What Was Your Work Out Today?

Another bike ride on the hybrid, with a bit more vigor (but not much!), less coasting, little over 18 miles, average moving speed 11.2mph.

In my defense, there are twisty wooded stretches where I'm slow on purpose to avoid collision with unseen oncoming others. There are some straight flat stretches where 15-16mph is viable for a li'l ol' lady, but I only get as high as 20 when pedaling on a downhill. 😆

Still mostly Z1-Z2 per Garmin, only about 15 minutes of even Z3, so still taking it pretty easy.

Just glad to be allowed to be moving with a bit of energy, again.

Morning ride - 17.06 miles, 13.2 mph avg, 78 minutes. Was really humid this morning (82%) and I was feeling it by the time I finished the ride.

Yesterday's body weight routines - 50 push-ups and 30 squats.

Did a short, light speed primer on the trainer at lunch hour. Just a 40 minute routine. Some quick spinning to wake up the legs, and some 10second bursts to max output, with 50 second easy spin recovery. Nothing too deep before tomorrow's race simulation effort.

Race simulation tomorrow means food/fluid/gear prep tonight.

Tomorrow I'll start the open water swim by 6:45am, complete the swim, then drive 15 minutes to meet others at bike starting point. We have a two loop ride planned. First loop is about 50 miles, quick stop to refuel, then second loop is 33 miles. After the ride, I'll throw on running shoes and put in 30-45minutes of a run/walk.

The purpose of the day is to put swim fatigue into my body before I start the bike and run work. If done correctly, I won't bonk, and will also have this session as a reference point to gauge how I'm feeling during the actual race.

Rowed bow in the double again, the usual roughly 7k, keeping it easy pace (mostly Z1-Z2 per Garmin, a little Z3). Still letting my very kind friends carry the double.

I did carry one end of a single, just to see how it went. They're much lighter - not as hard to pick out of the water, especially. That went OK, can do it mostly squatting, not getting my head below my waist . . . which is good, because I said I'd supervise open rowing on Monday, and I'll probably need to help carry singles.

Still hot/humid here, heading into the 80s for both temperature (F) and humidity (%) by the latter part of the morning row, with bright sun adding perceived warmth, not much breeze except what the rowing motion created. Stop rowing, start dripping with sweat, very literally. 🤷‍♀️ Whatcha gonna do: Not row? Nah. 😆

Djproulx wrote: »

ccrdragon wrote: »

Morning ride - 17.06 miles, 13.2 mph avg, 78 minutes. Was really humid this morning (82%) and I was feeling it by the time I finished the ride.

Yesterday's body weight routines - 50 push-ups and 30 squats.

It can be tough to ride or run in humid conditions like that. Do you carry fluid/electrolytes when you ride? I'm a heavy sweater, so fluid replacement is a must for me.

I have a 2 liter camel pack that is always with me on the bike... I use water with ice and electrolytes. I almost drained the pack on this morning's ride.

Rowed bow in the double with one of the rowers who took our learn to row class this year. She's doing really well, is strong, is developing good skills (but she's really hard on herself). I did some of the carrying of the double, but asked one of my friends to do the "pick it out of the water" part, where it's hard to do that without bending over (vs. just squatting).

Not sure what the temp/humidity were, but it was like a steambath, even at 8:45AM. No breeze at all, until we created our own by rowing.

Long session, but quite a bit of fun today.
6:30am start: 1800yd open water swim in 43 minutes. When done, drove to meet friends for a ride
8:15am: started first bike loop of 56miles. Scenic route, yet some challenging climbs. Stopped mid ride to perform a one minute group plank, since we have a daily plank challenge underway currently, lol.
Second loop was shorter 28 mile out and back, so 84 miles total. 5:05:00 ride time, 5:45:00 elapsed with breaks.
2:00pm: Finished the session with a 50 minute run/walk. Combined r/w pace was 10:50/mile. Too fast for IM run split, but it felt ok today in cool conditions.

According to HRM and power meter data, I burned 3727 calories during the session. I consumed just under 2200 calories in fuel while on the bike and during breaks.
Easy spin on the bike tomorrow just to clear lactic acid from the legs.

I did 2 Beachbody programs today

Nursing in long term care.

Approx 400 calories burned.

P90X Chest and Back