What Was Your Work Out Today?

7k row in the quad, about half of the distance interval pieces (10 strokes hard, 10 strokes moderate) since we got a blessedly cooler day. No one in the boat younger than 65: Two of us around 65 (not under), the other two more like 75. Row starts and ends with the 4 of us carrying the 40-foot boat between boathouse and river.

After, one of the 70-somethings and I did a 5 mile mostly paved-trail walk, leisure/chat pace, with lunch (impromptu) in the beer garden at the turnaround point.

Have I mentioned how much I enjoy retirement? 😉

Skipped the long ride yesterday in favor of a group kayaking trip to listen to the Newport Jazz Festival from the water. Couple miles of paddling around the harbor burned a few calories, but it was strictly for fun.

2000yd open water swim this morning. Lake water temp is perfect, so no wetsuit needed. 75 minute aerobic run followed by some deep tissue massage work later today.

Didn't think moving from 53 lb KBs to 70 lb KB swings on Friday would make me feel that sore, I was wrong. Worst DOMS that I've had in years.

Did an hour row today to work out the soreness. Very slowly.

Rest day today. Really enjoyed a little time on the yoga mat this morning. Nothing more strenuous than cutting the grass planned for later today.

A higher volume week starts tomorrow. Coach has 15 hours of cardio work, 1.5hrs strength work scheduled for me. We're focused on really building swim and bike endurance, along with a threshold run tomorrow.

Half and hour on the recumbent bike on level 7. plus 3 weight machines

7.2k rowing bow in the quad, about half interval pieces again. Mostly 10 hard strokes/10 moderate, but we threw in a 20 hard in the middle someplace to see how it went. The rowers felt like our technique frayed a bit at the edges on the 20, so we went back to 10s; we'll keep working on it.

Partly because we had a new rower (from this year's learn-to-row class) in the boat with us (2 seat, where I can um, coach her, if needed), we did a couple of race-style starts, but not at race pressure, just moderate. Those went surprisingly well; maybe we'll try them at higher pressure some time, see if we can stay together through a start at higher intensity.

Bet you guessed it was cooler again today, 50s-60s F mostly, might have made it to 70 by the end.

Then the usual walk, 5.6mi at a very gentle 3.1mph. I'm finding walking a little slower easier on my knees, both in discomfort during, and cumulative stress on them; but mostly I'll just keep going out and walking at whatever pace I fall into naturally on the day.

At the end, I played on the outdoor workout stations for grownups, in the park. It wasn't enough to get a workout, just a trial. They're sturdy outdoor machines or workout stations, with bodyweight or sometimes fixed weights for resistance. I'd do some again, maybe (OH press, lat pull-down, a funny waist machine with a swinging plate you stand on and use your obliques to power it in an arc, maybe the leg raise station).

Some others are a "no": I tried a dip; I think my shoulders would fall off. Not sure whether the problem is weakness, or the width between the bars being off for my size or something. The leg press is bodyweight resistance, and feels not harder/more effective than the maybe thousand-ish bodyweight+boat leg presses I'd just done on the water 😆: Not useful. There was a sort of strider/elliptical type "ski machine" that felt like I could lose control and gronk a knee for real, though it would be good for hip flexors, maybe.

I am at work so my equipment is limited but I make due.

Circuit 1
10 calorie spin bike
10 reverse grip pullups
10 pushups
10 #50 sandbag shoulder press
10 walking lunges
10 situps
repeat with no rest for 30 minutes
Circuit 2
15 band curls
15 band face pulls
15 band pulldowns
15 #50 sandbag front squats
15 crunches
1 minute rest repeat 4 sets
5 minutes Yoga to finish out the 60 minutes

Did some threshold work in this morning's run. After a 10 minute warmup jog I went right into 3 x 16 minute blocks.
Each block was 8min hard(Zone 3), 7min harder(Zone 4), 1min recovery pace. Purpose is to raise aerobic ceiling and gain a little speed. 65 minutes total.

Tonight I'll substitute an outdoor ride for my normal cadence ladder work on the trainer. It will be a scenic and easy paced ride with friends, with some climbing work to reach the dam for photos. Because after all, if there are no selfie's posted, did the ride even really happen?

Yoga
Sun Salutations (10-30m)

Strength: Press/Pull/Push/Squat
HSPU - 5-4-3-2-1 (15r)
Pull-up - 12-9-7-4-2 (34r)
Dip - 12-9-7-4-2 (34r)
Squat - 5x12r (60r)
Jumprope - 5x200r (1000r)
*Did not feel strong today…

Djproulx wrote: »

MikePfirrman wrote: »

Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.

That evaporative cooler is a game changer for you given summer temps there!

The difference is around 10 degrees in my garage, even with the doors open (they don't work particularly well in an enclosed environment). Definitely has kept me rowing this year. The fan was miserable and didn't work at all! Like wind from the depths of hell!

My wife and I went to a new place this past weekend after dinner to listen to some live music. Really cool little wine and beer garden. Every table had their own Evap Cooler pointed at it. These are amazing. I was going to put in misters on my patio and now I'm thinking just get another one of these. Much more reasonable. Misters also get nearly everything wet. These don't.

I'll keep my fan, it's great, just better for Fall and Spring.

And no, the ride didn't happen without selfies!

22.4mi bike ride.

It was a star crossed bike day. Went out to ride, found tire so flat it was off the rim. Took it to LBS to have it fixed, which was quick enough to still get a ride in. Discovered en route that my usual bike route to the trail system had been top-coated and covered with loose gravel (something dusty, crushed). When I got on the bike back at home, I took an alternate (not as good, normally) route to avoid that. It had also been covered in loose gravel, it turned out, so any car that went by kicked up gravel and dust (fortunately, low traffic), and of course it's an unstable surface for biking - mildly terrifying for a mile and half or so. Other than that, once I reached the trail, it was a nice day for a ride. 😉

Back at it

drmwc wrote: »

I am off for an evening climb, I will be at the wall soon.

I was terrible - completely out of form. I went climbing again yesterday, and was terrible for the second day in a row. I felt feverish when I got home, which could explain why I fell off the wall so much. I did a lateral flow test, which was negative, so it doesn't seem to be COVID.

I slept poorly tonight, but feel a bit better now. So I will probably lift tonight, and maybe look at climbing again a bit later in the week.

after an easy bike ride last night, I got back to business in the pool today. 2700 yd swim. Main set was 10x50's on 10 sec recovery, then 4 x400's building speed from rounds1-4, on 20 sec recovery.

* 7K rowing bow in the double. We did a couple of half-hearted interval pieces, but it was steambath-y again, so we reverted to moderate steady state, which had the plus of keeping in sight the single that was out with us today.

* 5.2 mile walk on the usual trail after rowing, quite slow (3.0mph moving average), partly because of the steam bath, partly because I was taking photos of fun stuff and chatting with random strangers. **

* 1.8 mile additional meander - which felt slower, I guess because of stops, but was actually faster at 3.2mph average moving speed, go figure - while my car windshield got replaced. (No drama, just a stone-chip that turned into a major crack from temperature stress before I could get it patched.)

** One of the things I'm really enjoying about these park/trail walks is the wholesomeness of talking to people who are teaching their kids to enjoy exercise, or petting somebody's new puppy, or looking at kids' amazingly creative sidewalk chalk art. It gives me hope in a cynical world, honestly.