What Was Your Work Out Today?
Replies
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Jumped on the bike for an hour after work and got in a 16 mile ride. Losing daylight quickly, so evening rides are shorter.3
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Skipped yesterday. Still not feeling 100% from my dental surgery. Slowly getting better.
Did 7K today on the rower. Brisker than normal steady state but not fast.3 -
Rowed 6779m in THREE SEAT of the quad. One of my fellow rowers, bless her, volunteered to learn to bow. (She asked that I sit in front of her . . . well, one seat stern-ward . . . so I could give her suggestions, which I was happy to do.)
It was so! luxurious! to be able to focus on my own technique almost totally. (Usually, when in bow, watching, steering, and calling changes takes up a lot of mental bandwidth.)
I think I maybe even had an insight on something that's been bugging me for *multiple seasons*: My puddles** are unusually turbulent, frothy. Why, I've been wondering? I think I have a theory now, and something to work on to confirm or invalidate it. Yaaay!
** Puddles: Visualize that you place your oar in the water, pry the boat past the oar (not so much pull the oar through the water next to the boat - oar stays close to same spot WRT bank). The force of the oar tends to build up water on the oar face (stern-ward side), and create a bit of a valley on the bow-ward side of the oar. That valley or concavity behind the oar is the "puddle".
Deep and smooth puddles would be good, an evidence of strong, smooth power application. Mine have been turbulent or frothy instead of smooth - potentially a power application problem. It's been vexing me. I noticed today that left (starboard . . . yes, really, because we're going backwards) is smoother, right (port) is more frothy. In sculling, in US rowing, the left hand sits a little sternward and a little above the right hand. I think my hands are just a tiny bit off, so the left hand is perturbing the right one, making the right blade move up and down in the water.
Maybe I can improve this! Yay!
ETA: Yes, I am 100% geeking out here . . . ! 😆4 -
After dropping my car off at the body shop, I walked the 1/4 mile to my gym. Did some leg work on the circuit first then my scheduled 1 hour zumba class then walked back to the body shop. Invigorating I must say.5
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No workout yesterday, but I managed to get 11k steps in.
Today some strength training:
3 sets landmine deadlifts
2 sets barbell bench press
2 sets cable lat pull-down
2 sets barbell shoulder press
2 sets Bulgarian split squats
2 sets cable rows
2 sets dumbell side raises
And then some hanging exercises, trying to build up to pull-ups2 -
Did another brisker than I usually do row today. 6K, then 4K more after a brief break. Even did 1K unstrapped. I used to do most of my work, years ago, unstrapped. It's more of a struggle now for some reason -- likely my hands aren't as fast as they should be on the return. Not sure. Either that or my core isn't what it used to be.
Regardless, planning on doing more strapless work this Fall, Winter and Spring. Even if it's not perfect, it assists with form and teaches you not to waste momentum (only rowers will likely get what I'm saying).
I don't know if it's been the days off or I'm finally feeling the effects of the strength training at the gym, but my muscles aren't really fatiguing nearly as quick. I'm rowing at mid and even low 2:20 paces and feeling strong and fresh, even after 40/50 minutes. Progress? I dunno, but for now it feels good. Maybe just the fact that it's 20 degrees cooler!2 -
Yoga...1
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@Ann, yes, you are geeking out here, lol! Good stuff. I now know that I want deep, smooth puddles when I row!
I met two friends for an uncharted trail run for about an hour today in a local wildlife management area. Foliage is nearing its peak around us, so the woods were glowing at sunset. Only saw two MTB riders during the whole run.
Think its time to get back in the pool tomorrow.2 -
Increased my elliptical today from 130 to 140 minutes! Got to 11 miles!4
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Day 27 EPIC I - arms (mostly triceps) and abs workout using bodyweight and dumbbells. This was probably the hardest workout of EPIC so far. My poor triceps.3
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Beginner EPIC day 4, it was the easiest one for me so far.
Yesterday was beginner Epic day 3 and 50 minutes of swimming. I'm not even as sore as I expected and I'm stoked about that! Progesssss4 -
7-8 am:
Warm-Up
Jumprope - 60s on 15s off x 5r (5m)
Strength: E5MOM
Dip - 5x10r (50r)
Squat - 2x25lbs - 5x12r (60r)
*5th set I tweaked my back so did not finish…
Russian Pushup - 2x5r (10r)
French Press - Bands - 2x15r (30r)
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Yesterday - rainy here so did an hour on the spin bike (sprint intervals and steady state)
This morning - 19.23 miles road bike @ 14.2 mph average. Later on will be doing more upper body work.2 -
First pool swim in several months. 1700yd recovery type effort, mostly focused on locking in good swimming form.
600 yard warmup: 200 swim, 200 kick, 200 pull
Drill: Catch up drill 2x 50
Main Set: Ladder set 50,100,150,200, 150,100, 50 on 15seconds recovery
Cool down. 150 easy.1 -
With the dental pain I'm still having recovering, this has been go easy week.
Did 5 superset intervals today mixed with 500m rows. Planned 8, died at 5. Did two more rowing intervals and one more lifting superset and called it a day. Around 650 calories in less than 50 minutes.2 -
Fairly sore today from yesterday's strength training considering the second day is usually worse for me (something to look forward to tomorrow 😁).
Today's workout: treadmill run - 4km in 31 minutes.
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~2 1/2hr walk in the morning and some gym work in the afternoon. Had to do some errands so sadly didn't do as much as I'd had preferred....
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Day 28 EPIC I (glutes, hamstrings & back workout)3
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Yesterday weights full body work out, 55 min. Today (in about 3 hours) core 45min cardio 203
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Tri club's annual Pie Ride today. It was a hilly 45 mile out and back with a stop for apple pie at the halfway mark. Weather was warm, perfect day to ride. Over 3300 ft of climbing, mostly on the return route.
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I was planning to do a long-ish run on the treadmill today, right before dinner. BF came to tell me, while I was running, that dinner would be later than planned, so I ran a lot farther than I originally intended.
12 km in 1h32min, my longest run ever!4 -
somewhat of a rest day so only 38 minutes on the treadmill3
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I'm taking my bike out today - it will be a round trip of 20 miles.
With some walking / shopping in-between 😊3 -
Walkywalkerson wrote: »I'm taking my bike out today - it will be a round trip of 20 miles.
With some walking / shopping in-between 😊
That sounds like fun!2 -
Heavy Leg Day
8-10 Minute Bike to Gym- Bb Squats 4 sets 20Kg x 12 50kg x 8,10,10
- BB Deadlifts 4 sets 20kg x 12 40kg 10,10,12
- KB Swings3 sets 16kg x15
- KB Sumo Squat/Push up on bar superset 3 Sets 20kg x 8/8 push-ups
- Seated Leg Curl 3 sets 20 x 12 25x 12,15
- Leg Extensions 3 sets 15 reps 25kg,30kg, 30kg
8-10 minute ride home
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EPIC day 1 🎉🎉
I'm finally strong enough to actually try going into it. Didn't complete the full 100% but I'll get better at it with practice
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Heavy Leg Day
8-10 Minute Bike to Gym- Bb Squats 4 sets 20Kg x 12 50kg x 8,10,10
- BB Deadlifts 4 sets 20kg x 12 40kg 10,10,12
- KB Swings3 sets 16kg x15
- KB Sumo Squat/Push up on bar superset 3 Sets 20kg x 8/8 push-ups
- Seated Leg Curl 3 sets 20 x 12 25x 12,15
- Leg Extensions 3 sets 15 reps 25kg,30kg, 30kg
8-10 minute ride home
Our leg says look similar! Yep I’m still hurting from a few days ago2 -
12K on the rower this morning on the deck. Was fairly cool but bad placement of the rower directly in the sun to start. That AZ sun is no joke.
Did 4K unstrapped toward the end, the most unstrapped work I've done in years. Want to get back to what I used to do -- all my steady state work unstrapped. Helps with form a lot.3 -
Well today is supposed to be an off day but got a run in this morning, then some fantastic lawn mowing, followed that up with some grocery bag carrying and now….now I’m couching 😊2
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I don't usually get sore the day after running, but my long run definitely had repercussions today, in the hips mostly 🙂
Nevertheless, I went on a 11km hike today with my BF to enjoy the lovely autumn weather. And we came home with our pockets filled with chestnuts, we're going to try and roast them.
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