What Was Your Work Out Today?

Rowed just under 8.8k in the bow of the quad. Still letting others carry my piece of the 40'-ish boat (sigh); I'm only carrying singles and oars.

We made a couple of loops upstream of the boathouse, loosely between boathouse and the upstream bridge, avoiding the area downstream of the boathouse we'd usually use, because the university ski club was on that part of the river, using their buoy course. (We usually row a circle, boathouse to upstream bridge to downstream bridge, and back.)

That's all I have planned for today, but ya never know . . . .

You all inspire me daily.

Hard workout today. Did 8 X lifting superset (which includes all compound movements -- legs, shoulders, chest is the common theme). I hit all 3 without rest and then let the HR drift down back under 120 or so, go again until I hit 8 sets.

Then I did 3 X 2K on the rowing machine, using a DF "waterfall", going higher DF than normal, like 150, down to 140, then 130, ideally rating up (more strokes per minute) on each one. Not that fast, because of form, already elevated HR from the lift and higher DF, but all three were around 2:16 to 2:18 pace. Took 90 seconds rest between rows. HR hit 93% max on the last one.

950 some calories on the hour workout.

Will tread around the pool tonight and take tomorrow off except walking the 3 dogs, which can be exercise depending on how my two Great Pyr mixes act! Combined, the 3 dogs weigh more than me and are a lot stronger!

30 minutes on the rower, then 30 on the LateralX. All under 80% max and the last half all under 65% max.

Heading out to Tubac, a cute little border town near Mexico that has amazing shops. Might go have lunch at Tubac Country Club. If you're a golf fan, it's where Tin Cup was partially filmed (the scene where in the qualifier he kept hitting it in the water). They built a water hole just for that movie. It's also right next to a cattle ranch, so you'll see longhorn steer and cows right up to the greens, with small fencing, it looks like they are on the course!

Getting ready for my easy Sunday 30 min jog… 97 degree so doing treadmill… may do some yard work as well after since I’ll be nice and sweaty so a hat and some water. Charged up with some fresh watermelon…

Satuday, did the yardwork and other honey-do chores

Sunday was an active rest day with the weekly shopping trip and house hold chores

Today - rode 20.94 miles @ 13.6 mph average to start the day... we'll see what the rest of the day brings.

6 mph jog and a 4 mph walk… all I need to do for the rest of the day is have some homemade sangria and homemade BBQ… 🔜

Took both weekend days off for my daughter's wedding, so just a longish walk on Saturday morning.

Got back on the bike trainer for an hour session today, mostly working on maintaining power and very low and very high cadences. This is the final high volume week before a gradual two week taper to race day. Will have a long ride/run and swim/run this weekend. I'm already fretting about the 4200yd open water swim planned before the long run on Sunday.

Just sent in my bike check in time selection to the race staff. It's getting real, now.

Morning ride - 15.95 miles, 13.3 mph avg, 73 minutes total.

Will add in some body weight routines later today for a complete workout.

Did an hour timed test today. Was dreading it honestly. Probably also went too hard the past two days on "easy" work, so that's not a great way to do it. And today, of all days, was as hot as it's been in a while (92 w/ 40% humidity, very high for Tucson).

Did it though and that's done. Goal, not having done one of these in few years, was just to do it, get HR up to approximately 90% of max, hold form at a slightly higher DF (drag factor) -- I used 117, and hopefully beat a 2:20 pace. Ended up with a 2:21.9 or something pace (last 20 minutes were brutal) and burned over 1000 calories for the hour (around 1100 I think). Hit 88% of max at around 25 minutes in and held it pretty much till the end. Didn't quite hold 90% till the end but while I'm slightly displeased with the pace, not displeased with the effort and the ability to withstand the pain this row put me through. Pain tolerance is huge in timed rows.

Also good to confirm that I've got my max HR estimated pretty accurately. You should never really hit 100%. 95% is an all out effort.

🤔 Only 93… thinking of hitting the rode for a 4 plus mile jog…

Today was swimming at my local indoor pool. I've only been back swimming for a few months so don't quite have it down yet. I'm working on building up my endurance and confidence while swimming freestyle. I can only do a lap at a time with breaststroke in between. Seeing improvement a little at a time.

1075 yards
65 minutes
43 laps
113bpm average heart rate

Pool swim session this morning. 2600yds. 300 warmup, then 2000yds done as 4x500's w/20sec recovery, building speed with each 100. 300 cool down.

Ran 5.2 miles today morning.. really need to do some stretching yoga today evening!

The usual routine, a bit under 7k rowing bow in the double. Moderate steady state, though the West wind picked up enough to create a bit of extra resistance on the way back upstream. A body makes a surprisingly good sail, in a light boat, and the squared-up blades add a bit of wind-pushed surface, too, coming into the catch.

Eagerly hoping I get cleared for "do anything you wish" at my next post-surgical doctor's appointment next week. I don't even enjoy strength training, but I want to be able to do some because I'm tired of limiting stuff. 😆 I feel like I can better test/intuit what might be overdoing after other kinds of surgery, but I have no confidence I can intuitively tell what would be creating too much pressure on my eye. 🤷‍♀️