What Was Your Work Out Today?
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No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.7 -
Does anyone know of a way to adjust the MFP steps? I have the FREE MFP. My I Phone only seems to capture about 50% of my steps, which is what MFP records. I do keep my phone in my shorts pocket near my thigh or hip, depending if I have a back pocket or not.
The steps will be for about 5 miles when my Elliptical has 10 miles registered. And when I calculate backwards, from miles to steps(my step is 26 inches), it confirms it that I have about 50% more steps actually done. I add the undocumented mileage on the My Health app on my phone to be correct but that doesn't go on the MFP. But it does update my Charity Miles from the Health App.0 -
Back to boring
: 45 min. elliptical; about 2.5 miles; about half of the time in HR Zone 3, with a small dip into Zone 4 at the end when I pushed the pace a bit. 4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️2 -
On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
5 -
On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
I love the photos. I saw a gnome village in someone's front garden when I was walking a few weeks ago and every time that I've been that way again, the gnomes have all been re-arranged and are doing different things. It always make me smile 😃
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I saw my physio this morning and he did his thing so I felt good going to train. It's a national holiday so I had to exercise at noon because that was the last class of the day. For once I took the warm up very seriously.
We did 1000m row with a 5 minute time cap. I finished in 4:28, which is reasonable for someone who rows once every 2 months or so. It was also only 16 seconds faster than the 1000m ski I did last Monday at a moderate pace so I've got some work to do...
After that we went straight into 3 sets of 10 pull ups (ring rows for me), 15 burpees over the bar (box push ups for me, physio's orders) and 20 front squats at max. 50/35kg. I did 25kg. It was all very reasonable.
We finished off with a 5 min core amrap of 20 alternating v-ups and 20 russian twists.
I feel pretty good about my pacing and I tried my best to take it easy so I'm happy.4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️
@Bodensita -Thanks for the kind words. I'll get better, but the timing of this wasn't good. I agree, swimming is great as a recovery toll and fitness builder. I particularly enjoy open water swimming this time of year.
@drmwc - Great pictures as usual. Loved the gnomes.4 -
Another neighborhood "hike" with the kid. About an hour; 3.7 miles, about 40 min. in Zone 2 or below, and about 20 min in Zone 3 and 4 (uphill parts and the part where the kid had to hurry back for the bathroom
). 4 -
Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).7 -
Well I've not done much for a few days due to not feeling great but suddenly got the urge to go for a walk this evening for about 50 mins.
I love walking at this time of the day when there's not much traffic about.
Hopefully that will be me back in the swing of things now.
I hate the feeling of beginning to lose my fitness level.
I have been reading all your posts and they helped to inspire me too 👍😀5 -
Around 95 today at lunch. Might just be my last day rowing on my deck at lunch. Supposed to hit 110 by week's end. Did 30 minutes @ 2:24 pace. Felt easy but HR creeped up as it was so hot.
Finished with 30 minutes inside the A/C on the LateralX.5 -
I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!5 -
Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).
Nice work! That's a LOT of iron to move!3 -
All of my usual morning rowing group was absent today for various reasons, so I decided to go see how the river looked.
(Usually, when I start rowing a single each season, I start in a wider/more stable recreational single for a row or two to get that feel back, before going to my racing single. However, I'm not carrying the club's rec singles by myself. They only weigh around 40 pounds or so, about like some of my canoes and kayak, but they're much longer - 20'+ - and more awkward, plus someone else owns them, which makes me 😬. I can solo carry my racing single (around 31 pounds, 26' long), although there's clumsy relearning of how every season. 🙄). In general, I don't love being out on the river all by myself - no one else out - from a safety standpoint, either. 🤷♀️
Today, the wind was from the South (mostly crosswise of the river's direction where we row), so the water was completely flat; and there was an even overcast, so no weird shadow/glare effects to complicate matters while traveling backwards. That's about the lowest-risk conditions I'll ever get! So I got out the single, rowed the usual 7k-ish route, though at quite a slow, risk-averse pace!
Other than scratching up the back of my right hand, it went just fine. (In sculling, i.e., two oars per person, the hands cross over each other mid-stroke, left atop right. Very short fingernails on the left hand are a scratch-avoidance strategy. A couple of mine were a little long . . . .).
Tonight, I was back helping with the learn-to-row class, but it was the smaller class, so I did little but sit on the dock, doing some stretches, until it was time to help with landings, boat/oar carrying, and the duck fence. (Not a bad way to spend a pleasant summer evening . . . !)
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I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!
@joans1976, you're trying new (or nearly new) things, and pushing yourself a bit: That's pretty darned amazing in itself. Nice work!4 -
A 65 minute walk in the glorious sunshine 🌞 at an average speed of 5.2kmph.
5 mins in fat burn.
44 mins cardio.
15 mins peak(going up the hills!).4 -
Pull Day in the iron room... pullups, lots of rows, farmer's carries, curls5
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Oly class today. We're at the start of a new program so it's pretty light. Today was a 12 min emom (every minute on the minute) of a high snatch pull and a power snatch. The first 4 min at 60%, the next 4 at 70% and the final 4 at 75%. It got me feeling like my 1RM might be outdated already as it all felt quite light. I'm no longer scared of snatching in the 30kgs.
Then we had 15 min to find a heavy double high hang squat clean. We rarely do cleans anymore and the only day I can make it to oly class is tuesday, which is snatch day. So I kinda forgot what my 1RM was and had it in my head that it was 60kg. No idea whose 1RM I memorised but it definitely wasn't mine. When I got a heavy double at 45kg, I was a little disappointed that it wasn't closer to the 60kg... until it hit me that my 1RM clean was only 47,5kg 😂 now this is an old number from february I think so it's unsurprising it's outdated but the look on my face when I realised I'd fooled myself into not being intimidated by high hang cleaning 45 kg must've been a sight.
Surprisingly, I don't feel tired. I usually do. I've been thinking about my exercise in terms of light/medium/high intensity and was worried I might be overdoing it but today made me realise I don't go hard every time and the programs we do have some built in slow down mechanisms. Thank you, smart coaches, for saving us from ourselves.4 -
I went climbing. It was fun. The session was just over 2 hours; I left the gym when they threw me out. I got two long term projects.
One has a very easy start; the difficult part is the last move. The final hold can't take any weight so you need strong feet. The trick is to move your left foot up to a tiny hold slightly above the penultimate hand holds. I'm not that flexible, so it was really hard.
The other was a thuggy overhang just needing brute strength and ignorance.
I also managed 10 miles' walk.5
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