What Was Your Work Out Today?

At the aquarium on Monday, one of my teammates told me I looked SO MUCH BETTER than last month. That was just before I got sick, so I probably was already sick. Nobody on my team got it from me. I definitely am feeling better.

I have been an inactive member of my gym since they closed in 2020. I never go in the summer anyway, but I planned to return for November. My illness put the kibosh on that plan. I am going to go out there today to restart my full membership for December; maybe they'll even let me in a day early and I can get a swim or something. I'll go back inactive in April because of some travel, and then may join again for May and maybe June and then go back inactive until September. That's my plan anyway

I had developed a good routine before everything changed. It will be tough to rebuild that habit, but not as hard as if I still had to go to my office. I am looking forward to it being a regular part of my routine again. I might even hire a trainer for a refresh and maybe reboot to a new program.

Just did an hour of cardio today. 30 on the treadmill (walking at 15% incline, pretty slow pace) and then 30 on the Assault Bike. Skipped yesterday because the US Men's soccer game came on at lunch and I watched that instead.

Two weeks ago, when I was still recovering from being sick, we joined LA Fitness. Now we belong to two gyms. Have to get back to going this week. At the most I'll go to LA Fitness only like once a week or two times a week. Planet Fitness is the other. It's closer, so if I don't feel like driving far, I'll go there to lift. Still lifting one day a week at home, but I didn't like PF for lifting (at all) and my wife was looking to get back to Zumba classes.

Theoretically supposed to be a rowing machine day, but stationary bike instead. Discouraged from machine rowing by some combination of busy day, pre-existing kick-up of shoulder nerve impingement (I think - feels like), sore arm from bivalent Covid vax on Monday, and poor sleep last night. This week's schedule is a little annoying, so I may do more biking vs. rowing, or shift my usual rest day . . . we'll see. Just trying to stay semi-consistent for now.

The usual 15k+3' CD, easy/moderate pace on the 15k (about half each Z2/Z3, 90W average), 73W CD.

Back at rowing machine, 8177m per C2 including row in/out and CD, Garmin saw 804 strokes.

Still going for Z3 and below, and it was mostly Z3 (65%), but 2' slipped into first couple BPM of presumed Z4 . . . between HR drift and a little irrational enthusiasm for keeping the final 2k below 2:30 pace. 😆

Overall, 2:30.5 average over the 1k and 3x2k at 19spm.

Working on tech stuff, mostly alternating between shoulders down, firm lat connection with a little shoulder extension but solid rhomboids and straight spine, getting heels down first on the drive.

Got up early to stationary bike (before visiting dog show!), usual format, 90W on the 10k, 16,048m overall, kept HR 140bpm (78% max, just under 70% reserve) and below so mostly Z2, some Z3. Slogging along.

Forgot to turn on ceiling fan, so I'm drenched 😆

I've been slacking off quite a bit after the gym challenge ended in late November. I've done a few casual runs, but mostly just hiking while pheasant hunting.

I'll leave for Nebraska on Tuesday to visit my son who is a hunting outfitter. We'll guide his clients on duck and goose hunts, so maybe a few easy afternoon runs is all the "training" I will do. The real exercise will be setting out and then picking up both hunting blinds and 200-300 decoys on the days we hunt fields, but that's part of the fun.

I'll refocus on off season triathlon stuff in late December.

Leg Day Today.

Stretching

40 minutes on the spike bike, average heart rate 135
21 minutes walking on the treadmill, average heart rate 133

42 minutes weightlifting:

Barbell Box Squats: 10 @ bar, 10 @ 65, 8 @ 85, 8 @ 85, Dropset: 8 @ 85, 8 @ bar, 8 @ bodyweight
Crunches: 25, 25, 25, 25, 25, 25
Romanian Deadlifts, 10 @ 95, 10 @ 95, 10 @ 95, 10 @ 95, Dropset 10 @ 95, 10 @ bar
Leg Lifts: 10, 10, 10, 10, 10
Step-ups: 10, 10, 10, 10

Stretching

I lifted on Thursday, but failed to record the tiny weights moved.

Saturday
Scuba. I did two quick quarry dives to brush up on skills. Shutdowns are what I've struggled with the most; to my surprise I did it perfectly (and with good buoyancy.)

Sunday
Climbing, a slighty silly 3.5 hour session.

It was good, I got 4 wasps (v3 to v5). There is a blue (v4 to v6) I got to the penultimate move on, but it was towards the end of the session and the pump won. Hopefully I can try it again soon.

Fitbit estimated calories out are lolwhat, but the estimate for the day was 4k out. Which is evidence of having been reasonably active.

Bit of back-logging to do today:

Friday - cardio only - 1hr elliptical hills

Saturday - full body - 5km elliptical hills, deadlifts, hack squat, DB press/row, standing BB OHP, DB curl/extend

Monday - leg day - squats, BB step-ups, BB RDL, BB hip thrust, seated calves extend, cable crunch, planks

Rowing machine, same format, ended up being a tiny bit faster, I guess because of yesterday's rest day?

Overall, 8111m in 748 strokes. Almost close to declining split (faster) on each piece, at lower rating (spm): 1k at 2:30.6/20spm, then 3 x 2k at 2:29.3/18, 2:27.7/18, 2:27.8/17.

HR higher than previous of course, topped out at 155bpm (2bpm > 220-age 😆, but really more like 80% reserve, 86% max). 13' Z4, 20' Z3, remainder below.