What Was Your Work Out Today?
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I lifted, doing a 3 mile walk, some jump rope, and 3 sets of 5, dips as my slightly eccentric warm up.
I then over head pressed, doing 3 sets of 7 @ 30kgs.
I then benched, getting 3 sets of 5 @ 50 kgs.2 -
Morning bootcamp - need to do some stretching/yoga but get lazy by the evening.1
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4 mile walk1
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7k-ish row in bow of the double, 5.25 mile walk at 3.3mph average.
No outdoor exercise machine circuit at the park today, because (1) there was a very obvious thunderstorm rolling in, and soon; and (2) I had lunch at around the midpoint of the walk with food, latte, and a lovely blood orange wheat beer (not my usual style, but very refreshing), and that didn't seem like the best fueling strategy for strength exercise, even though it doesn't seem quite as bad for half a walk. 😆
ETA: I'm expecting to take (sigh) at least a week break from any kind of meaningful exercise, because of outpatient eye surgery tomorrow. No exertion for a week, maybe more. Don't know how soon I'll be allowed longer walks. The hope is that the 20/150 (or worse) vision in that eye will materially improve. If so, it'll be worth it.2 -
@AnnPT77 -- good luck with your procedure. I wish you the best and a speedy recovery!
Today, after yesterday's hard row and last night's lift, I was feeling it. Did 8K on the rower at a slower recovery pace. The HR still drifted up, despite my best intentions. Just showed me that I was tired, which I knew already.1 -
4.25 mile walk to the store and back (carrying groceries on the way back). Needed a break from bike riding and figured this would be good for a change.
Did 67 miles on the bike over the last 4 days, limited somewhat by eating pavement at the end of my Sunday ride.1 -
I contracted COVID early last week, which put my workouts on hold. This along with moving countries, health insurances, and some medical visits have been stressful. I have been very sad that I have not been able to be as active, but I know my body will not recover the same if I had even tried to move around like I used to. However, I am now well enough to pace in my hotel and have done daily yoga practices
I am on the mend. thanks to those that sent good vibes. Tomorrow is Day 9 and I hope the worst is over. 5 -
Wishing speedy recovery to those on the mend here!
Shortened swim today due to thunder causing the outdoor pool to close. Squeezed in 1900 yds before the whistle blew. The indoor pool was full of kids taking swimming lessons, so no go there.
Local sprint tri tomorrow night will be steamy and fun. Forecast is for temps around 95 and high humidity. We swim first, so at least I'll be wet when I start out on the bike. The run will be less pleasant.3 -
Wishing speedy recovery to those on the mend here!
Shortened swim today due to thunder causing the outdoor pool to close. Squeezed in 1900 yds before the whistle blew. The indoor pool was full of kids taking swimming lessons, so no go there.
Local sprint tri tomorrow night will be steamy and fun. Forecast is for temps around 95 and high humidity. We swim first, so at least I'll be wet when I start out on the bike. The run will be less pleasant.
Best wishes for a positive outcome tomorrow, @Djproulx!0 -
Wishing speedy recovery to those on the mend here!
Shortened swim today due to thunder causing the outdoor pool to close. Squeezed in 1900 yds before the whistle blew. The indoor pool was full of kids taking swimming lessons, so no go there.
Local sprint tri tomorrow night will be steamy and fun. Forecast is for temps around 95 and high humidity. We swim first, so at least I'll be wet when I start out on the bike. The run will be less pleasant.
Best wishes for a positive outcome tomorrow, @Djproulx!
Thanks, @Ann, this race is always a lot of fun!2 -
Wishing speedy recovery to those on the mend here!
Shortened swim today due to thunder causing the outdoor pool to close. Squeezed in 1900 yds before the whistle blew. The indoor pool was full of kids taking swimming lessons, so no go there.
Local sprint tri tomorrow night will be steamy and fun. Forecast is for temps around 95 and high humidity. We swim first, so at least I'll be wet when I start out on the bike. The run will be less pleasant.
Best wishes for a positive outcome tomorrow, @Djproulx!
Thanks, @Ann, this race is always a lot of fun!
Good luck! With your volume of training, a sprint tri would be fun!0 -
Lead the morning bootcamp - was a HI workout... Evening badminton day!!!3
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Yoga
Sun Salutations (10-30m)
Strength: Press/Squat
HSPU - 4-3-2-2-1r (12r)
Squat - 3x15r (45r)
Jump Squat - 1x15r (15r)
Jump Lunge - 1x16r (16r)
Cossack Squat - 1x10r (10r)2 -
Back out on the bike this morning, 16.6 miles at 13.2 mph average. Need to find someplace in the day to add some strength training... just haven't done it yet.3
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Back out on the bike this morning, 16.6 miles at 13.2 mph average. Need to find someplace in the day to add some strength training... just haven't done it yet.
When I seemed like I couldn't find time to do strength training, I just broke it down and did it during the day. I have a desk job that is, quite frankly, pretty boring at times. I own a small "headhunting"/recruiting firm. I recruit high level execs all day. Sounds a LOT more sexy and exciting than it is in reality. It's essentially emails, Linkedin notes, writing ads, talking to clients, closing deals and some phone calls.
I bought a cheaper adjustable dumbbell set, a heavy KB and that's what I started with at home. I do work blocks of around 45 to 50 minutes (on a Focus timer). When that timer goes off, it's great to move around. I'd do like 15 to 25 pushups, 15 or so weighted squats or lunges and 15 overhead presses every break. Literally takes around 3 minutes. I'd refill my drink and back to work. You can add in a plank if you'd like.
I do think that people make weight lifting too complicated sometimes. Pushups, pressups, squats/lunges/bridges, planks and overhead presses (or assisted pullups) cover most of your major muscle groups. All simple stuff you can do at home (or work) and get in a nice workout while working (or watching TV at night).3 -
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Easy 50 minutes today. Only 5K on the rower and then 25 minutes on the Assault Bike. I have golf tonight, so trying to conserve some energy for that, even thought it's gorgeous weather. Playing some low handicappers and have to be relatively on my game.1
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Local sprint distance triathlon tonight was wildly fun! Most fun workout I've had in several years. Beautiful venue and laid back vibe. Race was limited to 110 participants. Temp was 94 degrees and very humid at race start. The short 600 yard swim was chaotic with a mass start. There was quite a scrum as swimmers mixed it up jostling for position before reaching the turn buoy and heading back in towards shore. The bike course was a surprisingly hilly out and back trek. I pushed the bike split to my limits, suffering on the climbs and pushing as many watts as I could on the downhills. I ended the 10mile bike segment at an 18.9mph average.
Once on the 5k run course, the high temps and my extra 10lbs were a factor, but I had decided that I was going to push as hard as I could the entire race, so I did. I suffered on the way out, then ran stronger on the return, running at just under a full sprint for the last 300-400 yds. When I hit the finish line I was near collapse. It felt great to push to exhaustion. I'm looking forward to seeing the race times and splits posted.
Tomorrow its back to regular training, but today was a real race day. Reminds me why I love triathlons.
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Quick spin
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Indeed, and good luck in your race.Wishing speedy recovery to those on the mend here!
Wednesday
I aimed to go climbing, but worked until after midnight. So I just went for a short run instead, around the block. It took about 9 minutes, so Fitbit's GPS didn't kick in. It seems to have been about 1.7km.
Thursday
Climbing, 75 minutes.
I was in a lot better form than my previous two sessions. I still wasn't brilliant, I got a few v2-v4s and pretty much all the v1-v3s. They gym had reset, so most of the routes were new to me.
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Some days you don't feel like working out hard and today was one of those days. Usually it's a very clear sign that you need a rest day or have been pushing too hard. Tomorrow is my rest day and I have been pushing pretty hard, so, yeah, there's that.
Still got it done -- 8 supersets lifting (wait till HR drops below 60% max, do another set) followed by four X 1000m rows w/ 1:30 rest. More or less "capped" the rows at around 85% max HR. I didn't really have it in me to do 90% today. Still a good hour. Around 800 calories burned. And that was with my HR monitor chest strap coming unsnapped 3 times and losing the HR.2 -
Pool swim today. 2800 yds. warmup, drillls, then 4 x100's and 4 x 400's.
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So close to the sub 20min 5km!!
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amorfati601070 wrote: »So close to the sub 20min 5km!!
Nice! That is really moving!1 -
Two hour trail run this morning. Humid and buggy, but nice to run in the woods. Need more swim work, so headed straight to the lake after the run. An1800yd continuous open water swim with no wetsuit was a great cool down.
Focusing on recovery for the rest of today, since tomorrow will be a long training day. Group of us will ride a 100 mile bike course with a short transition run to follow.
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Road bike for 19.2 miles @ 13.1 mph average. Started out at a faster pace but the heat and humidity caught up with me towards the end of the ride.
Turns out I did bend the brake lever on the bike during the unplanned dismount, but it was easy enough to bend back into place. Other than that and some lost skin, everything is good.
I will be incorporating strength back into the mix starting on Monday... the bruise on my palm should be healed enough to allow mw to do pushups by then.4 -
Had a great training ride with tri club friends, most of whom are registered for the Chattanooga race in Sept. Early morning start of 52miles in a western loop, then after a 15 minute "aid station" lunch, we did a second 48 mile loop east of the river. Perfect weather, beautiful scenery and a fun group. Covered 100 miles in just over 6.5 hrs @ a 16.6mph moving average. After the run, three of us did a 30 minute transition run to shake out the legs.
Rest day tomorrow.
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My workout is 20 minutes to 40 minutes oh stairmaster, 20 minutes to 40 minutes of stretch exercise and I just now include zumba 20 minutes a day. I usually do 40 min to 60 min of workout a day for 7 days a week. Is it enough?2
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I did a 40 minute bike ride - gravel and dirt trails - first time I have been on a bike in probably 6 years (frozen shoulders made it impossible to ride for 1.5 years so I gave my bike away.) Anyway two short rides so far have been the opposite of fun. Exhausting and I had to walk up any significant inclines, but if my knee holds out I'll keep at it. 3
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