What Was Your Work Out Today?
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Still intermittent slacking! 😉😆
No workout Wednesday (rain/wind cancelled rowing) or Thursday (busy and under-enthusiastic). Cold and too windy Friday for singles, but we had an uneven number of rowers, so I bundled up and coxed the quad - not a workout for me.
Saturday, no row because of a head race on our river, so I took a 24 mile bike ride instead, much of which was against a cold 14-16mph wind.
Today, a beautiful - if slightly chilly - day for rowing . . . on Sunday, not one of our standard days. Flat water, sunshine. Rowed the usual 7km-ish in 3 seat of the quad (engine room! 🙂), with a bunch of power 10 and 20 intervals mixed in.
Fall colors are looking pretty beautiful.
Monday forecast looks vile: Cold, rain, strong West wind.
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amorfati601070 wrote: »
Cool. I just bought the 6, and have loved it so far. It is a quantum leap forward from my old 920XT.2 -
slowly getting back to my college glory days (which was around 225lb 3x10)!!! just did 210lb bench press 3x8! (i'm 5'4'' btw)4
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Leg Day Monday!
Squats 4x20
BB Step Ups
BB RDL
BB Hip Thrust
Seated Calf Raise
Cable Crunches
Planksslowly getting back to my college glory days (which was around 225lb 3x10)!!! just did 210lb bench press 3x8! (i'm 5'4'' btw)
Kudos! It's nice to have a goal for yourself, just be careful about using those goals to define your self-perception. I'm not as strong as I was ten years ago, but I look better and my joints feel good (most of the time lol). My preferred comparison is who I was a week ago; am I working harder / lifting heavier than a week ago?2 -
We had a beautiful weather weekend for outdoor activities, including a fun group ride on Sunday. I haven't been doing long bike rides lately (nothing over 40 mles), but my frequency has increased, giving me about 120 miles/week the last two weeks. I'm hoping for a few more weeks of mild weather to squeeze in some more social rides before heading to the indoor traineer.
I'm 16 days into the Gym challenge, and starting to "feel the burn". The two/day workouts, plus a "workout burst" daily (WB = choice of either 15 burpees, 50 squats, 25 pushups or :30 rope slams) has started to drive some fatigue. This is mostly due to the increase from 1 to 3 trainer led strength sessions, plus more running as a second workout on 4 of the days each week. It has been fun, though, since there are five more weeks to go and we're starting to see who the real competitors are. The hard part for me is the meal prep and daily food tracking, since I"ve gotten lazy about that stuff recently.
1500 yd swim done this morning, 30 minute run/walk and some pushups on tap for this afternoon.
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Leg Day Monday!
Squats 4x20
BB Step Ups
BB RDL
BB Hip Thrust
Seated Calf Raise
Cable Crunches
Planksslowly getting back to my college glory days (which was around 225lb 3x10)!!! just did 210lb bench press 3x8! (i'm 5'4'' btw)
Kudos! It's nice to have a goal for yourself, just be careful about using those goals to define your self-perception. I'm not as strong as I was ten years ago, but I look better and my joints feel good (most of the time lol). My preferred comparison is who I was a week ago; am I working harder / lifting heavier than a week ago?
Good advice for lifting or anything. I took up indoor rowing (rowing machine) in my late 40s and hit all my personal bests in my early 50s. I used to obsess with times/performance. The fact, unfortunately, is that the most drop off in performance happens in your 50s and I'll be 58 this next month.
I stopped beating myself up over not hitting my old times and I've just enjoyed the workout for just what it is -- a good workout. I still enjoy really pushing myself, though I'm not really competitive any longer, at least at the level of competition I'd be satisfied with.
Tooth has eased off significantly. Still going this week to the dentist but it's not throbbing like crazy anymore, which is great. Did a lift this AM, had to take my dog to the vet, came back and did an interval workout. Didn't feel like dragging the rower back inside and it was too hot for me to want to push ridiculously hard outside. So did just a simple 10 minutes on the treadmill @ 15% incline, around 3 MPH -- enough to get the HR going. Then did 4 X 5 minute hard intervals on the Assault Bike with 5 minute recoveries. Tried to keep the interval parts between 250 and 300 Watts. Kept the recoveries around 125 to 150 Watts, though the last recovery was more like 100 Watts! Was drained by the last one. Managed to hit 93% max on the last interval, so the workout served its purpose as a hard cardio day.
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I haven't posted because I've been away chaperoning a week-long school trip for the kid. It was a great week that included lots of hiking and some tidepooling. That plus wrangling a bunch of kids means I absolutely got my steps in.
To ease back into my normal routine, I mowed the field today and followed that with some full-body supersets.
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No row due to weather. I was on course to do nothing but decided that was bad for my mood as well as my body.
Stationary bike, the usual 10k + 3' (I didn't need the CD but had pushed "reride"), all under 65% HRmax/118bpm, a mere 82W average 😆🤣.
Had just just eaten a voluminous dinner, so even with my cast iron digestive system, it seemed prudent to keep it easy pace.
Even doing that, and even with the ceiling fan on, I sweat stupid-much: Soaked. Such a delicate flower of aging femininity! 🙄2 -
Pull day in the weight room...
Pullups
BB Rows
BB Shrugs
Machine rows
Preacher curls
DB Side bends
Side planks
Plus there was lots of jumping up and down in front of the TV last night watching the MNF game.1 -
30 minute spin workout, 30 minute dog walk, 20 minute light lifting.
First "workout" since my MCL tear in September.
Gotta start (again) somewhere. 6 -
Just around 45 minutes on the treadmill @ 15% incline. Pretty easy stuff.2
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30 minute Z2 ride on zwift. 20 minute run off the bike on the treadmill.2
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Pretty much repeat of yesterday: 10k+3' easy pace stationary bike, holding HR at 65% max & below.0
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I went diving over a long weekend.
Thursday
We arrived in Cornwall after a 6 hour drive in time for a shore dive. 47 minutes, 13 meters. Very nice bimble.
Friday
3 dives in total. They were all on the Manacales reef; I've forgotten the exact sites. I think the third was Raglan; and the second was Carn Du. I can't remember the first. They were nice.
53 minutes; 25 meters.
57 minutes; 21 meters.
44 minutes; 23 meters.
Saturday
We did North Vase on the Manacles, followed by the Helford River. My drysuit flooded; I was cold. I found Vase spooky, possibly because of the flood
50 minutes; 23 meters.
55 muntes; 6 meters.
Sunday
We only did one dive (Pancra Head) near to shore as the weather became horrible. I did a 12 mile hike in the afternoon.
27 meters; 44 minutes.
Monday
We got two dives in before coming home. Darren's crack followed by South Vase, both on the Manacles.
44 minutes, 26 meters.
52 minutes, 27 meters. Lovely dive.
Tuesday
I went climbing for 2.5 hours. It was good. I got one v4, which took me many, many goes. Some of the other v4s felt close, I should try to get back to the gym to retry them.3 -
Push Over the Hump Day!
Bench Press
Incline Bench Press
Decline Cable Fly
Standing Overhead Press
Cable Pushdown
Cable Woodchoppers
Cable Perloff Press2 -
Another day, another 3 miles on the elliptical. It felt good to move. 2
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Cardio day...started with forcing myself to get up and to the gym when my body knew I wasn't going to lift...ended with an hour on the elliptical doing hills.2
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Gym day today. Strength session with my trainer, then 30 minutes of running on the treadmill.
I gave a reluctant "yes" to an invitation to play pickle ball tonight. I'm not too enthusiastic about the game, but I'll enjoy socializing with my endurance friends now that the racing season is over.2 -
Another short, lower-intensity (86W average) stationary bike ride, 10k+3' again, took about 30' total.
Heart rate was weird: A little higher than usual (that part I sorry if understood), but also higher at lower watts then lower at higher watts. WTHeck? Maybe Garmin battery weirdness? 🤷♀️1 -
Back on the river, rowing stroke seat in the quad (repeating "in . . . out . . .three . . . four . . . in" in my head pretty much the whole time, as usual when I'm in stroke 😆), just under 7k. HR unusually high again.
It was 38F (3C) or so, but splash droplets were freezing on the white bulkhead in front of me, which was shaded as we headed upriver. Instant melt when we turned around and the sun hit that surface.1 -
Went down the Mexico yesterday and got the tooth that was hurting last week adjusted. Dentist confirmed it was what I thought -- just rubbing too hard in one spot with the new crown. All good now.
Did around 45 minutes of easier cardio today on the treadmill and Assault Bike. Lifted this morning.
Will be gone a couple of weeks. Going on a Western European cruise and leaving Monday. Pretty excited. Not the ideal way to see Europe but we're going to Nice, Corsica, Rome, Portofino, Toulon?, Sicily (and one or two more ports). Going out of Barcelona. I've never been there either. I've been a Construction recruiter for decades, so it's in the Gothic Quarter -- looking forward to seeing that for two days before we leave port. My son is nice enough to be coming to take care of our animals for us to help out his sister, who lives with us.
Will likely not be doing too, too much there physical. We're going with friends that are in their 70s and can't walk too much (they are in great shape for their age). See you all in a few weeks.3 -
Today marks completion of three weeks of our gym's seven week fall challenge. Having fun with the contest. I've only missed one of the possible 42 "workouts" and I've completed all 21 of the "workout bursts" (daily choice of 15 burpees, 25 pushups, 50 bodyweight squats or 30 seconds of rope slams). My food tracking and meal prep has also been 100% (not 100% accurate via weighing, but I have identified and tracked everything consumed) . Tomorrow I'll get a check in on point standings.
According to Garmin Connect, my training load has been low lately, "helping my body recover well". Hope Garmin is right.
I did an outdoor mile walk with my Labrador (who swam, too) and then an hour bike ride this afternoon. Trying to get outside whenever possible on these last warm days of fall.
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MikePfirrman wrote: »Went down the Mexico yesterday and got the tooth that was hurting last week adjusted. Dentist confirmed it was what I thought -- just rubbing too hard in one spot with the new crown. All good now.
Did around 45 minutes of easier cardio today on the treadmill and Assault Bike. Lifted this morning.
Will be gone a couple of weeks. Going on a Western European cruise and leaving Monday. Pretty excited. Not the ideal way to see Europe but we're going to Nice, Corsica, Rome, Portofino, Toulon?, Sicily (and one or two more ports). Going out of Barcelona. I've never been there either. I've been a Construction recruiter for decades, so it's in the Gothic Quarter -- looking forward to seeing that for two days before we leave port. My son is nice enough to be coming to take care of our animals for us to help out his sister, who lives with us.
Will likely not be doing too, too much there physical. We're going with friends that are in their 70s and can't walk too much (they are in great shape for their age). See you all in a few weeks.
That trip sounds like a blast! I'd really like to get back to Italy and also see some of Spain, particularly Barcelona. Have a great time @ Mike!1 -
MikePfirrman wrote: »Went down the Mexico yesterday and got the tooth that was hurting last week adjusted. Dentist confirmed it was what I thought -- just rubbing too hard in one spot with the new crown. All good now.
Did around 45 minutes of easier cardio today on the treadmill and Assault Bike. Lifted this morning.
Will be gone a couple of weeks. Going on a Western European cruise and leaving Monday. Pretty excited. Not the ideal way to see Europe but we're going to Nice, Corsica, Rome, Portofino, Toulon?, Sicily (and one or two more ports). Going out of Barcelona. I've never been there either. I've been a Construction recruiter for decades, so it's in the Gothic Quarter -- looking forward to seeing that for two days before we leave port. My son is nice enough to be coming to take care of our animals for us to help out his sister, who lives with us.
Will likely not be doing too, too much there physical. We're going with friends that are in their 70s and can't walk too much (they are in great shape for their age). See you all in a few weeks.
That trip sounds like a blast! I'd really like to get back to Italy and also see some of Spain, particularly Barcelona. Have a great time @ Mike!
Thank you. It's kind of my semi-retirement dream (I honestly don't know if I'll ever fully retire) to go to Europe and just ride the trains for a month and see all of it I can take in for a month. The only time I've been there was for my wife's Piriformis surgery years ago. We spent four days in Paris and 10 days in Bruges (and saw Brussels -- way too big for me!). I've always thought the ideal way to see things was not be hurried, but the prices were ridiculously cheap for cruises this past Spring, so I couldn't pass it up. We both got boosted around 8 days ago to try to be as safe as possible.3 -
Just under 7k, rowing bow in the double.
Temps back up in the 50s/60s F (10-15C) then, got above 70 (21) later in the day. Weird. But made for a beautiful Fall morning on the river, so I'm not complaining.1 -
Improbably, it was up around 75 F (24 C) today, partly sunny, so I took a bike ride. (It would normally be a rest day, but I had weather-disrupted workouts earlier in the week.) Just over 23 miles, with a bit of a headwind (up to 19mph) in parts, 10.3mph moving average.1
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Saturday I knocked out a total-body workout:
Elliptical hills - 5km
Deadlifts
Hack squat
DB Press / Row
DB Front / Side / Rear Raises
DB Curl / Extend
This morning my lower back was tight, figured I'd do more for my overall health by spending my gym time soaking in the hot tub rather than stressing my back by placing a weighted bar across my shoulders for leg day. If I'm feeling up to it, I'll do legs tomorrow, otherwise I'll just skip legs for the week. They are my strongest feature, so missing a single workout won't hurt them, just give the rest of me a chance to catch up, lol.1 -
Another nice morning, sunny and 50s F, not much wind and that South-ish, so we rowed the usual nearly 7k. I was in 3 seat (engine room).
At one point, bow rower started having trouble with the boat pulling strongly to one side so she was having to do a lot of steering corrections. We theorized that we'd caught up some floating Fall leaves (which were all over the river) on the bow or skeg, so did some intentional hard backing. That got rid of the problem, so we think the theory was correct.
Surprisingly small amounts of stuff stuck on the bow point or the skeg (fin under the boat) can do this. If it's just or mostly water pressure keeping it stuck (from direction of travel), then backing hard can work. (No way to reach the bow or skeg while rowing: The bow is many feet away from the nearest rower (40' boat), and the skeg some feet away underneath near the stern.)1 -
5 miles at lunch. 5K run, Power Walk the rest1
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