What Was Your Work Out Today?

Hour on the elliptical, hills, 5.8 miles, 800 calories. Gives me lots of extra calories for the day, perfect for dealing with the snackies which always come when I stay up extra late, such as during a mid shift tonight.

Sat stroke seat in the quad, counting in my head the whole time as usual when stroking. (Stroke sets the cadence, and everyone's supposed to synchronize with stroke on square up, catch, release, arms away, body over, slide . . . well, actually on the same stuff in reverse in between catch and release, too - every body benchmark in the whole stroke cycle. This puts the onus on stroke to get this stuff technically correct and well-timed. Yikes.)

Last time I stroked, the row was kind of awful. I was worried it was me. Today's row - with a different lineup of rowers - went just fine, really well . . . so I think the problem wasn't me last time, at least not mostly/entirely.

Later, 3 mile walk at 3.6mph in about 90 degrees F and full sun, while my car was getting its oil changed and tires rotated. Garmin decided to anti-age me by a year in its claimed fitness age (33 to 32 🤣) . . . maybe as a bonus for that . . . I guess?

45 minute walk this morning, nothing special but good to be out in the countryside.

Was due to go to boxing class tonight but instructor cancelled so I went to the gym instead and did a full body workout, mainly focusing on different squats - Bulgarian split squat, one legged squat, standard and curtsy squats. Did some arm stuff but my tennis elbow is playing up a tiny bit so I didn't want to push it too much.

I was stuck in mu car for four hours today for work related stuff, so have only managed a 45 minute walk and 20 minutes yoga this evening.

30 minute walk outdoors in the morning before the temp hit 95 degrees. Going to the Y this evening to do some Rowing.

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.

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.

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.

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.

aaaaand I did spoilers wrong 🤷🏼‍♀️

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.

@carolinepowell885 I'm exhausted simply looking at the list of moves you did in a single workout!

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."