What Was Your Work Out Today?
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I've been a slave to the fall challenge at my gym, squeezing in both strength and/or cardio workouts daily and tracking foods. One good thing about more days with my trainer is that she's taking me out of the group for part of the session so we can work on my focus areas. Today, she started having me climb on a box and do negatives on the pullup bar. Ugh, it was humbling! But, it will be terrific for my swim stroke next season.
Spending 3-4 days/week with my trainer is a real treat. She's ruthlessly demanding about good form and always explains the intended pace of each movement and which muscle group is in focus as I'm performing each move. As a true geek, I really love that insight. I'm also just enjoying the change of pace from my solo swim/bike/run workouts.
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My logging has been weak again.
Saturday
I went climbing, 2.5 hour session. I was OK but not brilliant. I went with my little brother, who did better than me but seemed to be broken at the end.
Sunday
Lifting, I'm weak so it was light.- Bench, 50 kgs, 2 sets of 8. 55 kgs, 1 set of 5.
- Deadlift, 100 kgs, 1 set of 5
Monday
I went to a wedding, so I jumped up and down a lot and pretended it was dancing. I lasted about 2.5 hours until the reception ended.2 -
Pull day in the weight room!
Pullups, BB Rows, BB Shrugs, Machine Rows, Preacher Curls, DB Side Bends, Side Planks
I'm treating this week as a deload week, knocking 20% off my usual weight. Made the day feel like a prolonged warmup.2 -
Sunday I ran 8 miles, Monday was two recovery rides on the Peleton and today was 90 mins with Olivia on the Peleton.1
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Bike ride, bit over 23 miles, 10.6mph moving average. Warm (70s F) again, but it's not going to last.2
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Climbing, 2 hours.
A very good session. I got two graded 6b+-6c; it's the first time I've got any in this range at this gym. One was clearly mis-graded. The other one may have been as well. It was slab and didn't really have any handholds, so it suited my style.
My favourite was a 6b starting in a cave, with a swing to get the hands out of the cave;, cutting loose with the feet to a high heel hook; a mad grab for the next hand-hold; and then it became easy slab.1 -
I consider myself reasonably strong in the weight room, but climbing takes a different type of strength which I simply do not possess, I freely admit. Once upon a time in my youth I loved to climb, especially natural rock walls when out camping. Until one day when I was 12-13, I was climbing a rock face, maybe a hundred feet up, when the handhold I reached for crumbled under my weight, feet slipped, and I'm dangling by one hand convinced I'm going to die. After I got down, I've never gone climbing again outdoors.1
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Today was deload push day, so 20% off my chest/shoulders/triceps lifts.
Bench press, incline DB press, decline cable fly, standing OHP, cable pushdown, cable woodchoppers, Perloff press.2 -
Weather cancel for river rowing (rain, wind).
I probably should've machine rowed, but I can't quite bring myself to do it yet: It's like admitting the season is over.
I did about half an hour stationary bike, moderate intensity, all under 75% HRmax.
It probably doesn't count as a strength workout that I carried 27.8 pounds of veggies a quarter mile to my car after the farmers market, does it? 😆 Yes, I weighed them when I got home, out of curiosity: 5 giant Winter squashes, plus several other pretty-heavy kinds of produce.2 -
Fourth consecutive day of trainer led sessions this morning and I'm feeling it. Its the good kind of muscle soreness, but I can tell that I'm carrying some fatigue. Will do an outdoor walk this afternoon, maybe even carrying a shotgun with my dog in tow.
A walk, yoga and some deep tissue work planned for tomorrow. Looking forward to getting some recovery.
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Thursday is cardio day, but due to having to get to work a little earlier than normal I only got in 5km instead of my usual hour on the elliptical. I've also gotten into the habit of taking the dog for a walk each day after I get home from work, usually about a half hour at a time. Some days it's a pleasant walk; other days, it's a constant game of tug of war with a mutt who looks me in the eye when he stands on his hind legs and darn near matches me in weight.2
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Another bike ride, on the cooler side of pleasant (upper 40s to 51 F). Just under 23 miles, easy pace, 10.3mph moving average and mostly Z2 and below (9:20 Z3).
I think there might've been more people in the drive-through lane at the McD's I rode by than I saw on non-park parts of the trail. Close, at least.1 -
Li'l ol' lady "TriRecreatathon"? Row just under 7k, bike just over 10 miles, walk 3 miles.
I rowed 2 seat in the quad in the AM, with several power 10/15/20 stroke pieces mixed in, so interval-ish. Later, I biked from home to a local restaurant to lunch with a friend; biked to a nearby park after to walk with her (she drove); walked the 3 miles on the trails; biked home.2 -
Deep tissue work yesterday was a big relief. Walked and did a 20 minute yoga session as well.
Back to heavy (for me) strength work this am. Deadlifts, squats, KB rows, etc. 30 min easy treadmill run followed. After this afternoon's leaf raking/blowing duty, I'll get outside on the bike. Perfect fall weather weekend, so I"m hoping to get out both days on the bike.2 -
Despite it being my standard rest day today, out in the quad (3 seat again) for just under 7k, with some 10-15-20 stroke power intervals mixed in the moderate steady state.
Yesterday, no real workout, but a group of us scrubbed out the rowing-training barge, helped take it out of the river and disassemble it for storage, with the university's crew club providing the majority of the muscle power lifting the big barge sections and stacking them on shore.
After that, I did "one arm deadlifts" helping club members bail many gallons of storm water out of an underground crock (maybe 3 ft x 5 ft cylinder) that will one day (we hope) be part of a boathouse bathroom, but isn't yet. Needed to be bailed so it wouldn't freeze/crack over Winter. I was on the edge of the crock, grabbing pitchers of water from the woman who was in the crock bailing, and dumping them in larger buckets for 2 other people to cart outside/dump. No, we didn't have a suitable pump. This worked.0 -
Did another couple hours in the yard running my leaf blower, but the leaves seem to be winning.
After that, I jumped on the bike for a short spin, covering 22miles at a leisurely 16mph pace. The sun was warm, but this time of year the breeze can be cold and any shaded stretches fairly damp and raw. The weather forecast calls for a warm week, so I'm hoping we can squeeze in another group ride or two before heading indoors to the trainer and Zwift.1 -
Real life kept me out of the gym over the weekend, which by body likely needed anyway as I woke this morning ache-free and was looking forward to hitting legs in the weight room.
Squats 4x20
BB Step Ups
BB RDL
Machine hip thrust
Seated calf raises
Cable crunches
Planks2 -
5 miles to finish off the month. Knocked out early from work to get it done and get ready to hand out some candy to kids stopping by..2
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Pull day in the weight room!
Pullups
BB Rows
BB Shrugs
Machine Rows
DB Side Bends
Side Planks
Preacher Curls
When I get home, I owe my dog a double-walk to make up for not taking him out yesterday, as there were already groups of Trick-or-Treaters roaming the streets.1 -
Didn't post yesterday: 21-point-something mile bike ride.
Today, back in 2 seat of the quad, the usual just under 7k distance, with the power 10-15-20 stroke sequences we've been doing lately interspersed.
Lately, I've been getting weirdly high heart rate readings from my Garmin, while feeling 100% normal and fine. I usually use a chest belt during biking or rowing, including stationary biking where the bike picks up the chest belt directly via ANT+.
In the past, changing out the chest belt battery has fixed this kind of weirdness. This time it didn't.
Yesterday, I disconnected the chest belt part way through the ride as an experiment, after seeing heart rate metrics significantly exceed my tested max (when I wasn't even breathing hard, let alone feeling faint, shaky, heart-fluttery, etc.). Today, I went without the chest belt to row, even though I know from sad experience that I get too-low readings when I do that, because there's too much arm flexion.
I'm going to share the results in a spoiler, because I think they're kind of hilarious.Tuesday's bike ride. Bet you can tell where I disconnected the chest belt. My tested max is around 180-181bpm. After the disconnect, the numbers look fairly reasonable, though I think I lost wrist contact a couple of times, maybe.
Today's row in the quad, with some intense intervals. Pretty darned sure this is not accurate, i.e., lost wrist contact: I was rowing when it thinks my HR was down around 50-52, which is close to my normal resting rate.
I think it's time for some technology upgrades. 🤣1 -
The last few months have been brutal at work with our director stepping down in July and the deputy taking over. I am the CFO and have also been playing defacto deputy and July-Oct are really busy months for me even when I'm just doing one job so I've been kind of out of the game for a few months. My busy season is at an end so I'm hoping to have some more time to work with and get back into some more regular cycling and lifting.
Today was my first day back to the weight room since late July. I've mostly been going for morning walks these last few months with some cycling or MTB on weekends.3 -
Bike ride, just under 22 miles. Skipped the chest belt, went wrist only, tried to keep wrist position neutral. HR data looks reasonable, mostly. It there were measurement drop-outs, they were short.
New Garmin (Vivoactive 4) and ANT+ chest belt are supposed to arrive tomorrow afternoon.0 -
Rowed the quad, 2 seat, the usual just under 7k distance.
Still on wrist HR only . . . Garmin thinks my average HR for the row (43 minutes moving) was 64bpm, and that I burned 57 calories for the whole workout. I. Don't. Think. So. 🤣
New watch and chest strap arrived today; hoping for more realistic data on the next outing.1 -
Yesterday was chest day in the weight room, a fan favorite!
Bench press, Incline DB press, decline cable fly, standing OHP, cable pushdowns, cable woodchoppers, Perloff press2 -
Finishing up week 5 of the 7 week challenge at my gym. The daily grind is taking its toll, but I'm in solid position to win the overall points competition, so I'll keep at it and see where I wind up.
Near record breaking warmth, so I joined a friend for a couple hours of outdoor riding. We rode in 70 degree temps. It was great! The other guy is a new member of our triathlon club, so I've been assigned to act as a mentor while he gets going in the sport. Today's easy pace and light traffic gave us a chance to chat for several hours. Nothing but fun for me. We covered 35 miles at a a relaxed 15.5mph pace.
Weather calls for a few more days of Spring like weather, so our regular group will get out for a longer ride on Sunday. That will be both challenging and just as much fun.
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Autumn pool maintenance today. No, not really a workout, but I'm counting it as a physical accomplishment since I've been super sick for about two weeks. I'm finally feeling better enough that I can move around without coughing up half a lung. Tomorrow I'll attempt an easy elliptical workout. Today, scrubbing the waterline, skimming, and emptying baskets was enough. Baby steps.2
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Rowed bow in the double, easy pace - double partner just back from extended time off due to respiratory bug (non-Covid) and travel, so we didn't push it. Usual distance. Sensible heart rate readings from the new Garmin.0
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Record warmth the past few days has been a treat. Four of us rode for a couple hours in 70 degree temps. Covered 35 miles @ 16.3mph pace.1
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It is a while since I logged. Here is an incomplete update:
Tuesday
Diving course. It rained heavily; the water was cold; my drysuit leaked. A tiny violin played in the background.
Wednesday
See Tuesday.
Thursday
See Wednesday
Friday
Same as Thursday. On the plus side, my buoyancy was pretty good. (The most advanced skill was launching a DSMB whilst neutrally buoyant, having donated gas to my buddy.)
Saturday
Caving. I was in Wales for Bonfire night. We did Tunnel Cave. It was fun; some string descent work at the start led to a slightly hairy free climb and then a very long traverse. We didn't get to the end; some of the group got scared after about 30 minutes' traversing. (The end was a door leading to the show cave, but it is shut now.)
Around a 4 to 5 hour trip.
Sunday
Caving. A short bimble around Cwm Dwr, a crawly cave. It was fun, 3 hour trip. I got stuck briefly in a side hole which would have been a bit of a blunder; a rescue from the same spot last year took 60 hours. It wasn't bad, though, I found I could reverse out quite easily.
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