What Was Your Work Out Today?

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  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Rowed bow (so me steering/calling commands) in the quad, with 3 other experienced rowers. It was hot (90F + eventually, maybe a little lower than that as we rowed) so we did "focus 10s" instead of "power 10s" (the more intense interval workout focus).

    The idea is to take 10 strokes all 4 rowers focusing on one technical reminder. After each, we take 10 or so strokes to integrate all the previous focuses. It can be lots of stuff for each focus, but some we did today were relaxed fingers coming into the catch (when the oar engages the water), early square-up of the blades before the catch, separating the legs/body/arms in that order during the drive (when the oars are in the water, i.e., power phase) to be long through the water, and more.

    We had a quad and a single out, so we also kept the single in sight most of the time as a safety measure - not going for power (speed) helped with that.

    Later, at home, I did a little light yard work, moving a ladder around to cut some low-hanging maple tree branches overhead that had been scraping my car roof (a little) and delivery/service trucks (a lot). Also finally got out the hoses, watered annuals and some potted perennials, drip-irrigated some ornamentals, and that kind of nonsense.
  • DiscusTank5
    DiscusTank5 Posts: 656 Member
    I took a 75 minute bike ride today with a stop at my local coffee shop after an hour of biking. A nice way to start off a lazy Saturday.
  • DiscusTank5
    DiscusTank5 Posts: 656 Member
    Djproulx wrote: »
    Shorter, higher intensity ride is planned for tomorrow to mimic next Sunday's Oly distance bike split.

    So you have an Olympic distance race next Sunday? When is your HIM? Can't wait to hear your race report!
  • Djproulx
    Djproulx Posts: 3,084 Member
    edited June 2023
    Oly prep ride today. Five of us went out for 26 miles. I must have had too much caffeine this morning, because I came out of the gate a bit hot (21mph) and got scolded by the crew, lol. Then I missed a turn and added a couple miles to the route. It all worked out fine, though, since I cut out the last little section to kept our mileage at 26, with an average speed of 17mph. Once off the bike, two of us threw on running shoes and did an easy paced twenty minute transition run at 10:00/mile.

    @DiscusTank5 - Yes, a bunch of us are traveling from Ct to Cape May, NJ for the Escape the Cape Olympic and Sprint distance triathlon on Sunday. Cape May is lovely. It will be a fun beach weekend with a race thrown in as a bonus. Jumping off the ferry will be a highlight. Outgoing tide should make the swim somewhat easier and the bike section will be fast and flat. Run includes some beach sand stretches so that'll slow us down. Regarding the HIM, My longest race this season is the Ironman 70.3 Musselman on July 9th in Geneva, NY on Seneca Lake. This is dairy farm country. Swim in the north end of the lake should be fairly calm, with the bike and run courses being fairly mild in terms of elevation. Will see how it works out.

    I raced the south end of Seneca lake last year (Clash Endurance Watkins Glen) and the 3ft rolling waves were enough to cause a number of DNF's right at the start. That swim took me 59 minutes!! The bike course was also very daunting, (though I love hilly bike courses) and the run on the Formula 1 race track was super hot. I raced the swim/bike sections and had a fast guy run for me as a relay team. We took first in the relay, my only podium finish, mostly thanks to his 7:35 min/mile 10 mile run, lol.

    The race got highly critical feedback from the Pros that raced it and will not be held there this year.

  • nossmf
    nossmf Posts: 13,975 Member
    Yesterday after my graveyard shift I hit the gym for upper body hypertrophy work, figuring since the weights were lower I'd be fine. About halfway through I realized I should've just gone home for sleep and did my workout today instead. Got er done, but didn't feel that productive.
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    Similar to yesterday: We had a double and a quad out, I rowed bow in the quad (with a slightly different lineup of other rowers today), called technical-focus pieces instead of power pieces because it was so stinkin' hot and humid on the water.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Three of us went out for a 70 minute trail run, complete with another trip and fall by me, lol. Soft landing, so no issues.

    This is a race week, so I'll maintain my normal training routine through Thursday, then head south on Friday.
  • carolinepowell885
    carolinepowell885 Posts: 29 Member
    aaaaand I did spoilers wrong 🤷🏼‍♀️
  • nossmf
    nossmf Posts: 13,975 Member
    @carolinepowell885, it's because you used the ( ) symbols (shift-9/0) instead of the [ ] symbols (located right of the P key).
  • nossmf
    nossmf Posts: 13,975 Member
    Yesterday was my birthday, which the last several years meant I headed to the gym to test my 1RM numbers on the key-3 (bench press, squat, deadlift). But because it was a Sunday, I instead spent the day chilling on my bed binge-watching TV with my wife. I can use online calculators to extrapolate what my 1RM is based on the weights used during my workouts, and the total is still above the 1k mark at BW 190, so I'll call it a win and skip the actual testing this year.

    Today was upper body power day, which after a good night's sleep went quite well. Yet it's still a mite humbling when the guy at the bench press station next to you is lifting literally a hundred pounds heavier than what you're using, lol.
    Bench Press 5x5
    Cable Row 5x5
    DB Bench Press <superset> DB Row 5x5
    Seated DB Overhead Press <superset> DB Shrugs 3x8
    Preacher Curl <superset> Cable Pushdown 3x10

    @carolinepowell885 I'm exhausted simply looking at the list of moves you did in a single workout!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Read the last few pages. You all are crushing it!

    I'm feeling much better now but not very fit at the moment. Did a 4 X 2K today (rowing machine) with 4 minute recoveries. This was at lunch after a fairly hard lift this morning, so good day. HR got up to 95 or 96% max on the row intervals. That's the highest I've seen it in years, but I didn't feel terrible. Times were slow (around 2:15 average pace), but I didn't ever feel that horrid, so I guess that's progress!

    I've actually increased the intensity of my Monday/Friday lifts now, so that may challenge me a bit too.

    Going night swimming tonight with the wife. Just mostly splashing around, not real exercise.
  • nossmf
    nossmf Posts: 13,975 Member
    That depends if you're able to stand on the bottom, such as in a lap pool. If you have to tread water to breathe, it counts as exercise to me, regardless if you actually do any proper "swimming."
  • DiscusTank5
    DiscusTank5 Posts: 656 Member
    Got in a 30 min run this morning, in warmer weather than I'd like. (My ideal is running in 45 F but that's hard to come by in June in Arkansas :).
  • AnnPT77
    AnnPT77 Posts: 36,407 Member
    edited June 2023
    Rowed bow in a double this morning, first time in a double this season. Usual distance, but not super intense because the stroke rower is a guy who started last year, was looking for some coaching as well a recreational row, so we stopped a couple of time to do drills, he rowed ultra-slowly along for small bits, and that sort of thing.

    This evening was the first of our learn to row classes - two classes, M/W and Tu/Th, all through June. There are two coaches, and I'm like an assistant, I guess - a little minor coaching, answering questions, taking people who need extra help out in a double, carrying boats, whatever.

    But not much vigor tonight for me, just a little light coaching on ergs and some oar-wrangling and such. The first session is always mostly on land, with a brief visit to the barge to get the class members familiar with how to put in the seats and oars, and get into the craft itself. (It's like rowing your living room, about the same size, shape, stability, performance characteristics - used for beginner training and parties.)
  • nossmf
    nossmf Posts: 13,975 Member
    Lower body power day in the weight room.

    Deadlift 5x5
    BB Hip Thrust 3x5
    One-Leg Press 3x8
    Seated Leg Curl 3x8
    Calf Extension 4x12
    Cable Crunch 3x10
  • nossmf
    nossmf Posts: 13,975 Member
    DiscusTank5 wrote: »
    Got in a 30 min run this morning, in warmer weather than I'd like. (My ideal is running in 45 F but that's hard to come by in June in Arkansas :).

    Back in my cross country days as a teenager, my all-time best 5k time came in the middle of a snow storm, where the ground was warm enough to instantly melt the downfall so no issues with traction, but the air cooled my body as fast as my exertions were heating it. Also rather peaceful running and not being able to see more than a couple hundred yards on any side, limiting the number of other runners I could see to only a handful.
  • nossmf
    nossmf Posts: 13,975 Member
    drmwc wrote: »
    We meandered up and down a valley, where a friend had found what appears to be a new cave. It was very tight; he managed to wriggle through to link it up with another cave. It was too narrow for me, although I did get about 15 metres into the 30m squeeze.

    I'm claustrophobic, and just listening to you describe it sent shivers down my spine.
  • nossmf
    nossmf Posts: 13,975 Member
    So jealous right now...
  • cyndi2012
    cyndi2012 Posts: 65 Member
    There are some nice-looking adventures going on! Well done, everyone. I tweaked my knee playing softball about two weeks ago so am relegated to the spin bike for now!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Wow caving, canoeing, hiking, what amazing adventures!

    Mine is less exciting today, cycled to a friend's (mile or so each way) to walk her dog first thing. No chance to get to the gym today or tomorrow due to work commitments.
  • Djproulx
    Djproulx Posts: 3,084 Member
    @mtaratoot - Wow, what great pictures! Looks like quite adventure.

    @drmwc - I'm claustrophobic as well, so NO THANK YOU! I really admire your ability to block out fear/anxiety while climbing/caving/diving. I don't know if I could train myself to do that. Probably not.

    Took an easy spin yesterday with my wife. She rode her eBike and I rode my hybrid for 12 miles on our local bike trail. i had a trainer led gym session today, plus a 20 minute treadmill romp just to keep the legs moving.

    Maybe a swim tomorrow.
  • DiscusTank5
    DiscusTank5 Posts: 656 Member
    drmwc wrote: »
    Saturday I got stuck for a couple of minutes at the top of a climb where it turns into a squeeze to get into the Northen Lights.,but I eventually twisted the right way.
    We spent a few hours wandering up and down the valley after this going into small caves.

    @drmwc, this story is amazing and also the stuff of my nightmares, you realize!?! That picture of your feet disappearing into a gopher hole was something else.

    I biked first thing this morning, so it was still cool out. A 20 min. loop around my house, then back to get my autistic son ready for the bus (summer school), followed by a 10 min. ride to my local coffee shop, reading for a bit, then another 20 minutes or so on a meandering ride back home to take my daughter to swim practice.
  • DiscusTank5
    DiscusTank5 Posts: 656 Member
    laurachambers86 wrote: »
    Wow caving, canoeing, hiking, what amazing adventures!

    Mine is less exciting today, cycled to a friend's (mile or so each way) to walk her dog first thing. No chance to get to the gym today or tomorrow due to work commitments.

    @laurachambers86, my workout today was a lot like yours. No caving over here!

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