What Was Your Work Out Today?
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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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Treadmill: Walked 2 mile under 15 min finished off with a 10 min mile jog. Easy Sunday2
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Upped my Elliptical this week to 140 minutes. I did 151 minutes today because I wanted to make the 12 miles!1
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Todays workout was my first half marathon. Been training for a good while for this one 😃7
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We cremated Dad on Tuesday, then I went home via a climbing gym. I was out of practice, as expected after a month off.
On Thursday, a few of us headed off to Cornwall. We arrived just in time to get in a night dive. On Friday, we got two day dives and another night dive. It was my 50th, so we had some cider on the night dive, which worked surprisingly well.
Saturday was two boat dives and a shore dive. Sunday was two boat dices, the highlight being infinite numbers if crayfish, a dog fish and a cuttlefish.
We're blown out today, so will get an early-ish start home.5 -
7-8 am:
Warm-Up
Elliptical - 2miles (8m)
Strength, Flexibility, Balance & Mobility
Yoga - (10m)
Strength: E5MOM (Done as a circuit...)
HSPU - 6x2r (12r)
Pull-up - 6x5r (30r)
Dip - 6x5r (30r)
Jumprope - 6x1m (6m)
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EPIC day 2, I could complete it this time! 🎉🎉🎉3
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Ilovecereals82 wrote: »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 😊
Cardio, strength and recovery work in a single day = perfection!0 -
Short trail run yesterday, since I was still feeling the effects of Saturday's bike ride. Foam rolling and some yoga this morning.
Looking forward to my first day back with my trainer tomorrow.2 -
Recovery rest in the morning - evening badminton1
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11K rowing. Probably pushed a bit hard for Steady State work. HR got to 80%. Felt good though.
Broke it down to 5500m X 2 with 90 seconds of rest and did 2K unstrapped to start off second interval. Unstrapped feels very unnatural at first, meaning my form needs work, but I'm getting better at it again and it's making my hands faster on the return (or you fall off the back of the rower!).
850 calories for the 55 minutes.1 -
Today some strength training:
3 sets landmine deadlifts
3 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, still trying to build up to pull-ups.3 -
Day 29 EPIC I (isometric & dynamic full body dumbbell workout)3
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6.9k row, in (!) stroke seat. (Stroke is the one all the other rowers can see, sits at the stern end of the boat as we travel opposite the direction we face; the job is to set the cadence, keep rhythm steady, be a good technical model . . . I am *not* a natural stroke 🤣, but do what needs must.)
6.15 mile walk, 3.1mph moving average, with a latte break in the middle.
Three circuits of mostly upper-body exercises on the machines at the park after the walk.
Tonight: Supervised open rowing, added another few thousand steps to the earlier walk; currently at 19,523 steps and counting for the day.3 -
Yoga: Vinyasa with standing balance poses.
Nothing fancy, but I can tell I will be sore tomorrow and it gives me some extra calories for my post-dinner treat.
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In a few minutes, at least 35 min of cardio..which I dread!4
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EPIC Day 3. I did complete it but I had to modify a lot of the exercises or quit before the time was up.
I'm still proud of doing it, even though I couldn't do a lot bc I'm horrible at planks and some ab exercises. My form is getter better but I'm still bad at them. My abs never recovered after being in a wheelchair for months. But hey I didn't make all the excuses in the world, I did the thing with 2 extra breaks and by modifying it.6 -
First trainer session at the gym this morning. Felt great to be back at it. I quickly realized that my balance, range of motion and core strength could use work after an extended layoff. My trainer agreed and assured me that it would be "no trouble at all" to focus on those weaknesses, lol.
Planning an easy trail run tonight. Expect sore muscles tomorrow.3 -
7-8 am:
Warm-Up
Elliptical - 2miles (sub 8m)
Strength, Flexibility, Balance & Mobility
Yoga - (20m)
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