What Was Your Work Out Today?
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Very windy, so I switched from a planned open water swim to join some friends for an easy paced bike ride. Wind was even tough on the bike, but it was a very pretty route through woods and farmland. We rode for 49 miles and got some work in as we fought the wind the whole time. Now its running errands and a visit from my oldest for Fathers day. Not a bad day!5
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Elliptical 241 minutes for 18 miles. Thought I would get another session in later, while I was doing the first one, but too much to do around the house.5
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I decided to kinda do the regular workout. It was supposed to be 7x2 minutes of 15/12 cal row + max back squats at 60%, then 1 min rest. Since I hurt my back, I decided to see what felt okay. I did 9-12 cal bike and backsquats at 48%, ranging between 4 and 9 backsquats per set. Not bad imo5
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Skipped yesterday for Father's Day -- daughter took me to TopGolf in the AM. Instead of battling restaurants, I cooked at home -- made a huge spread (I love to cook, so not a chore for me) w/ Chicken Marsala, Cheesy Polenta and fresh, garlicky green beans and a Gluten free scratch chocolate cake for dessert. Needed to work a bit of that off today!
Did 30 minutes on the rower @2:23.2 pace (and still kept nearly all of it under 75% max HR, so that's pretty good for me, though today was a good 10 degrees cooler than last week -- 92 at lunch). Then did a 20 C/D on the LateralX (lateral elliptical/stepper).6 -
The kid and I did a 4 mile walk in about 75 min. We weren't moving very fast today, as it is getting hot again. ugh... Anyhoo, my HR was mostly in Zone 2, with frequent dips into 3 and 4 going up hills.6
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The usual roughly 7k rowing bow in the double (in a near-comatose state after a night of short and extraordinarily poor sleep), then a mostly kibitzing, meandering visit to the learn-to-row class - no vigor there, tonight (fine by me).6
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Crushed my workout goal by 6:30am.
Nice run and chest workout!
7km (short for my usual run but my ankle isn’t happy with me from driving through traffic constantly).
Still, great start to the day!6 -
Yesterday was a rest day, so I did 12 miles' walk. I should be able to get a climb in this evening.6
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I did a very gentle oly class with plenty of warm up and light (for me) weights.
I did a 12 minute emom of 2 power snatches at 15, 17,5 and 20kg for 4 rounds each, then 4 sets of a snatch balance and overhead squat, building up from empty bar (15kg) to 22,5kg. My back feels mostly okay.4 -
The kid and I went for a short walk today on mostly flat ground (gentle slopes or "false flats"). We covered about 2 miles in 30 minutes. HR in Zone 2 and 3. That was as long as either of us wanted to be outside in the heat.
After we came home I did some strength training. I'm experimenting with different exercises to find a set of things I like (for now, low weight & 2 sets only). Today's stuff: dumbbell bench press and rows, some shoulder PT exercises, crunches, bridges, 2nd position plies in turnout (squats hurt my knees, but plies in turnout do not!), lateral squats, dead lifts.
Not sure if I like the lateral squats. We'll see what the knees think.6 -
Supersets in the AM and then a hard, longer interval row at lunch. 4 X 2K w/ 4 minute rest. I did this same row at the beginning of the month. It's for my online (indoor Concept2) rowing club. Worst interval you count.
Last time, my worst interval was a 8:52 (2:13 pace). This time it was a 8:36 (2:09 pace) so huge improvement. Brutal workout. I did this a lot over the Winter and got down to 2:06.5 pace average with 3 minutes rest, so I'm not back to that level yet. Lost some ground but I've been doing less meters and more lifting with the heat. 2:08.0 average for all four.4 -
My usual elliptical but today I felt good at 18 miles so I continued to 26.25 miles once again. This time my pace was slower so it took me 372 minutes. When I did it before, May 29,2022, it was 337 minutes. About a 14+ minutes/mile compared to sub 13 minutes/mile the earlier time.4
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Yesterday was Leg Day, with squats, step-ups, leg presses and calf raises.
Today was Pull Day, with pulldowns, lots of rows, shrugs and preacher curls.3 -
At roughly the midpoint of today's bike ride, I rode by the kayak rental place. Not that I had kayaking on my agenda, but it had a sign posted: "Closed - Heat Advisory". 🤣
It was 96 degrees F at the time. Total ride 20.84 miles, moving speed averaged 10.8 mph, taking it pretty easy because it was a little warm-ish. Mostly Z2, some Z3, and about 3' even hit Z4, presumably hills.
Barely made it home in time to change and head off to learn-to-row class, where I didn't do much: Carried a few boats, wandered around, watched people learn to flip/recover, etc.6 -
Much needed de-load this week…6
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dralicephd wrote: »The kid and I went for a short walk today on mostly flat ground (gentle slopes or "false flats"). We covered about 2 miles in 30 minutes. HR in Zone 2 and 3. That was as long as either of us wanted to be outside in the heat.
After we came home I did some strength training. I'm experimenting with different exercises to find a set of things I like (for now, low weight & 2 sets only). Today's stuff: dumbbell bench press and rows, some shoulder PT exercises, crunches, bridges, 2nd position plies in turnout (squats hurt my knees, but plies in turnout do not!), lateral squats, dead lifts.
Not sure if I like the lateral squats. We'll see what the knees think.
@dralicephd it's great you're doing strength training! Monday was the first time in several weeks that I picked up the free weights again. I'm going to do some lifting today.5 -
I did the same easy back routine I did last friday except I only got in a minute and a half on the bike because they were all in use most of the time and I got bored. Birddogs feel the best for my back right now but deadbug varieties help too. I do have some walking to do today.
Tomorrow's a rest day.6 -
Push Day
Bench Press, Incline DB Press, Decline Cable Fly, Standing OHP, Lying EZ-Bar Skullcrusher5 -
I forgot my dang running shoes this morning...I was going to run during lunch as we have a break in the monsoon weather and it's nice and cool out. Hopefully I can get out when I get home, but the monsoons are supposed to kick up again around 3PM and go through the evening...heavy rain, wind, hail, lightening, etc...not fun to be out in. If all else fails I'll probably Zwift.7
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Tuesday
I lifted weights, doing:
Bench, 3 sets of 5, 55 kgs. I then tried 60 kgs, which proved to be too ambitious.
Deadlift, 2 sets of 6, 120 kgs
Hangboarding.
Wednesday
I climbed, lasting 2 hours. (I was very tempted to stay a bit longer, as I left half an hour before the gym shut. But I had some work to do, unfortunately.)
It was very fun. I got a couple of new routes, and repeated a lot of earlier sends.
I also got 8 miles' walking done.5
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