What Was Your Work Out Today?

Rowed stroke in the quad this morning, a slightly shorter run (just under 6k) because the bow rower had to be off the water early.

This afternoon, casual walk with a friend, just over 3 miles. We stopped around the midpoint for quite a while to watch (from a bit of distance) as a young man fed two white tail deer raw peanuts that he keeps in his pack while riding his bike (mainly to feed to squirrels). The braver deer gradually got very close to him - within arm's length - but wouldn't take food from his hand. He was very patient with them, so this went on for quite some time:

Really rewarding to watch. They were just off the paved path, and he was standing on the path edge. While this was going on, numerous people went by on bikes or walking, some not seeming to care if they scared off the deer. They'd usually drop back a bit into the brush when that happened, then come back for more peanuts.

@mtaratoot - That river stretch looks beautiful. Would love to float that with fly rod in hand.

Weekly long ride today. 48 miles via an out and back route at a 16.2mph ave. Dodged the raindrops.

Did 3 hours of yoga and pilates at a special wellness event at my gym today. Not too intense but enough to get the heart rate up and core really working.

20 minutes on the treadmill and a 30 minute walk outside

Horse riding today. Really muggy morning so I didn't plan to go too far. A charity running race was being set up on the way back and we had to negotiate many scary flags! So the ride just became about some gentle encouragement and not worrying about distance or speed.

Also did 30 minutes of yin yoga stretches this evening.

[quote="Ernest_Nigma;c-47526302" I could barely manage a slow couple of km on the track today. There was a time when I'd have hardly considered that a decent warmup, but I'm obviously not that guy anymore. Gotta start from where I'm at now, and this is a start.[/quote]

I feel this. I've been missing my distance running days (training for half marathons back in my 30s), but since going on a 45 min. run last weekend (up from my usual 30 min runs 2X/week this summer), my legs have been hurting, esp. the left. I'm afraid it's shin splints. Boo!

Yesterday's workout was a 5km easy cycle doing some chores around town, a 60 minute walk and 40 minute upper body workout in the gym.

The past couple of weeks I've been absolutely starving, especially in the late afternoons/early evenings. I think it's because I've increased my activity level but not compensated within my diet, so think I'm going to try and eat at maintenance for a few weeks.

I didn't post yesterday . . . got home and crashed, TBH.

Yesterday, I rowed bow in the quad for around 7500m (longer than usual, because - embarassingly - I did a poor job parking at the dock in the wind after bringing the boat in a little hot, wasn't close enough, so we needed to loop around again downriver and re-approach).

In a weak moment months back, I'd signed up for a free AARP-sponsored workout at one of those outdoor park-based workout places (Fitlot), scheduled so close after my rowing workout that I had to hustle to get there. It was around 45 minutes of instructor-led circuits with the Fitlot machines plus some other stations she set up with exercise bands and small weights. There was music, and cues so we'd do 50 seconds at a station, do an active rest (maybe brisk walk around the circular Fitlot site) for 50 seconds, then go to the next station. Total about 45-50 minutes.

It was moderate intensity, as you'd guess from the AARP intended audience, but lots of the things were as much challenge as you wanted to make them, with different intensity options, personal pace (AMRAP) for most, and that sort of thing. Example things: front and back lunges, resistance band upright rows (2 band choices), elliptical machine, chest press machine, step-ups (several step heights), mountain climbers (on the steps, so incline options), bicep curls with a post-attached band, . . . .

One gentleman, unfortunately, seems to have overdone. He worked hard, maybe too hard, at the end sat on a piece of equipment to rest. It was unstable, he fell, and pretty much fainted, then had some issues recovering. Ambulance was called. I helped others hold him up stable on the unstable thing until they got there, because he felt he couldn't safely move to sit on the ground. From how he looked, I think he was going to be alright, but they took him to the hospital and his wife followed.

After that, I went home and did the (trivially small) Concept 2 Juneteenth Challenge - another one where they contribute a small amount to charity for each person who participates (up to $38k USD total). It was just 1900m, and I added a 2' CD, so the total took just a tad over 11', NBD: 9:08.8 for the 1900m at average 2:24.4 pace, 22spm, so kind of moderate-plus pace.

I was trying to get all of that in before a routine mid-afternoon osteopathic manipulation appointment (keeping the li'l ol' lady tuned up!), since I don't like to work out after those.

Still, I had to go help with the learn-to-row class. Last night was the first of two "learn how to flip a boat and get back in", a skill they need for sure when they eventually move to the 12"-wide-at-waterline boats. Some of them will unintentionally flip the wider recreational singles during later stages of the class, too. It's a safety skill. I did some boat carrying, but not much else.

Today, just the second similar class, with the Tuesday-Thursday group. I hope they do as well as the Monday-Wednesday group.

A few training partners were off from work yesterday and they asked me to pick a route and lead a 35 mile bike ride. Six of us had a fun ride in great weather. I set a modest pace (16.2mph) that was still enough work, since I was carrying fatigue from Saturday's long ride.

Today's session was a lap swim of 1600 uninspired yards in the pool, lol. Planning to get in a longer open water swim on Thursday. Need to get comfortable with the 1.2 mile open water swim that kicks of the race.

Less than 3 weeks until the next race on my calendar, the Ironman Musselman 70.3 triathlon in Geneva, NY. The days have really flown by lately. My bike fitness is fine, swim fitness is tolerable, and run fitness is a question mark at this point.

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Another day similar to Monday, maybe plus a little:

Rowed 7500m in bow of the double, a little farther than usual because we looped back to ask what was going on with a rower in a single out with us.

I wasn't going to do the AARP circuit-in-the-park class again, but I had told another friend about it, she said she was going today, and I decided I'd feel like a weenie if I skipped it. The woman who rowed the double with me decided to go, too. Similar to before, various exercise machines and bands and bodyweight exercises, 50 seconds on, 50 seconds active rest (brisk walk), rotate through a sequence of exercise stations for about 45 minutes inclusive of a short warm-up and cool-down.

Tonight, helped with learn to row class again, but went out in a double with one of the learners. Mostly she rowed while I set up the boat (stabilized) and coached her, but I rowed some and demoed some stuff. Carried quite a few boats, too - most of the class was out in singles which is madness (it's like atoms in brownian motion on the river, barely repelling one another before colliding, because they can't steer very well yet). That means lots of boats to carry down to the river and back up, and we're doing each single as a 2-person carry. (The wider recreational singles they're using weight probably 40-some pounds, not that heavy but very awkward to solo carry at 18-26 feet long.)

I did my "Weekly Walk" up to the peak yesterday. I brought a friend. About seven miles. Only about 1600 feet of elevation gain.

I decided to do this hike each week to watch the progression of wildflowers. This week was slow. All the fawn lilies are bloomed out. The iris and tiger lilies are still blooming way down low. Vanilla leaf blossoms are moving upslope. We have some warmer weather coming, so next week might be really nice.

There's a few different trails up there, so I can piece together a hike between six and 14 miles. We went up the East Ridge Trail then took the Summit Loop to the top. It was one of those days we could see the ocean to the west and the Cascades to the east. Bonus. And it wasn't too windy either. My friend didn't care how we went back, so we started down the North Ridge Trail and then used the Tie Trail to get back to the East Ridge Trail. My friend realized she had never been on the Tie Trail, and she really enjoyed it, so... bonus.

Pull day.

Bent over rows 3x8
Pullups 2x5, 1xfailure (I got 7, which I'm not mad about at 5'10" 260 lbs)
Ez curl bar pullovers 3x10
Standing curl bar curls 3x10

and then I had to get my *kitten* back to work.