What Was Your Work Out Today?

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.

Elliptical HIIT setting 150 minutes for 9.92 miles zones 2, 3 & 4 today.

OHP 2x5
Incline Bench 3x10
DB Lateral Raise 3x10

Ran into an old lifting buddy who commented it was good to see me again, and that I'd slimmed down. Made me smile to hear.

Thursday
Climbing, a slightly ridiculous 3.25 session. This started well; I got two v4s quite early. I made good progress on a v5, getting to the final hold but falling at the top. I then got pumped, and probably should have left an hour earlier. I was a bit broken by the end.

Squat 2x5
Bench 2x5
Preacher Curl 3x10

Now for a lazy, not-leave-the-house, preferably not-leave-the-bed weekend!

Hot weather (60s F at the time, 80s later) and almost no wind, and lucky us (me) - we had a quad. So we rowed, the usual bridge to bridge, which was about 7k. Glorious!

Next week looks bad weather-wise, so not sure yet whether I'm doing indoor workouts again . . . or sulking. Tomorrow has a great weather forecast, but there's a high school regatta on our river, so no row for me. Maybe a bike ride - we'll see.

We had a fun ride this morning, even though it was cut short by a bridge closure that knocked about four miles off our route. The bad news is this closure limits access to two other roads we love to ride.

As I suspected, our newest group member is a real "torture sister", having led bike shop rides for a few years as well as cycling in Europe. Today's ride covered 36 miles at 17.2mph instead of the advertised 16mph social pace. This pace was a bit of a push for me early in the season. It will get better (not easier) as I shed weight.

My wife and I are helping to staff an aid station for our local 50k Trail race this afternoon. Will see lots of friends volunteering or racing. Running three 11 mile loops of steep trails and rock scrambles is way beyond my ability and interest, but fun to watch.