What Was Your Work Out Today?

KevHex wrote: »

Rest day for me from any strenuous cardio, so just some genital yoga today.

Genital yoga? Us that with your partner?

Just back from a 6 mile run. @drmwc - I'll try some easy yoga today - I'll leave the genital yoga for another time LOL. (I blame the spell checker).....

It was my Birthday workout at 55 yrs old, 6'3 255 lbs. I did flat bench, I did singles with 365,405 and 410. I did 315 for 10 then 225 for 30.

Ran 5 miles today morning.. Might go for a walk or ruck a couple of miles in the evening

MikePfirrman wrote: »

30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.

Finished in the A/C with 25 on the Assault Bike.

@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!

Swam 1km in a pool at noon for a Garmin badge. First lap swim since 2015, and my breaststroke technique and speed was just rubbish. Still did it in 25 minutes. I also might have hyperventilated during it quite a bit as my face, hands and feet were very tingly. Oh well.

Went for a 5k run just now. And now I'll go to bed.

MikePfirrman wrote: »

Djproulx wrote: »

MikePfirrman wrote: »

30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.

Finished in the A/C with 25 on the Assault Bike.

@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!

Yeah, I'm thinking just limited Steady State for heat acclimation, which I've read, if done very carefully, has more benefits than elevation training. I'm at 3000 feet, so I guess I have both going on to a certain extent.

I'll likely get a split A/C system in the garage in the Fall. You can't get an A/C guy here until then -- too busy fixing units till then. Most don't even do installs until Fall when it slows down for them.

I might try working out at 5 AM on Friday. I detest hard workouts that early but I might have to on my tough days. Yesterday was awful and it wasn't as hot as today. No way I could have done weights and sprints today with this heat.

I understand steady state work in the heat, since I've done it before and will do plenty of it this summer to prepare for temps in the 90's and high humidity on race day in Sept. Its the high intensity part that doesn't work for "normal humans" when its that hot.

The other factor is that I go through tons of fluid and electrolytes for workouts of any duration. Imagine you must consume at least some liquids while working in those conditions.

10K tempo run. New 1 mile PR and new 5km PR. Very pleased :-)

MikePfirrman wrote: »

So far, an hour is the most I've done and that was when it was roughly 95. Today was too hot for that. Only 30 minutes and really easy. We set a 100 year record today, so I don't think we will see 113 too often (it was 106 or so by 12 noon).

That is freakin' hot! Way more heat than I want, dry or not.

Did an easy hour of cardio inside in the A/C today. No garage workout today. 30 on the LateralX and 30 on the Assault Bike.

I have guys at my house taking out my old tile on the pool in 107 degree heat. I've been running out there all day making sure they aren't overheating and keeping a mister fan on them.

I also sell solar as a solar broker. My neighbor's solar (that I sold him) is going up today as well. Really feel for those guys up there on the roof, in the full sun, at 107. But I know a lot of roofers and what scares them more than sun is wind. Luckily, none of that today. Now, understand, this is AZ. People get really acclimated to the heat here and there's very little, if any, humidity until late July and early August. But 107 is still hot.

I'm also looking at getting a portable evaporator cooler (affectionately known as "Swamp Coolers") for my garage. Man they have come down in price. I can get one that would cool my entire garage for around $500 now and move it to the patio when needed too. I'm learning the hard way in AZ. Fans, even powerful ones, just move hot air around here. They don't actually do much to cool you.

Haven't reported lately. Sunday was my usual rest day. Monday we had weather (East wind, mostly) that led us to cancel rowing, then it was stormy so I didn't walk, put off strength (any excuse works for that; I don't like lifting).

Tuesday:
* Half hour yoga/stretch/foam roll
* Squeezed in 10.67mi easy pace bike ride in the afternoon
* Helped with learn-to-row class in evening again, so a small bit boat carrying & rowing, mostly boat-stabilizing for a couple of hours.
* 42' strength training.

Wednesday:
* Around 7k rowing bow in the quad
* 6.18 mi walk at 4.1mph average on a different (unfamiliar) trail segment while my car tire was getting repaired (🙄)

I got a tiny Garmin fitness age estimate improvement, from 30 to 28, because it cooled off to high 70s and slightly lower humidity, so I organically pepped up walking pace. I was hoping for a better black-box testing scenario, with the change in temp and pace, since HR was perking along nicely, mostly in low/mid 120s at 4+ mph. Unfortunately, near the end of the walk, the heart rate reading went to 160s-170s, suddenly, for no obvious reason. (My normal actual max is around 180, not the age-estimated 155.) I think it was the HRM, not the heart. I felt fine, wasn't breathing heavily. I didn't count out my heartbeat formally, but I put the back of my hand on my neck when the Garmin was saying 170+, and my heart was definitely *not* beating at nearly 3 beats per second. Curses, foiled again! 🤣

(If it's not clear: I think all of that is pretty amusing, not serious or important. My health is important. Weird technology estimates, not so much. As a former software professional pre-retirement, it's wired into my cognition to want to watch the tech and speculate about what its internals do. I do read a bit about it, but that kinda reduces the fun.)

@MikePfirrman, it's so nice of you to be looking out for your roofer guys, doing extra things to try to keep them more safe/comfortable. Good show, you!

I lived in Sparks, NV (Reno suburb, high desert) for one summer, and worked in a plastics extrusion-molding factory out in the desert, theoretically air-conditioned but many machines running in 400F range. I think it got to 110 at least once that year outside, and was generally hot, clear, dry. That was enough to convince me that I didn't want to live anywhere like that. It's not what my Northern European genes, Great Lakes upbringing, want. If anything, I'd move North, seek a less humid area - but plan to stick here.

Easy pace 6 mile run this morning. Lovely to be out in the fresh air running again, 4 months ago I was depressed and not able to run a mile.

Did 40 minutes (5.5kms @ 7.3 minutes/km) on the elliptical.
Can’t say I’ve ever loved the elliptical trainer, my toes go a bit numb after 20or so minutes.

Anyone else have that? Or, is it just me?

Easy shake out run today. Just 30 minutes to activate the run muscles and open up a few strides.

Race prep is underway this afternoon. I picked up my bike from the fitter at lunch. New chain, rear cassette, charged it and did a quick tune up so its ready for race day. My coach sent me suggested half iron power output numbers based on the "Best Bike Split" tool. Will spend tonight pouring over the athlete guide and gathering up the pile of stuff I need (fluid bottles, nutrition, body glide, sunglasses, race belt, wetsuit, swim googles, towel, etc, etc, etc.) Will leave tomorrow afternoon to pick up race packet early and join my tri club pals for dinner.

The key for me is to get a good night's sleep tonight, since I'm sure to toss and turn tomorrow night, while trying to fall asleep in the hotel room. Even though I'm an old fart who has done dozens of races, I still get butterflies before race day, lol.