What Was Your Work Out Today?

Went for a little jog. Last did a 10k run 25 yrs ago.

Pahla B's Walk Off the Weight Day 4. I'm alternating her videos with DDPY (yoga).

drmwc wrote: »

I had a hospital appointment, and I don't like the Tube, so I did a lot walking to get back from it. (I also needed to do some running to get my train on the way there.)

The good news is that flesh has grown over the device covering the hole in my heart, so I now have full scuba sign off! My bend was in 2017, do it's taken me a while to sort out.

I hangboarded when I got home, and then did a quick bench session. I was reasonably strong at the hangboarding. For bench I got 3 sets of 8, 50 kgs.

I ended the day on over 20,000 steps.

Only a hardcore person thinks, "hey great, now my heart surgery has skin...", "I can scuba again!".

That's great news for you, I know you love to do that.

Run today had a slight touch of speed work in it. An hour's effort, starting with 10min of warmup pace, 5 min endurance pace, then 12 rounds of (2min @aerobic pace/30 second pickups) with pickups getting faster in each of 3 rounds. First pickup done at 8:55pace, then 8:35pace, then 8:11pace, then back to 8:55, etc. finished with 10min cooldown.

I'm still not doing any true speed work, but the toggling back and forth between paces really seems to help me build run fitness.

4 sets of 10 leg press @ 130 lb
3 sets of 10 one leg KB deadlift
3 sets of 10 tricep extension - 40 lb
20 min stair master (100 flights of stairs)
1500 yd swim - 30 min

Was waiting on my contractors to show and asked the wife if she would interrupt me if they showed, so that I could get my workout in.

Did 30 minutes of supersets and then 7 minutes X 3 on the rower with 2 minute rests. Tried to stay at 24 or 25 SPM or more for the duration and close to 90% max HR. Reached 92% max HR on the last one. 2:11 pace, 2:13, then 2:12 roughly (all around 150 Watts, which on the rower is OK, not great, not terrible). I'm sure I could sustain more power if it wasn't directly after a lift, but that's why I'm doing it. Usually after a lift, I'm 6 to 7 full seconds slower on pace than when I'm fresh.

Trying to work back toward doing 4 X 2K @ sub 8 minute pace again.

Bike trainer session focused on Cadence ladders with endurance. Idea is to mimic HIM race distance effort over a hilly course. Sixty four minute effort starting with warmups, then holding 170W while cadence varied at prescribed levelss: 2 min@65-70, 1:30@ 60-65, etc. Felt ok doing this outside in the afternoon sun. Consumed a large electrolyte drink during the ride. Will consume another one first thing tomorrow.

Looking forward to a group training ride with 7-8 tri club friends in the morning. All of us are in IM prep, either for Maryland or Chattanooga races in Sept. Tomorrow's fun will be 55-60 hilly miles. The ride will be another chance to practice nutrition and hydration strategy during a challenging ride:hills, pace and warm/hot temps.

My goal is to consume roughly 400 calories and 24oz fluid/hr during the ride, while keeping my power output in check. "Underfueling" or "Overcooking" the bike segment usually leads to a disastrous run split. (often forces athletes to walk most of the marathon)

Body Groove work out of the day (30 min of dancing).

* 6990m rowing bow in a quad (cheating a little on the meters; we did drills by pairs for a short segment, but I rowed the whole 30' shell & 4 rowers by myself for 3 short segments when I was control freakin' about steering some tight bits)
* 5.12 mile trudge at 3.4mph (too bleepin' hot to do anything non-slow 😆)
* 38' strength training, the usual aging joints (re-)conditioning stuff

Reddit recommended routine progressive bodyweight for one hour. Of course including lots of rests between exercises. Muscles still felt very heavy and tired in the evening, but anyway.. I went out to run the fastest 5k in ages, just over 39 minutes (that's fast for me. I'm a certified slow runner). Running programme called for a slow 5k, thus I completely screwed that one up

Long run this am. 30min warmup pace, then 20min tempo pace, 15min recovery pace, 20 min tempo pace, 10min cooldown. 1:35:00 total time, distance was just about 8 miles.

Swim was 2600 yds done in the lap pool. workout included a timed mile swim. Still haven't gotten to the open water, but maybe this week.

Boot camp completed today morning - probably badminton in the evening.

I am now on a bit of a tour of the South coast to get some dives in. The weather has been dreadful, but we got 2 on Saturday; 1 yesterday and 2' today.

The trip was scheduled to end on Friday, but we may carry on until Monday (which is a Bank holiday in England.)

We drive for 4 hours for today's dives, to get to somewhere sheltered the strong Westerlies.

I attempted to do a leg workout but got so weak I left the gym.....turns out I have a UTI
This makes me extremely sad as I have not lifted for a week and probably wont for another week.

* Rowed bow in the double 7864m (went upstream again to see the baby swan fluffkins before the weeds get too thick to tolerate, which is happening fast)
* Walked 5.25mi at 3.4mph. For variety, walked on a walk/bike trail at a park on the same side of town as the park where the rowing club is, with a nice mostly-wooded trail. I gawked more, took photos, even took an extended water break because it was too. hot. too. humid.)
* Strength trained 34'.