What Was Your Work Out Today?
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Lovely weather today: High 60s F in AM, heading for very low 80s later, around 50% humidity, light breeze.
Rowed just under 7k in bow of the quad. Guess I called the spins slightly shorter than usual of the bridges at either end: Not surprising, as we go a bit faster with C. in stroke seat, and kissing concrete bridge supports is a Bad Plan. Since it wasn't punitively hot/humid, we did some 10 strokes hard/10 strokes moderate intervals, once past the stretch with power boats and floating logs. 🙄
Compensating for lots of rainouts earlier in the week, took a 5+ mile walk post-row. Forgot to start Garmin, but route roughly same as 5.37mi walk earlier in the week.
Then farmers market (amazeballs artisan pickles (garlic cuke, radishes, eggs), brie cheese; now brewpub (citra-hopped IPA).
Life is good, today, eh? 🙂
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Completed a 2500 yard swim workout last night. Focused on putting in a third swim each week to build endurance.
This morning I joined a very large group ride designed as a cancer research fund raiser. Three of us decided on the 50 mile route. It was humid, hilly and fun. We didn't push too hard, averaging 16.3pmh. I rode the nine miles to the ride starting point, then rode home, for a 68 mile total ride. Once home, did a quick change into my run gear for a 25 minute transition run. Swim and long run tomorrow.4 -
Lovely weather today: High 60s F in AM, heading for very low 80s later, around 50% humidity, light breeze.
Rowed just under 7k in bow of the quad. Guess I called the spins slightly shorter than usual of the bridges at either end: Not surprising, as we go a bit faster with C. in stroke seat, and kissing concrete bridge supports is a Bad Plan. Since it wasn't punitively hot/humid, we did some 10 strokes hard/10 strokes moderate intervals, once past the stretch with power boats and floating logs. 🙄
Compensating for lots of rainouts earlier in the week, took a 5+ mile walk post-row. Forgot to start Garmin, but route roughly same as 5.37mi walk earlier in the week.
Then farmers market (amazeballs artisan pickles (garlic cuke, radishes, eggs), brie cheese; now brewpub (citra-hopped IPA).
Life is good, today, eh? 🙂
Sounds like a perfect day! My wife and I try to stop at a farm stand/farmers market at least every other day. There is so much great fresh food to try.1 -
35 minutes swimming. 60 mins workout DVD gotta have variation3
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120 mile bike ride3
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1:40:00 trail/road run today on tired legs after yesterdays long bike. 8.75miles done at slightly slower than HIM pace. Short endurance swim this afternoon. 2300 yds includes a 1000yd steady state swim, then 2 x250 @ race pace.
Rest day tomorrow.2 -
Around 8K meters on the rower, then another 25 or so on the Assault Bike (around an hour and 10 minutes or so).1
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Sunday's usually rest day, but I took a easy pace bike ride today, just over 15 miles. (I'd missed or scaled back outdoor workouts earlier in the week due to weather problems complicated by schedule issues, and it was nice today, if on the warm side of my comfort level at mid 80s F, sunny, around 50% humidity.)1
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early morning -
A 4hr walk this morning
evening -
Ab workouts and upper body workouts2 -
Diving weekend! I spent Thursday packing - Friday promised a long drive and I wanted to be ready.
On Friday, I worked for about 5 hours (having booked the afternoon off), and set off at about 2 p.m. Traffic was terrible, so I got to camp site at about 9.30 p.m. Fortunately, there was still enough light to see what we were doing when we pitched the tent.
I only got 9,000 steps in, making the first day this year I've got fewer than 10,000.
Saturday went reasonably smoothly. We did a 26m wreck dive in the morning (although due to faff, I think we got in the water at about 1 p.m. missing slack water. It was neaps, so the current wasn't too bad - you could swim against it with a bit of effort.) Then we had a chilled reef dive in the afternoon. We saw a dogfish, loads of crab, wrasse, blennies, congers.
On Saturday evening, the boat trailer broke. The two doing the towing ended spending the night in the van where it broke down.
So Sunday was not effort-free: after breakfast, we packed the tents and cleaned up the site. We drove to the van to pick up tanks and kit off the boat. I drove to Port Gaverne, where we dropped the stuff off, and then to the top of of the hill about a mile away where the nearest non-full car park was. It turned out that some of the tanks were not full, so I went back up the hill to my car, back to the boat, and picked up more tanks. Then I went back to the port; dropped off the extra kit; back up the hill to park; and walked back down to get ready to dive,
The nice upshot of this faffing was that I had my 10,000 steps before the dive. I think I got into the water at about 1 p.m. The shore dive was lovely - we saw a cuttlefish, as well as the usual suspects. It was a 75 minute dive in the shallows.
I then drove home. Traffic, amazingly, was not too bad - it took about 5 hours, and I got home at about 11.30 p.m. There was then one last effort needed to move kit from car to my dining room (which serves as a kit store at the moment).
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Friday - 6 mile run
Saturday - 6 mile run
Sunday - 8 mile run (felt great)
Monday - rest day from running, did 1 hr of yoga to help.
Back to running tomorrow.3 -
Completed a 2500 yard swim workout last night. Focused on putting in a third swim each week to build endurance.
During my week camping with my son's Scout troop, two boys completed the mile swim achievement. Both were completely toasted by the end, and it took a couple days before they were moving around relatively unimpeded by fatigued legs.
Yet here you are, doing almost 1.5 miles, and chattering on about it like it was as easy as a stroll in the park. Amazing...3 -
I'll just stick to the weight room, thank you very much. Today was leg day, so squats, stiff leg deadlifts, heavy leg presses and machine hamstring curls.2
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@nossmf - Congrats to the scouts on the mile swim ! That is quite an achievement. (Think I "dog paddled" it when I was about 14).
Regarding your post, my pool swims are almost always a bunch of shorter sets and drills, then a main set that may have 400-500 yard efforts, occasionally a1,000 yd effort. Sorry if I was misleading about it. Open water swims, like your scouts did, is a different game. That's all about swim form, efficiency and building endurance. When swimming in the open water, I wear either a full or partial wetsuit, which really helps with leg buoyancy. Longest OWS so far this spring has been 2250yds.
Finally, I'm getting fairly nervous as the countdown to the 4200 yard IM swim is only nine weeks. On race day, I'll be VERY happy to get out of the water and onto the bike.
And I could never hang with the strength focused folks that post here. Simply different disciplines.
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3 mile walk and 30 mins online pilates class.3
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Sandbag bootcamp today morning, evening will be badminton2
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Rowed (Concept2 machine) 11K meters at lunch. Garage felt great. Only around 81 degrees today. All the rain has really cooled it off here. Roughly 850 calories. Pace was super slow (around 2:33) but I used a DF (drag factor) of 110, which is higher than I've been able to use on rows this long for a couple of years. It's a balance of power and keeping HR down and muscle fatigue. All was under 75% max HR and most of it under 70%.3
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* Rowed 7k in bow of the double. It was marginally less hot today 🙄, so we did intervals (10 strokes hard, 10 strokes moderate) for about half the length. The other half was startup, cooldown, and the parts where I needed to pay attention to steering because of other boats and obstacles.
Paying attention to things behind my back (i.e., what the boat is heading toward) is incompatible with hard/fast rowing, for me. On a clear course, one can steer off the stern point (keep it aligned on something that defines a good course for a reasonable length of water). With unpredictable or moving objects on the course, gotta look behind me every 10 or so strokes, maybe oftener. In races, one steers off the stern, because the course is clear.
* Walked 5.16 miles at average 3.6mph on the usual park trail, right after the row.
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Bootcamp split between 3 x 3 min circuits of body weight, resistance band, weights and abs (4kg x 2)
Averaged about:
200 squats (some with weights, some with resistance band - goblet and sumo)
120 lunges (including pulse lunges)
30 crunches with weights + 30 other ab reps
30 side planks and 50 plank toe taps
150 arm exercises - mix of row, snatches, hammer curls etc
60 kettlebell swings (8kg)
no cardio today as it was SO hot
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Climbing, just under 2 hours, Craggy Island.
I was a mixed session. I session flashed two projects, but went backwards on the project I want to sent the most. After falling off it many, many times, I decided to relax with an "easy" climb.
As far as I can tell, it was mis-graded and was really hard. It starts off easily enough, with some slopers turning into mantles to get onto the penultimate sloper. This is at an angle, and is a poor hold, so the only way I could use was with my left leg on a nearby corner. This gets me in completely the wrong position to get the final hold (a sloper angled the other way). I grabbed it a few times, but fell to my doom each time.2 -
Trainer ride this morning. 70 minutes to build high end aerobic endurance and increase FTP. After warmups, did a ladder routine holding 170w for 5min, 180w for 10min,190w for 15min and then back down at same outputs and duration. Then 10 min cooldown.
Will do a 35 minute shake out jog on the trail later.1 -
Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.2 -
MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.3 -
Upper body session second one since deload and I popped 2 blood vessels in my back 😬😬😬2
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Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).1
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Easy pace bike ride, just under 17 miles, mostly paved trails through wooded areas . . .woods pleasanter than the sunny bits, since mid-80s F and 50% or so humidity. Mosquitos are theoretically terrible this year, but not bad when moving at cycling pace (even my slow one).
That cycling can be habit forming.
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MikePfirrman wrote: »Had to do a sprint workout on the rower today as part of my training, but no particular plan for anything. So I did a "rate ladder", starting w/ 3 sets of 500m @ 77 Drag Factor/Rate 18, then 3 @ 85 or so/rate 20, 3 @ 93 or so/rate 22 and then finished with 3 @ 100 DF/rate 24. Twelve total sprints w/ 90 seconds of rest. Hit 92% of max HR by the last set. Total time working, including rests, waiting for HR to drop, around 45 minutes -- 620 or so calories.
Weight lifting tonight at the gym. I've never been a member of Planet Fitness, so I'm trying to be cautious. Don't want no "lunk alerts" going off on me. I'm certainly no plate dropper or grunter, or inappropriate clothes wearer, but I do work hard and sweat hard. I felt a lot of people staring at me my first visit. First time (since I was obese) that I felt just a little self conscious in a gym.
I wouldn't be surprised it there was just a little envy from those watching you work hard.
Thanks, I did just go and do my thing (as quiet as possible). Their rules read something to the extent of, we can throw you out, if either intentionally or unintentionally, you bring any attention to yourself.
For instance, I have that crappy right knee where lunges aren't easy for me. So many times, I'll use a stairmaster, skipping steps on a higher clip rate. To me, that's a cooldown. But I get a lot of people staring at me.
I'm also dripping sweat (and wiping up as I go constantly), so that has a lot to do with it as well. And it's also embarrassing, but I don't really rest between lifts, except to thoroughly wipe and disinfect equipment. I suppose if I rested 10 minutes between sets, I would likely not sweat as much, but it would also take me 90 minutes longer to get in all the lifting that I do.
But I've been getting in heavier lifts that I just don't have the equipment at home to do with the leg press and the chest equipment (as well as shoulders and back), so it's been a nice change. I do one lift at home and one at the gym (just twice a week). I might add in a 3rd lifting day once my body acclimates completely to this routine. Likely do that one at home as well.
Got my 70 lb Kettlebell in this week. The 30 lb one at the gym seemed ridiculously light last night compared to my 53 lb one at home. My KBs, step and cardio equipment are better at home. But the machines are fantastic at the gym.2
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