What Was Your Work Out Today?

Only a bit of jump rope yesterday, but a friend and I got out to our favorite lake for an open water swim this morning. There were a couple fishing boats, a few paddlers, plus the boy scout summer camp crew around, so we weren't alone. Water temp was slightly cooler, but still warm enough for me to go with only the SIM shorts. My training partner wore her sleeveless wetsuit.

We swam our typical counterclockwise triangle, stopping occasionally to watch the scouts, or to adjust course ahead of fisherman trolling for trout. The weird thing was that Garmin gave us significantly different distance measurements for the swim. My Fenix showed a 2553 yd swim (which seems way too long) while her Garmin 955 registered 1886 yds, even though she swam a slightly longer loop than I did.
Both devices were set to "open water swim". I assume that Garmin's tracking approach for swimming is the same across the Forerunner and Fenix platforms, so I have no idea why the big difference.

It won't matter at next week's triathlon, though. The sprint distance swim is only 500 yds.

Rack Pull 5x5
BB Hip Thrust 3x5
One-Leg Press 3x8
Seated Leg Curl 3x8
Seated Calf Extension 4x12
Cable Crunch 4x10

Rowing again of course, 3 seat (engine room) of the quad. Today, we had one of the new rowers in the boat with us again, so more of a very moderate steady state row with some minor addition of drills.

I expect we'll be adding more new people into our rowing social group over the next few weeks, so probably more of easy/moderate steady state with basic drills, when that happens; not so much of interval workouts or other more challenging pieces. We like helping to convert the beginners into long-term happy club members.

@mtaratoot: I'm accustomed to Purple Loosestrife (Lythrum salicaria) as a major invasive here, but Garden Loosestrife is new to me. (As you say, Lysimachia Vulgaris, so not a close relative despite the common name) . From what I can tell, it's not a major invasive here . . . yet, anyway. Ugh to invasives generally, and kudos to you for participating in mitigation.

Did my 30 minutes of strength physio today in which I managed to cramp as many exercises as possibly without making my pt angry for going too fast. Then ran/walked 6.5km (about 5km running). I'm slowly getting better with running again. Phew.

@AnnPT77

Purple Loosestrife and Yellow Garden Loosestrife aren't really related despite the common name. Yellow Garden Loosestrife is actually a primrose, not a loosestrife. Taxonomists keep learning new things....

Purple Loosestrife has been an invasive weed in Oregon for so long it's now on the "B" list. There is also now a biocontrol for it; some beetles that are host-specific and seem to be working. In areas that get regularly inundated, the biocontrol doesn't work as well; the poor beetles drown.

Yellow Loosestrife is a relatively recent arrival here, and it's still on the "A" list of weeds that we think we might actually be able to eradicate.

It's nice to see sites that used to be covered with Purple Loosestrife now only have scattered patches. I don't think we'll ever get rid of it, but it can be naturalized and somewhat controlled like Tansy Ragwort. There are no known biocontrols yeet for Yellow Loosestrife.

The other weed we're trying to eradicate on this particular grant is Floating Yellow Heart. We are having some success, and ideally after we knock it back we can just monitor every few years and assure it isn't coming back. You can't buy or sell it in the state anymore, but there's probably still some out there.

There's others like Ludwigia (called water primrose even though it's not a primrose) that we may never really get a handle on. I'd love there to be a biocontrol for that one. It grows like gangbusters. There's a native species too which makes it hard to identify.

It's tough work, but it's rewarding. It's a mixed feeling when you do or don't find the weed you are looking for. If you do find it, it's rewarding to see it sprayed with herbicide. If you don't find it, that's also rewarding, but it leaves you wondering if you just missed it.

Now we're wandering off topic again.

Today's workout included getting an 80 pound pig of a tandem canoe off the top of my car. I took it yesterday in case it was needed; it wasn't. I just locked it on the car at the take-out. I paddled the Advantage, and there's a good chance I'll put it up for sale. There's a boat swap tomorrow about an hour away from here....

Four of us went out for a two hour ride, in preparation for next weekend’s Cranberry Trifest in southeast Mass. Two guys, two girls on the ride.

Both women are podium threats in short course triathlon and they are in peak racing condition according to their Garmin measurements. They led us out of the starting gate at over 20mph for the first five miles before the long climbing section brought our speeds down to a more reasonable pace. This was an out and back route of 36 miles done in 2:04:00, or a 17.4 pace. It felt good to push a bit today as opposed to just doing a social ride.

Plan is to run and maybe swim tomorrow.

Slow paced recovery intervals today. 4 minute run, 1 min walk . Forty minutes total.

Nothing yesterday as I was on call and got called in to deal with something which took much longer than necessary but hey ho. Had to prioritise starting to paint my front door so workout took a back seat.

Today up early and out for my customary Sunday horse ride. 5k in little under an hour which is pretty much the pace we usually do (my horse is pretty slow in walk but he's a steady Eddie so I don't mind). Went through all paces at various points and tried to focus on my position. I also stretched and tried to warm up my hips beforehand for the first time in a long time, need to make this a habit again! I may not be an endurance or cross country rider but I need to remember to limber up. He is very very wide and my hips have never been the most flexible!

Have spent the afternoon doing more painting, will try and get some yin yoga in now that I'm finished.

Just easy Sunday 4 mile jog before it turned 1 million degrees. Finished in about 38 mins.. shared a lox bagel with the wife, cup of coffee.. and since it was brunch a mandatory 5 oz glass of pomegranate sangria.

Full body workout at the gym today. Was going to go spinning this evening too but my back is a bit iffy so I thought I wouldn't push it and went for an hour's walk instead.

Upper Hypertrophy

Incline Bench Press 4x12
Machine Fly 3x12
BB Row 4x10
Pulldown 3x10
Machine Lateral Raise 4x12
Machine Curl <superset> Machine Pushdown 3x10
Perloff Press 3x15sec

Well I've done a big fat nothing the past two days! Yesterday was planned rest day, and then I got this weird migraine with stomach pain that keeps plaguing me overnight so today has been a write off too - did have gym planned first thing and pilates this evening. Doctor thinks I may have some kind of bacterial infection in my stomach but waiting for test results. Hey ho, some things I can push through, some things I can't, this was definitely the latter but it's only a temporary derailment!

In the evening I did a 20 mins arms and abs dumbbell workout with fitbymik on YouTube. Then 15 mins cardio still with fitbymik. Now, this one barely counts as a workout but I started this 10 mins beginners session by The Jump Rope guys. They say do it as often as you need to in order to get comfortable, and I think I'll be doing it for a while- I am still way too heavy to hop on one leg and I still lack coordination to jump properly at proper speed.

"high intensity" day.

Warm up sets to the one "all out" set are implied.

1x failure bent over row
1x failure palm facing pullups
1x15 (close to failure) leg extensions IMMEDIATELY followed by high bar backsquats to failure.
1x failure good ole set of standing DB cheater curls (ok, first 8 were good anyway).

Then the leg sets hit me and I tried not to puke for 15-20 mins. The leg stuff lets me use less weight on backsquats to get the same or better stimulus on the muscle. Feels really weird to have all the other accessory muscles in a squat helping my quads. Also the "fail" point feels weird, as your back is good (other times I've nearly failed on a squat it's not really my legs that are pushed at failure).