What Was Your Work Out Today?

Rowing machine, 8,396 pseudo-meters, usual recent format, 77% Z3 and remainder below as per plan, 2:33.2 average pace at 19 spm average on the 2k/1k pieces. . . but there was quite a bit of 15-16 spm in the later bit as HR ranged upward, even 13 spm for a short time. Bonus: I'm getting smoother power application at lower spm with this practice.

Mostly, I worked on right stroke sequence (separating legs-body-arms on the drive then prepping position correctly in the other direction the opposite way). Basics!

I watched a Dark Horse Rowing video today about how he teaches an absolute beginner . . . pretty much 30-some minutes on the details of that basic stroke sequence in elaborate detail. I was curious about how different his approach was from what I tell new rowers. (Answer: not very different at all). It was also a good prep for working on basic sequence today myself.

2500 yard swim.

Fifty laps (100 lengths) in a 25-yard pool.

Was supposed to be recovery from yesterday's weights, and it felt good. I usually swim with "zoomers" fins. I took them off for the last ten laps. Sometimes if I leave them on too long they wear out the top of my feet until I get used to them. I didn't want to risk it. Boy howdy it sure does seem like I'm swimming SO MUCH slower without fins. The data show a slow-down, but not all that much. Average pace was about 2 minutes 20 seconds per 100 yards the first 80 lengths and 2 minutes 40 seconds the last 20.

Tuesday
Workout: 6 mile crosstrainer, 1 mile walk
Weigh In: 109.0 lbs

I'm disgusted with my weight. 5lbs above my norm. That's 5lbs steady increase in 2 years.

Wednesday is another machine row day this week, the usual format, total of 8,321m including the row in/outs and cool down, sticking with moderate 2:32.1 pace and 17 spm average on the pieces. HR stayed do nicely, peaking just below the top of Z3. HR running low today for the pace, only 62% Z3. It's interesting how HR response varies from one day to the next, even at similar workload.

I'm 2.3 days ahead of where I need to be to hit the C2 Holiday Challenge goal, 10,632m yet to go by Christmas Eve.

Wednesday
Workout: 8 mile crosstrainer, 2 mile walk
Weigh In: 109.2 lbs

Thursday
Workout: 6 mile crosstrainer, 1 mile walk
Weigh In: 108.7 lbs

Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.

Friday
Workout: 6 mile crosstrainer
Weigh In: 107.7 lbs (progress)

Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.

Stationary bike again, stayed with the same 15k + 3' CD format for a total of 16,260m, a moderate 114W, 72% Z3 and remainder below.

Tomorrow is a rest day, don't know if I'll get a workout in Monday (Christmas), and it's possible I'll take a few days off as sometimes happens over the holidays.

Sooner or later, I'll be back with a slightly different activity mix. I feel yucky if I sit around for too long, not active.

Saturday
Workout: 5 mile walk
Weigh In: no weigh in

Sunday
Workout: 10 mile run
Weigh In: 108.6 lbs

Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.

Today, just a very enjoyable casual walk with a friend at a moderate pace, complimenting and petting other walkers' dogs along the way (so fun!). One golden retriever was so gung-ho for pets that he was straining at his harness to the point of hard breathing, even though we were moving toward him and petting to keep him in range of adequate oxygen.

We're having unseasonably warm weather, 50s F (low teens C) today, when sub-freezing and snow/ice would be more normal. Nice to be outdoors!

Tried Pilates on reformer

50 minutes of Pilates Reformer. I was supposed to do a swimming session just prior to that but my calf was a bit sore. Doing my 1 mile swim tomorrow morning! 😊

OK, I took my few days off, did some fun stuff (Christmas eve with extended family, college hockey tournament (spectator), outing with my rowing club to "Boys in The Boat" movie, etc.). Now it's time to shift gears in my Winter routine.

But I wasn't feeling creative tonight, so I just repeated the same stationary bike thing I've been doing lately, 15k + 3' CD, 108W average, Z2-3.

As a sort of trending average, my resting heart rate is down a little, my HR at any given intensity down a little, so I guess the LISS/MISS has been doing its job.

It would be good if I think through what pattern I want next, but it's more important that I start doing something.

I've been MIA for quite some time, so checking in. Good to see many regulars still at it.
Had fun catching up on lots of non fitness activities this fall (duck hunting, travel, visiting new grand daughter, etc). Of course, all this fun compounded my dwindling fitness problem.

I finally got a not so subtle push from my trainer during a session held just before Christmas. In front of the group, she looked at me and said "I really don't like this version of you. When are we going to change it?" I almost shrugged off her comment when she threw down the gauntlet: "Our 6 week gym challenge starts on New Years Day and I expect you to defend your title from last year."

She's just as competitive as I am, so she knew that would bother me. She is right, I'm way out of shape, so I ponied up the entry fee and I"m in.

I have been active recently, but poor at logging.
Here is some recent stuff:

29 December
I flew to Barcelona to visit my brother. Yellow Spider, a climbing gym, is sort of en route to Gatwick. So I stopped off for a 2.5 hour climb before the flight. It was good, I was in form

30 December
I visited the Sharma climbing gym in Gava. It is massive. I was in mixed form. I got to the final hold on a 6c a few times, it will hopefully go if I can make it back. That is around v5, so it would be a very good send.

31 December
Via Ferrata near Vic in Catalonia. This was really good fun, around 3.5 hours in total. We started at the bottom of a very tall hill and got to the top. The Nepalese bridge wobbled a lot and was terrifying. (This is three strands of wire, 69m long, in mud-air. You have one strand for your feet, one for your hands and a spare one to clip into.)

1 January
Day off. So 11 miles walk.