What Was Your Work Out Today?

Boxing/HIIT class this evening, don't get to make this class often so am glad when I did. Lots of squats alongside the boxing so a good full body workout.

Yesterday was upper body hypertrophy day in the weight room, today lower body hypertrophy day. Coming up is grocery shopping for a family of six, including two teenagers and two young adults, so pushing around the fully loaded cart should count as cardio (not to mention how much lighter my wallet will be after!).

No workout yesterday. Both the Wednesday and Thursday learn-to-row classes were cancelled (air quality really bad), so I didn't do that. No workout at all Thursday, in fact.

Today, we were back on the river in slightly improved air conditions (AQI around 150 instead of around 250), still sticking with moderate intensity. Warm, humid, sunny, hazy (from the smoke). I rowed stroke in the quad for the usual - just under 7k.

Later, casual walk with a friend, still hazy, sunny, humid and hotter (around 85F). Just under 3 miles. No idea why, but something about that much-paused ramble caused Garmin to drop my walking "fitness age" another couple of years, now 28. 🤣 The knees definitely feel 67, gotta say.

I dragged out my whitewater canoe and joined some friends for a paddle trip. About twelve miles in about four hours. We stopped for lunch and one other time. Still, after kneeling that long, the last two miles were brutal on my knees. Mostly Class 2 with a couple small Class 3 rapids thrown in for good measure.

Nice weather.

We had one swim when a kayaker went into a bad place. Oops. Oh. We had another swim from an inflatable kayak, but she climbed right back in, and someone rescued her paddle.

I'm glad I remember how to paddle a whitewater canoe. It's harder than a whitewater kayak, and it's tons o' fun.

Fun morning, if a bit warm/humid: We had a coached row, with the coach of the university's club team. He's a good coach.

I rowed bow in the quad (harder than usual with all the boats on the water, while doing drills). In the coached group were also a double and two singles. All of us tended to be rowing near one another loosely in "lanes" Also on the water were 3 singles with newer, less skilled rowers in 2 of them, and one of our club's learn-to-row coaches in the 3rd (usually not mixed in with us, except when passing). That, and a couple of recreational power boats meandering around (probably cross with us for taking up so much river width, TBH).

Row was longer than usual, a bit over 10k, a mix of varied pause drills and timed pieces with target ratings (ratings = stroke per minute). Very useful.

Today, 2 July, I did some basic cardio- Progression walking, over 2.5Km, under 30 mins - plus strength training: chest, shoulders, legs, abs & glutes. Tomorrow will take a break from strength training but will try to do another day of basic walking cardio...

I went diving this weekend. It was OK.

The second dive was the British Inventor, a wreck in about 20 metres. I drove the boat, and nailed the shot which was right on the wreck.

It was a nice dive at the start with loads of life. My buddy was a bit less experienced, and he wanted to blob up. It took him a while; I picked up two minute's deco while he did his thing. He decided to be 2 metres above me during this, for some reason. That made it really hard for me to see what was happening. He got into a bit of flap, and started to ascend really quickly.

When I reached the deco stop, I couldn't see him. He finned down and came into view, clearly very uncomfortable. I didn't understand the issue, so I tried to hand him my reg (I thought he may be out of air .) This wasn't the issue (it turned out he couldn't dump from his drysuit; but I have no idea what the signal for that is or how to solve it.) Whilst this was happening, we bobbed above the ceiling for my deco stop.

I spotted and quickly went back down. He vanished again. I normally like to do a 5 minute safety stop after deco, with a very slow ascent. But I was worried he wouldn't be at the surface, so I only did 1 minute.

He was at the surface, and fortunately fine. Fortunately, I was fine as well with no bendy symptoms.

After this fun, I tried charging my car which failed at 8 different chargers. My car seems to have a new fault.

I decided not to dive on Sunday, so I tried a slow AC charger. This worked, so I did a 10 mile walk whilst getting enough electricity to get home. ( I will have a parking ticket from this, as it was 90 minutes maximum at the car park in question.)

I then went climbing when I got home. It took a while to get going, but it turned into a decent session, with very many v3s and 3 v4s.