What Was Your Work Out Today?

Snuck in some stationary bike before a social outing, 60' (103W) + 3' CD (79W). Apparently a little more energetic than average today, no idea why. In the last minute or minute and a half of the 60', I decided to push a bit and see if I could get over 24k (yes). I couldn't remotely keep it up for long, but I was able to push it up into 160s-180s watts in that tiny sprint at the end, which made me kind of happy. Ended up with a little over 24k on the main piece, about 16.4 miles including the CD; mostly Z2, but about 16' Z3, and a minute at the end Z4, peaking at 153bpm (which is exactly 220 - age, but I think only about 85% HRmax).

Just an easy hour of cardio today again (same yesterday). 30 minutes on the Treadmill and 30 on the LateralX. All easy.

Did get a pleasant surprise on the scale. Been hovering between 203 and 204. Today, it was 201. Just a few more pounds until I'm back under 200. That's around 10 lbs in six weeks since I've buckeled down. Perhaps a bit too fast but it hasn't seemed hard this time.

Working a 12-hr graveyard shift took more out of me than expected, so I skipped lifting Tuesday. But my Wed/Thu graveyard shifts got cancelled, so I did get my lifts in yesterday and this morning. Yesterday had several pulling motions, which I had no trouble with at 50% weight.

MikePfirrman wrote: »

Had a 6K (rowing machine) timed test to do today. Had a 2:15 average pace (pace in rowing is how long it takes you to row 500 meters), which isn't good, but to be expected for how little I've been rowing. HR hit 180 (93% of max) by the end.

@MikePfirrman, I hear that it's not what you ideally wanted, but the men's rankings are So. Freakin'. Competitive. - all the way up in the age groups. 93% is a great push, and you've been making excellent progress. I hope you can feel good about that!

I went for about a 2.5 mile walk with a friend today, trivial, but felt . . . ennui? fatigue? . . . after, so I'm skipping any further formal workout today, and likely tomorrow (osteopathic manipulation appointment in the AM, delayed this time because he got covid (!), and I don't like to work out after those appointments).

I'll plan - fingers crossed - to be re-energized on Saturday.

Day 4 of return to lifting went well. Up 3 pounds in the last two weeks, all of it water from taking creatine.

No workout yesterday, just did not have time. This morning I did my long run, which was a very slow trail run of 80 minutes. A beautiful morning in the woods. I may swim tonight.
The weekly long ride is planned for tomorrow afternoon.

An actual outdoor bike ride, through space (not just time, like in my living room). It was in the 50s F today (10-15C) and sunny. Fresh air and natural light: So nice! Flooding on the trails limited safe-biking distance, as does the need to shake off Winter slacker-tude, but I noodled around a bit in some unfamiliar 'burbs to add a few miles. Still, it was a lazy-pace 15.6 miles only, more Z1 (!!) than Z2 even.

I did some mobility exercises (hips, shoulders) this morning, will do my shoulder PT stuff before bed.

Did the weekly long ride yesterday. Four of us rode for 41 miles at a 16mph average. We had a bright sunny day, but the air remained chilly. Glad I wore my wind vest.

Temps will warm through the 60s today up to the mid 80s by Friday. No more cold weather kit needed!

Actually in the high 60s F today, sunny, only light wind, so I took another easy pace bike ride out on the trails, a little shorter at 12.5 miles averaging 10.8mph. Half Z1, most of the rest Z2, only a little even Z3 - super relaxed pace, just enjoying being outdoors on a nice day.

That was because I was thinking I should get in a machine row, too (and work on my taxes (cringe)).

Slightly more vigorous machine row, I guess, another 3 x 1500m, total 5,405m with the row out/in and CD, 2:23.6 pace at 21spm on the pieces, mostly Z3 with around 5' each in Z2/Z4.

Some mobility exercises early in the day (mostly hips/shoulders), PT shoulder exercises will happen before bed.

Saturday
We were blown out from diving. Instead, we did a hike from the caravan park to Lizard Point, mainland Britain's most southerly point. It was nice, the weather was good (except for the pesky Easterlies).
17 miles, with plenty of up and down.


Sunday
It was a bit blowy initially, but the wind eventually shifted to Southerlies and the waves fell. I initially acted as shore cover (getting in and out was still a little hairy). Then I jumped on a boat, and we dived the Helford river.

It was nice: visibility was about 3 metres; water temperature about 11 Centigrade. We had a 53 minute dive at 11 metres.

Monday
We didn't get any diving in, as the lad I cadged a lift from had a flight the next day. I did finally pick up my magnetometer, so I can do a spot of exploratory wreck diving from now.

Just a super easy hour of cardio today on the treadmill and then on the Assault Bike. All around 60% max HR stuff.

I did an active class today at my local gym and then we did Les Mills Body Pump. Both classes went for an hour. I was quite satisfied with my day.

Finally rowed an actual rowing shell (quad) outdoors on the river, about 7k . . . first time this season.

The water's still cold enough to be risky, but quads don't flip very often (not so routinely as racing singles, certainly . . . to flip a quad, something pretty terrible has to happen, like all 4 rowers doing something very wrong simultaneously, swamping, a collision with another boat, or something like that). We may row some more on nicer days if we can do full quads.

It was so good to be back out there, and my shoulder did OK not only with the rowing, but also with picking up the boat to swing it up overhead as part of the carry, and reversing that motion to get it in the water. Some rotator cuff action in that, for sure. I admit I was grateful to have some of our stronger folks on the boat today for my first quad carry this year - reassuring.

Afternoon physical therapy appointment, probably do some other PT exercises later today at home.