What Was Your Work Out Today?

5k run then a 2 hour walk

Pull Day in the weight room

Pullups, BB Rows, BB Shrugs, Cable Rows, Face Pulls, Hammer Curls

Well, my sprint tri is out...event cancelled. Probably for the better as I was behind about 2 weeks training anyway with a minor achilles issue and then a work trip to Austin last week where I got a ton of walking in, but that was about it. I also have some camping trips and other busy weekend stuff coming up so I would have missed even more training time. I'm still going to continue to run, bike, swim though...I'm enjoying that mix.

Yesterday (Monday) C25K
Today - quick early morning ride of 8 miles. Weight room over lunch
Tomorrow - C25K
Thursday - morning ride, weight room over lunch
Friday - I was going to swim but I'm taking a half day at work as we are heading out camping late afternoon. I'll probably just catch a quick morning ride. Lots of kayaking and some hiking over father's day weekend.

Chest/shoulders/tris in the weight room.

Bench Press, Incline Bench Press, Decline Machine Press, OHP, Cable Pushdowns

Rowed bow in the double this morning, with the air temp heading for 90+ degrees F, sunny, and humidity still pretty high. We took it very easy in the heat, so Z2 and below only.

Tonight's learn-to-row class was the smaller of the two, so I did virtually nothing, just walk around some, carry couple of boats, and kibitz while the two students did their "flip a boat" experience. Perfect weather to dump out into a river, if one must. 😆

@cwolfman13 - Sorry to learn that your Sprint was cancelled, but glad to hear that you're not letting the fitness go to waste.

I've been in PT and off the bike for the last 2.5 weeks due to chronic leg issues. Finally got back into the swim yesterday. Easy 1600yds. Gym this morning with modifications from trainer. Hoping to swim twice more this week, then test my cycling legs this weekend.
Gave in to the reality that I can't/shouldn't do the run segment of the Watkins Glen race. So, I have a runner who will be my relay partner. Now focused on building swim endurance and getting healthy as possible before race day. Counting on my base fitness to cover the fact that I'll be slightly undertrained heading into race day.

I have posted for a while since all I was doing was a MASSIVE amount of landscaping and was too exhausted to do any other type of workout.

We finally got the shed. Looking forward to organizing it.

Today, was the first day I actually did a stretching YouTube video.

Did same workout last two days -- 30 minute row, easy 25 minute cooldown. Today was 107 at lunch (111 tonight for golf). I did the row right up on the Swamp Cooler. Made it mostly tolerable. 2:22 pace with HR only reaching 150 -- not too bad considering. My Steady State pace has gone from (roughly) 2:28/2:29 down to 2:22/2:23 most days. Not nearly where I used to be 2:10ish, but clear improvement, so I'm happy.

When I first injured my back, I was a good 25 seconds off my old paces (after a year not being able to row). Now, I've cut that in half but still have a lot of work to do. My loose goal this year was to try to get back within around 5 seconds of my old paces. That might be a stretch, but it's a good goal to have. I think keying in on form helped a lot, now I'm more keying in on strength. I don't think my cardio fitness is in terrible shape.

The 35 kg Kettlebell is feeling OK these days. First time I swung it, I thought, "holy hell, that's heavy...". Now, I can rattle off 25 to 30 swings in sets.

I played Ultimate today. I haven't played in two years. Spring and summer leagues were cancelled in 2020. Summer League last year was a hat league; I opted not to play. I figured I was retired from the game. I skipped Spring league this year. Too much else going on. Our team has a lot of old veterans. We play the "Spirited" division rather than competitive. So I was pleasantly surprised when someone took the initiative to put our team back together for Summer League. I wasn't sure I should sign up, but it's fun....

So I signed up. First game was tonight.

As it turns out, not only do I remember how to play, I realize I'm getting much better field sense (after all these years), and I can almost keep up with the young, fast kids.

I caught two or three points, and I made a few passes to teammates right outside the end zone or in it. I also threw some awful stuff that became turnovers. I was in the right place a couple times when a disc was going to a teammate but got carried away by the wind. I guess I read the disc right and ended up with it. Once in the end zone for a point.

Our team ended the game with more points than the other team, and yeah, that's great, but it's really not that important. Most important is having fun, having no injuries, and spirited play with another team that is there for the fun -- win OR lose. Winning is more fun, it's true. But it's not the most important thing.

I bet I'm sore the day after tomorrow. I'm not used to doing over 3.5 miles of essentially sprints. Well, essentially but also some more slow running getting READY to run fast to the open spot on the field or chase an offensive player when on defense to attempt to keep the disc away from them.

I spent an hour gardening this morning before it got too hot but it still left me sweating and then cleaned the house from top to bottom.

Now I'm laid on my sun lounger soaking up the sun 🌞

Since the weather is playing nice today, the kid and I went for an hour-ish walk in the hilly neighborhood behind us. We walked as fast as we could (Except for one break at the top of the biggest hill to try to see the elementary school in the distance ). We covered 4.4 miles. My HR was mostly in Zone 2 (except for the steep parts).

I'm looking back at the routes we've done previously and comparing HR and the ascent and descent readings from my watch and I think I can start to figure out which streets have slightly more challenging hills. Interesting.... I'll have to play with that some more on future walks.