What Was Your Work Out Today?
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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.
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Friday
Climbing
This was OK, I actually got a proper dyno. (I am rubbish at dynos.) My balance-y slab stuff was nicely controlled.
Saturday
Diving
A quick quarry trip a friend wanted to test his kit. Visibility was poor, at some points I couldn't see my computer (which is on my wrist). I had the neck seal on my drysuit replaced, which was successful, and so this was the driest dive I've had this year
Sunday
Climbing coaching. This was good fun, we looked at footwork on slab and if I could climb without my hands. I did a 10 mile walk afterwards.2 -
LiliRose2707 wrote: »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?
That sounds like a great routine. Though Stairmasters are a point of contention with me. I see people ruining their shoulders on those things. If you use a Stairmaster, make sure you're not having to grind through it. If you are putting all your weight on your arms (I see it all the time at the gym) in order to keep up, you're going too fast for your ability. A Stairmaster should be something where you hold on for safety/balance, not to prop yourself up. 20 minutes, with good form, on a Stairmaster is great.
I did just 40 minutes yesterday but had an active day. Did 20 on the rowing machine and 20 on the Assault Bike. Also got in the pool and swam for a while and went to TopGolf and hit balls with my family (my son's in town, so we have both kids this week -- a nice treat).2 -
Yesterday 10K so rest today morning... evening badminton1
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7-9 am: Yoga
Sun Salutations (10-30m)
6-7 pm: Strength:
HSPU - 4x2r (8r)
Hang - 4x30s (2m)
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Sunday was an active rest day for me.
This morning I rode 15.6 miles on the bike and have been doing bodywork workouts during breaks from the computer.2 -
Finally put my lower back injury from a misaligned deadlift behind me, so back in the gym I go!
Today was push day, so:
Heavy bench presses - 5 sets, 5-1 reps (reps go down as weight goes up each set)
DB OHP - 3x10
Cable pushdowns - 3x103 -
Continuing with the bike rides - did 17.3 miles at 13.4 mph average. Also doing push-ups/squats every hour during work.1
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7-9am:
Yoga
Sun Salutations (10-30m)
Conditioning
Jumprope - 5x300r (2m) (1500r) (10m)
Strength
Vacuums - 3x30s (1m30s)
6-7 pm:
Strength:
Pull-up - 4x4r (16r)
Handstand Wall Hold - 4x30s (2m)
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Pull Day
Pullups - 3 sets
BB Row - 4 sets
DB Row - 5 sets
Facepull - 3 sets
Cable curl - 3 sets2 -
Did an easy 45 minutes today. 30 on the rower, 15 on the Assault Bike.3
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Wow! Some of these workouts! You guys are amazing!
I feel almost sily posting mine in comparison! But hey! Gotta start somewhere, right?!
Yesterday:
swimming - 30 mins.
Laps: breast stroke, side stroke, free style
30 mins. water yoga
Today: morning floor exercise
50 situps (2 sets - 25 each)
80 leg lifts (2 sets - 40 each)
50 core twists (1 set)
30 min. Yoga - vinyasa flow
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