What Was Your Work Out Today?

30 mins of active recovery cardio - felt inspired on my usual rest day.

7-8 am:
Warm-Up
Elliptical - 1mile (8m)

Strength, Flexibility, Balance & Mobility
Yoga - (20m)

Misc
Jumprope - 3x1m (3m)
Hollow Body Hold - 3x20s (1m)
Hip Bridge - 3x20s (1m)
Hang - 3x20s (1m)
Handstand - 3x20s (1m)

46 minutes on the spin bike to start the morning, upper body work out this afternoon.

Gym session again this am. Stability and core work. Swiss ball rollouts, curls w/squats, TRX rows, dumbbell back flys (1 leg extended off ground), med ball pass throughs, etc. 1 min assault bike between rounds.

Just signed up for a 6 week combo spin class/core session on Sundays. Its a 75 minute spin followed by 15min core workout led by one of my training partners. A group of friends who I've named "The Torture Sisters" have signed up as well, so it should be both painful and fun.

Boot camp in the morning - evening badminton

Gardensoul57 wrote: »

Morning 15 mile road bike ride slipping and sliding on Liquidamber gum balls, leaves, and acorns. Also took brisk 2.5 walk with my dog.

Always like riding with wet leaves on the trails (makes it kinda exciting ).... /end sarcasm

Day 42 of EPIC I - dumbbell capped shoulders & core strength workout

Very easy one hour of cardio -- first 30 on the LateralX and then 30 on the Assault Bike. All around 60 to 65% max HR.

Today, about half an hour stationary bike . . . that's probably a sign that I'm starting to resign myself to the oncoming cold season, though I do hope to row tomorrow morning.

Yesterday, another one of those non-workout workouts: I spent two hours or so with fellow rowing club members scrubbing out the rowing barge and putting it away on land for the Winter. The photo below is part of the group at work, with only me recognizable in the photo since I didn't ask others if I could post. (I'm the frizzy-haired one in the oversized gray jacket, of course.)

The whole thing is about 6 feet or so wide, 50 or so feet long. It's actually 4 separable sections bolted together. While some of us scrubbed it out, the university women's varsity team's boatman took off the bolts/plates and tied the sections together with webbing straps. Then it was towed with a small outboard-powered launch down to the public boat ramp. There, it was winched up 2 sections at a time onto a good-sized boat trailer. The trailer was driven to a landing spot on sheets of wood behind the women's boathouse, where we group-lifted one section at a time to it off the trailer, then tip it over upside down (controlling the drop by holding straps as it rotated), and setting each section on cement blocks so oarlocks were off the ground. Four sections flipped onto blocks, and we were done. It was clearly not a workout, but fairly active: I have slightly sore muscles from some efforts with body parts I don't usually stress. 😉

Did I mention that it was a beautiful, calm Fall evening on the river? It was.

7-8 am:
Warm-Up
Elliptical - 1mile (8m)

Strength: E5-10MOM
HSPU - 6-3-3-3-3r (0r)
Pull-up - 12-6-6r (24r)
Dip - 12-6-6r (24r)
Row - 3x6r (18r)
Russian Pushup - 3x6r (18r)
*No HSPU, hurt my back the night before…

Supersets in my garage lifting gym for 30 minutes (8 sets of shoulders, chest, legs -- all compound movements), then 10 X 90 second sprints/60 seconds rest on the Assault Bike. Good for around 825 calories in an hour.

I usually try to hit 90% on nearly every sprint and then exceed in the last few. Just didn't have it today. Hit like 88% on first 8 and then barely 90% and 89% on last two. Couldn't push through any more pain than that. Still, all in all, a solid workout.

Ann -- I know that you miss OTW rowing every year. I'm sorry that's come to an end this year for you!

There was rowing this morning, but I volunteered to cox the quad, so I was just sitting still fiddling with steering lines, wearing extra layers against the just-above-freezing air temp.

Back at home, I did 3 x 2K on, 2' off on the rowing machine. Unlike Mike's 2K repeats usually are, these were moderate intensity (though my HR reading from my chest belt + tracker looked whacky - I think I need some updated hardware).

I do think my HR got higher than I'd like to see on pieces that slow (I was trying to hold around 2:30, hit each someplace in the 2:29.X area, at spm in the lower 20s) . . . but not nearly as high a HR as the device claimed (161, which is the top end of Z4 - didn't have those feelz at all, probably actually somewhere in 140s, bottom of Z4, in 2nd & 3rd pieces).

In the "off" bits, I row out for a few strokes, drink some water (and in this instance coffee!), then row easy for the rest of the 2' off: Usually well over half the 2' is rowed, just easy pace, and the last one is rowed out fully at easy pace as CD.

For amusement value: Concept 2's calorie estimate (for the 2k parts only) was 286 (weight adjusted), Garmin's (which included the "off" parts (646m) and the HR weirdness) was 250. 🤷‍♀️ Close enough not to care, for me.

20 minutes on the elliptical, 20 minutes on the stairclimber (I climbed 50 floors!), and then about 30 minutes of strength training, focusing mostly on arms/back/abs.

A lighter day on the elliptical. Heckin sore today!

Workout 3

60 min's hiking 40#