What Was Your Work Out Today?
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Today β
8β planks, standing
30β walking, in my neighborhood
π Oregon fall colors are fantastic
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Today is a rest day, but did 60 pushups and 40 lunges just to stay active2
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No real workout, but I took my former massage therapist out in the rowing double to give him a sample of on-water rowing, which he'd never done. He's got about 10" of height and 90lbs of weight on me, so we're not exactly natural double partners. π
I did a little demo of the basic stroke cycle on a rowing machine, walked him through doing it himself. Then there was a brief land demo of bladework. Next, with detailed explanation, we got the double out of racks into slings so we could adjust the boat for his size vs. my usual double partner, and carried it down to the water. After we got in the boat (took more explaining!), he mostly rowed, though we repeatedly veered out of our lane (beginners don't row straight!) so I'd take over rowing to get us back where we belonged in our lane on the river, then he'd row again. An hour or so of that, then we took the boat back in & put it away.
Not really a workout for me, but it was a little activity, and it's always fun to give a new person a taste of on-water rowing.3 -
run done βοΈβοΈ
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Recovery this week. Walking is manageable, stair climbing is slow. Deep tissue massage tomorrow should help.
Realizing I suddenly have lots of time to catch up on house and yard chores.4 -
7-8 am:
Warm-Up
Jumprope - 60s on 15s off x 5r (5m)
Strength: E5MOM
Pull-up - 4x8r (32r)
RDL - 2x25lbs kettlebell - 4x15r (60r)
Straight Arm Pull Over - Bands - 2x15r (30r)
Conditioning
Elliptical - 1&1/4 miles (10m)
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Back on the bike this morning, 17.82 miles @ 14.0 mph average, 76 minute ride. My first 14 mph average ride of the season! Not too shabby on a mountain bike converted into a hybrid.
Will be doing upper body stuff thru the day as well.3 -
Got my 10K in for September with one day to spare and in the rain to boot... Was a lot of fun!3
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Before lunch
20 minutes of ST core
20 minutes/ 2 miles on trampoline
6 minutes of planks
π₯
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Did 4 miles before 7 this morning. Got it done before Docs 6 month check up at 8. It was early dark ground was wet also had a tiny bit of drizzle during. Managed to not fall on my *kitten* when I ran over a mud covered poorly lit side walk. So not unhappy about the slow jog. With it and and the Drs visit Iβve done 10k steps before 9. Itβs all easy the rest of todayβ¦3
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Back at SS (steady state cardio) again today. 30 on the rower and 30 more on the LateralX. Wore my arm HRM to the gym last night and didn't peak at it until I was done. Burned 750 calories in an hour (the same as I burned today doing cardio). No rests, straight supersets for an hour. Just rotate body parts -- chest, shoulders, abs or back and legs. 8 sets of each.
Feeling stronger already since having access to a gym again with heavier weights. Today's row was at around 120 DF (drag factor) and I capped it at 75% max HR with no problem. Until near the end of the half hour, I still had quite a bit of zip left in the stroke speed.3 -
Completely exhausted after a 3hr job interview with case study, followed by work meetings, and barely time to eat any proper food.
But it's been way too long since I did some strength training, so I did 2 sets of bench presses, 2 sets of landmine deadlifts and 2 sets of landmine rows.
After that I managed 7 minutes of rowing (1250m) before a wave of nausea hit me, probably from lack of food, so off to dinner I went.
Not great, but better than nothing on a day like today.2 -
Rowed just under 8k in bow of the double, then my double partner and I walked 3.6 miles (chatting speed, 3.1mph) from a nearby park to a local produce market that has an outdoor eating area/beer garden, and had lunch. (The market has a salad bar, hot bar, pizzeria; there are a couple of food trucks; a fancy coffee and gelato bar . . . so you go in, get food, take it to picnic tables outdoors or in a greenhouse with opened side windows to eat. There's a pond with fountain, tons of giant pots of flowering plants - really nice setting.)
Since it was just the two of us rowing today, we went upstream through the bridge where we usually spin. It was cool, water calm, and the nights have been cool enough to kill back the grabbier water weeds, so we decided to pick our way through the wider, shallower area upstream, carefully. (There are more obstacles, mostly submerged logs/trees that have floated downstream to that shallower zone then gotten hung up on the bottom. Often, they're hard to see until you're running into them.)
We saw 4 of the swan family, an egret (infrequent for us, but not unheard of), several of the usual great blue herons, and lots of the typical Canada geese, mallards, and what-not. Most enjoyable. On the way back, we didn't go as far downstream in our usual loop, so ended up with only slightly more meters than typical.2 -
At present I am only allowed to walk.3
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Tuesday
A couple of walks, getting 17,000 steps.
Wednesday
I did some hangboarding, getting 17 seconds and some pull ups on the portable board. I got some walks in, getting 15,000 steps. I played with a 24kgs kettle bell, getting 20 goblet squats and 100 swings in.
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This morning I will walk the dogs for 20 minutes and then this evening I will take a one hour martial arts class. I alternate daily between Muay Thai Kickboxing and Brazilian Ju-Jitsu. Tonight is BJJ.3
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Morning ride - 19.1 miles @ 13.7 mph. Will be doing upper body later today.
After yesterday's ride, I did 100 push-ups (5 x 20) during the day.
Month end total for riding - 309.14 miles
Month end total for push-ups - 895 (plus any I do today)2 -
7-8 am:
Strength, Flexibility, Balance & Mobility
Yoga - (15m)
Strength: Core
Hollow Body Leg Lifts - 60s on 60s off x 5r (10m)
Conditioning
Jumprope - 2m on 30s off x 6r (15m)
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Morning bootcamp... was dragging but got it done... Evening will be badminton2
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10β Trampoline
10β Core twisting
10β+ ST Upper
Pickup load to the dump π» π
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Dad died this evening. It is 6 weeks since his cancer came back, so at least it was relatively quick and not too drawn out. he didn't suffer too much.
I did some exercise stuff in the morning before it happened, a 6 mile walk and a kettle bell session.5 -
Day 18 EPIC I (chest & triceps). Taking a break from the treadmill for a couple of days as my knees have been hurting.1
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@ Matt -- I'm very sorry for your loss. It's been 25 years since I lost my Mom this year and 15 since I lost my Dad. There isn't a day goes by I don't think about them and miss them. It simply gets a bit easier with time. I'm glad he didn't suffer much. That is a blessing. I've had it both ways with mine.
My Lucy, my only female dog, loves the outdoors. When my wife and daughter aren't home (and they weren't today), I usually put the dogs in their crates and row in the garage. Instead, I took the rower out back and rowed on the back patio again. It was like 75 and pleasant. Rowed 10K in 50 minutes. And Lucy and Linus (the two litter mates) chased after hawks that ride the air waves at the top of the ridge over our house. The hawks will catch an air drift and just look like they are hang gliding. Lovely to watch but drives my dogs absolutely bonkers as they sit effortlessly like 20 feet above my backyard. Toby's the mellow one. He just watches the other two go crazy. I swear the hawks love to torment my dogs.2 -
Dad died this evening. It is 6 weeks since his cancer came back, so at least it was relatively quick and not too drawn out. he didn't suffer too much.
I did some exercise stuff in the morning before it happened, a 6 mile walk and a kettle bell session.
I'm sorry about your loss, Matt - losing a parent can be so disorienting . . . in a way like no one else, they've always been in our lives, so the world seems different when they're gone. For his and your sake, I'm glad he did not suffer at length. Sympathies to you and your extended family!3 -
22.89mi casual bike ride, easy pace (just over 10mph moving average). Glorious day for it: 70s F, sunny, very light breeze.
Stopped to watch a group of 8 white-tail deer by one of the trailside creeks, and I wasn't the only human gawker. I think there are 5, possibly 6, in this photo (the one in the unfortunate lens flare might be two) . . . in case anyone wants to play "where's white-tail Waldo?". π
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Howdy, Pals!!
Long time, no post (again!!) I pray you all are feeling alive and vibrant this autumn.
This morning was a repeat of another (dare I say it?....YES) Team Body Project session --
another round of the latest "Knee-Friendly Workout". The coaches, Alex and Daniel, could not have released this at a more impeccable time -- the past few weeks I have been experiencing unusual knee pain and general achiness, and I have been feeling so sluggish and discouraged, but the idea of not "working out" and falling out of routine anguished me more.
SO, KEEP those "Knee-Friendly" sessions coming (do you hear me, Coaches?)!!
Find joy in movement, you All.4 -
Last night finally a longer run again, on the treadmill : 8.25km in 1h03min31sec. (fixed speed at 7.8kph).
Just creeping up in speed, glad to be making progress again, although 42% in Z4 does mean I was pushing it a bit.
A friend of my BF came by for dinner afterwards and talked about his runs, at an impressive 14 kph for longer runs and 18kph for shorter ones. Not sure if I'm ever going to get to be that fast at the rate I'm improving, perhaps by the time I'm retired, lol.4 -
Double workout today, but lower intensity:
- 20 minutes rowing - 3.5km
- 24 minutes of running - 3km2 -
No morning ride today, we had over night rain so the path would be under water in several places. Have been doing upper body stuff and will get on the spin bike this evening.2
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