What Was Your Work Out Today?
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Cooler day today, and one of our group needed to get home early-ish, so we started rowing a little earlier than usual. I rowed bow in the quad. We did power 10s (interval workout) during about half the workout time (warm-up to the bridge, intervals down to the other bridge, cool-down back to the boathouse, basically). Splits (minutes:seconds per 500m) were dropping by around 40 seconds or so on the power pieces.
Helped with learn-to-Row class tonight. I did some barge wrangling to bring it up to/from the dock (poling & stand-up paddling the unwieldy giant rectangular thing), then just ran the tiller while the class rowed it, so mild activity.3 -
Upper body hypertrophy day in the weight room:
Incline Bench Press 4x12
Incline Cable Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
DB Curl <superset> Lying DB Extend 3x10
Perloff Press 3x15sec
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@Djproulx I hope the wildfire smoke clears for you in time!
I haven't managed to fit any workouts in the past two days due to really complicated long work days, early starts and late finishes. So all I've been able to focus on is steps, which is better than nothing. Have a banging headache tonight so am hoping it goes when I sleep so that I can get to the gym first thing.2 -
Thanks, @laurachambers86. I suspect it will be tough call for the race director, since a race cancellation affects so many people. OTOH, the risk of 1000 athletes being exposed to dangerous particulates in the air during several hours of heavy exertion presents a huge safety issue beyond the "normal" risks inherent in triathlon.
The RD posted an Instagram video saying the race is still a few days away and updates will come as soon as they have news.
Given the poor air quality here, I opted for a trip to the gym for some flexibility work and a 35minute treadmill run. No real fitness gains happen during race week, so the best thing I can do is enjoy the rest.5 -
My headache got worse last night and progressed into a migraine. Still felt it this morning so did the sensible thing and cancelled my gym workout. I get annoyed with myself for stuff like this even though it's outside of my control and would be stupid to even attempt a gym workout!
The weekend is scheduled to be around 25°C + here in the UK, I'm riding my share horse both days so have booked swimming as well so I can cool off afterwards.4 -
Skipped my scheduled leg workout in the weight room, there's a paperwork snafu with my gym membership which I will get resolved after I come back from my vacation to see my son graduate from US Army basic training. No workouts for me the next couple weeks until I get back home.4
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Long run this morning for me: 45 min. with another 40 min. of walking split between before and after (and a few minutes in the middle of the run).
Yesterday's workout was some short stints of biking, around 50 min. total.3 -
Big surprise, rowed again, the usual just under 7k. I was stroke rower in the quad.
Mostly did steady state, only a couple of power 10s, as a concession to the air quality here (orange zone, caution to people with sensitivities/health conditions . . . I have COPD, mostly asymptomatic, so . . . .). Yeah, it's from the Canada fires here, too, but not as much problem here as on the US East coast.
We look at our fastest immediate/temporary split (time per 500m as estimated in the moment by Garmin) to see how we're doing technically/power-wise. On the second power piece, we got the fastest split - briefly - that I've seen in any of our quads. It was a technique thing - we were well-synchronized, all on our game for those 10 strokes. Maybe we're making progress?
The row was it for today, other than the random minor stuff I do most every day here and there (few low squat holds, donkey kicks, side leg raises, whatever, during moments when I'm waiting for the microwave or some such thing).3 -
Wildfire smoke has cleared, so we’re a go for tomorrow. Should be fun!5 -
Good luck @Djproulx !
Today I went for a gentle horse ride in the morning, it was already 25°C at 9am and I can still feel the remnants of my migraine so we just plodded for about 40 minutes. The swim afterwards was amazing (I also hosed the horse down before I left as I thought he'd appreciate it!). I only did 20 lengths as the pool was busy but the main aim was to cool down and get some gentle exercise in, which I can say I achieved.3 -
Another row, usual distance, I was in bow (steering/calling stuff).
Air quality improved to yellow, so we did quite a few power 10s between the warm-up and cool-down phases. Different lineup of rowers today hit yesterday's fastest pace once, but was about 5 seconds slower than that on the other 10s. (Still not bad, for us partly old-ish group . . . though we did have the advantage of our 30-something former NCAA div 1 conference championship rower sitting stroke today!Having an excellent rower to follow is useful for technique self-improvement, too.)
I hope you have a great race day, @Djproulx - will look forward to your race report!2 -
I spent EIGHT hours at my 12-year-old's swim meet yesterday in Joplin, Missouri. With a 2 hour delayed start because of rain, then some technical difficulties, we were there past 7:30 pm. This wasn't a workout for me, but it sure felt like one, especially the two hours I spent timing the swimmers. (Meets are usually 5 hours long, for reference.)
Today I got in a 24 minute, easy-paced bike ride, some gardening (pulling up grass in the flowerbed), the usual walk with my dog, and then 45 min. in the local pool, splashing around (I call it "water aerobics" on the MFP exercise chart since I'm moving), before they closed early for lightning. We joke that sometimes the lifeguards see imaginary lightning, esp. on weekends, so they can go home earlier. That's probably not fair, I know.
@Djproulx, glad you got to race today. Let us know all the details!3 -
Paddled a canoe about 3.5 hours (18 miles) on a river. I tried out a new shorter paddle, and I do like it. I'm happy to add it to my quiver. We started at a place I haven't been in maybe ten years. The river is "wilder" there with more hazards, but nothing that was unavoidable for a person with good boat control. There were for sure places where strong current was flowing directly in to down trees and branches. Not a place for a beginner. We only saw about six or seven bald eagles.
When I went to go pick up that nice paddle, I saw a very nice sea kayak paddle and contacted my friend to see if she wanted me to buy it for her. She did; I did. She likes it very much. I almost kept it for myself, but lately I've been doing a lot more canoeing than kayaking. It adjusts from 120 cm to 130 cm and weighs only 22 ounces (a little more than 600 grams). If I want to take my sea kayak out, she said I can borrow it. I told her to also keep the other paddle I loaned her for now so she can use it as a spare. I always like to carry a spare. Now I have a good collection to use in canoes, too.
We had to fight the wind quite a lot. That made us glad we decided to just run 18 miles instead of 23.
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Yesterday I did another short horse ride followed by 20 laps in the pool.
This morning I finally got back to the gym for the first time in a week. Went through a full-body workout, the AC wasn't working that well in the gym and it's really muggy here at the moment so I cut the final exercise short by 2 rounds.
Also did about 40 minutes of walking just completing errands. Plan to get to the gym earlier tomorrow before it gets too hot.4 -
10 min. walk with the dog, the later a 10 min. bike ride to the coffee shop; one hour of reading; a short warm-up walk, then 20 min. of running, and a 15 min. biking home. Left my bike at the coffee shop so I could get in a different route than the usual one around my house.1
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It's odd, I find caving, climbing and scuba all very chilled out activities. I was a nervous type when I was young. I think I must have used up my reserve levels of fear then.
I am scuba in diving in the Scilly Islands at the moment. It is lovely.
We had a couple of non-diving days to start. I did a lot if walking, averaging around 16 miles a day. We also bought bouldering mats, and so have had a few goes at outdoor bouldering on the local granite. It has been superb.
Yesterday, we dived the Cita (a container ship, max depth about 30 metres, time about 50 minutes); then a reef dive.
Today, the boat's compressor broke so we only got one dive. It was on (I think) the Lady Charlotte, a wreck near the Cita. It was properly lovely.
Hopefully the skipper will get a new compressor tonight, and the diving can continue.
I'll add pictures later. I found some random holes to crawl in, for example on an ancient ruin.
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I completed the Escape The Cape race on Sunday along with a number of friends. This was a fairly large (1000?) race that offered both sprint and Olympic distance options. Six of us raced the Olympic distance and one did the Sprint. The day started with a 3:45 am wake-up, then 4:30 drop off at the Cape May Ferry terminal. Check in was slowed by the homeland Security screening (with dogs) to be sure no bags were carrying prohibited items. There was additional screening upon boarding the boat. The boat steamed out one mile and anchored. After a safety briefing , athletes filed to the bow and made the 11 foot plunge into the water. FUN! However, the 4 knot outgoing current quickly swept swimmers away from the finish line and out towards Delaware. A dozen kayaks were sent to corral those who went off course, including one swimmer picked up by the Coast Guard.
After about fifty swimmers were in the water, The race director stopped anyone else from entering so he could give guidance to “swim left straight towards shore,NOT towards the finish line” so that’s what I did. The 64 degree water was fine in a wetsuit and after 300 yards of getting tossed around I found my breathing cadence and let the tide help me. I had a very fast swim (1:22/100yds) as did most others, emerging from the swim feeling fairly fresh . The 200 yd trot through soft sand made me forget about the easy swim. I was one of the early starters, so I knew the closed road, flat bike course would be my chance to push. Once I got out of the 500 yd no passing zone, I pushed fairly hard. The two loop 23 mile course was flat except for the bridge overpass which we climbed and descended twice. I was full out 22mph for most of the first loop and felt good. As I made the turn to start the second loop, the slower Olympic and faster Sprint distance racers wet coming out of transition m, clogging the road. This made it hard to go wide open, since many cyclists did not stay to the right until I yelled out “on your left”. In any case I finished the bike with a 20.25mph pace for the loops, and overall 19.6 mph pace when the entry and exit lane portions were included.
As is usually the case, the run course separates the podium finishers from the rest of the pack. I knew my run fitness was marginal, and that proved true. The compounding factors for me were 1) my aggressive bike effort really worked my hip flexors and shut down my glutes when I started the run. I tried to compensate by doing 50 yds of walking lunges, but that didn’t do much good. The more serious limiter was that the race director re- routed the 5 mile run course to travel over 1.5-2 miles of sand. This was VERY tough to run on and my left calf and hamstring seized up. Bottom line is that I walked ALL of the beach sand portion and trudged the rest.
Summary: 2:54:00 time, finished 8 of 14 in my age group. I gave back 3-4 places during my run, but that’s the way it goes in triathlon.
The great news is that all seven of our group finished, with the two women earning podium spots. Our club took first in the woman’s 55-59 age group and 3rd in the women’s Athena group.
Sorry for the lengthy post, but it was kind of a unique event.
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@DJProulx, I love all the details on Escape the Cape!! How fun to have a group to train and race with. And man, I only ever top 20 mph on a steep downhill slope. Your swim and bike sections sound outstanding.
Kudos to the women in your group for their podium finishes, but I hope you feel equally proud of a strong effort in this race. CONGRATULATIONS to all of you.2
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