.

Saturday
I climbed for an hour, and it felt like me my fingers were falling off. I was not in form

Sunday.
A 19 mile walk. The lockdown rules in the UK allow you to leave the house once a day for exercise, so this is allowed, as the maximum distance/time is not regulated.

I went from my house to Bushy Park and back, mainly along the Hogsmill river, at least until Kingston and the Thames. I also slightly mis-timed things, and finished the walk way after sunset.

It was nice.

There were deer in Bushy park.



The sun started to set at the Diana statue, which is the furthest point of the walk.



The sunset over the Thames was nice, as well.

4.23mi walk, 3.7mph, intentionally a little slower (nice day, wanted to be out longer, didn't want to walk much farther or energetically because my evil knees are thinking about whether my recent exercise mix/volume is naughty or nice for them).

A few seconds over 30' stationary bike, a putative 11,021m, at a steady pretty-easy pace. Walk mostly Z2, bike mostly Z3 (of 5-zone scheme).

20'-ish sun salutations and other stretchy stuff before breakfast; some sets of side leg raises, counter pushups, donkey kicks randomly during the day.

Shoulder still damaged, so no strength training. 35 min elliptical last night. Working my evening side hustle for the next three days (all income to retirement-sailboat goal), so up at 5:20A for 35 min on the elliptical again.

A little over a 9km walk

Dumbbell lunges
Dumbbell RDLs
Dumbbell bench press
One arm-dumbbell rows
Dumbbell shoulder press

I hangboarded, which went well. I got 15 seconds half crimp on the 15 mm, which is good by my standards.

I then did leg day, squatting 80 kgs for 3 sets of 5; and deadlifting 100 kgs for 3 sets of 5.

I managed a lunchtime walk as well, ending the day on 18,000 steps.

Elliptical, yoga, handstand wall holds, ring rows and pushups...

Barbell Rows
Lat Pulldown
Plate Loaded Rows
Hammer Curls
Tricep Pushdown