What Was Your Work Out Today?

Treadmill - 1 hr, 12% incline, 3.0 mph (plus two-mile walk car to work to car)

Swimming and more swimming!

SAME.

30 min lap swimming: 1/3 crawl /freestyle, 2/3 breast, back, and side strokes.

Probably treading water at the community pool later.

Day 3/5 - Upper body

Assisted Dips (deep strech pause)

-3sets 10x165lbs

Overhead Triceps Extension

-3sets 13x110lbs

Underhand Seated Cable Row (full rage)

-3sets 10x210lbs

Lateral Cable Raise, Behind ss Infont

-3sets 13x30lbs (behind) ss 10x30lbs (infront)

Ab Machine

-3sets 12x250lbs

Warm up / cool down: walk 3km to gmy then 3km home.

Workout: 1hr + walk...

Full body:

Dumbbell incline bench press: 3x10

Bulgarian split squat: 3x20

Dumbbell straight leg deadlift: 3x12

Dumbbell row: 2x16

Dumbbell squat to overhead press: 3x7

Crunch: 2x30

Side plank: 2x30 seconds

Exercise this morning:

a 15 min bike ride to the gym, a 20 min run on the treadmill at 5.2 mph pace, an 11 min bike ride from the gym to my fav coffee shop, tea and a book for an hour, then a 15 min bike ride home. Ah, Saturday.

Various stupid things happening lately in my world, so didn't get in a workout on Thursday, though I did go work at learn-to-row in the evening. Mostly I just carried a clipboard around checking off some of the students completing tasks on their end-of-class skills test.

Friday morning, I rowed bow in the double with someone who joined the club after last year's class, and who's rowing well now. It was a moderate steady state row, because I was groggy: I have sleep apnea (yup, even though thin and healthy), my CPAP - machine that helps me breathe right at night - broke, so I'll be having even worse than usual sleep until I get a new machine in - at best - a couple of weeks. Ugh. Anyway, about 6.7k, mostly zone 2.

Today, Saturday, was a coached row. I rowed bow in the quad, mostly with other rowers from last year's class. We did pause drills, cut-the-cake drills, wide grip drills, some zero to 60% and zero to 100% drive drills, one- and two-minute pieces, then a power 10. This was about 7.5k, around 7' of zone 3 during the pieces/power 10, but most of the time split between zone 1 and 2, because drills are mostly gentle.

After the coached row, the learn-to-row "graduation" and BBQ/potluck kicked off, so I did some boat-carrying, dockmastering, and miscellaneous needful things to support class members who were rowing. I also ate all the things, because I can't resist a potluck.😋 🤷

Today is a rest day, but I'll be taking my son to the pool later, so approx. 45 min treading water.

Also 10 min walk, maybe two, with my senior dog. She's really slowed down now that summer is here.

Today is a rest day. Worked a lot yesterday (manual labor) so I'm going to try and actually rest up today. But I have to work at the JOB today. So hopefully its a chill day.

Coached row this morning, 3 seat of the quad, 9.2k so around 35% farther than typical. Bunch of drills, and a bit of power work. Mostly zone 1/2 easy work, but 5% of the time got up into zone 4, and 15% zone 3.

ManOhMan, was it humid! When I get out of the boat, I land on one knee briefly. Today, I left a sweat knee-print on the dock.

Tonight, I was officially supervising open rowing, but really mostly helping work with make-up sessions for some weather-cancelled learn-to-row classes. Other than taking one of the singles out for a few minutes to see if the new person rowing it was struggling because of a problem with the boat (nope), I mostly just helped rowers land on the dock, and marched around with a clipboard checking off skills-test items they completed. 😆

Still need to do my physical therapy hamstring/glute exercises before bed.

Cardio: Helix for a 3 min. warm-up; 25 min treadmill run, avg pace 5.5 mph. (Two minutes at 6.2 and 45 sec. at 7 mph.) Also 7 min walking 3.0 at 5-6% incline; 5 min walking 3.5 at 1% incline.

10 min. conditioning (one set of 15 air squats: one set throwing a 20 lb medicine ball and jumping; 2 sets walking lunges; various leg stretches).

Funny that anything less than an hour in the gym feels like a short session now.

Biked to the gym, did 27 min conditioning (triceps focused but also 2 sets battle ropes, incline bench sit-ups, bridges, walking lunges, planks), biked to a coffee shop for tea and reading, biked home. Total of 44 minutes biking, 7.6 miles. I couldn't go as fast after strength training.

Tuesday, just a physical therapy appointment with a bunch of glute/hamstring exercises. (It seems I am too quad dominant - not a big surprise - and it's stressing my knees.) I went to open rowing, carried a couple of boats, but mostly am still just carrying around the skills-test clipboard. 😆

Wednesday, today:

Home PT exercises, same as before with one new, single leg raises when in glute bridge position with feet/calves on an exercise ball, arms on chest. There is some core challenge with this one. 😉😆

Rowed bow in the quad, very moderate, partly because 2 seat kind of tweaked her back - which had only recently recovered from something more persistent - so we kept it light and worked on some technical stuff. Today's stroke rower was a good model for some things others in the boat could improve. Around 7k, nothing over zone 2 for me.

After tomorrow, I need to take at least two weeks off from vigorous exercise and stay out of water - boo, hiss - because of a minor outpatient surgery that will put a couple layers of staples and stitches in my scalp. (Just in case you were thinking cosmetic surgery: Yeah, no - I'm not that woman. Removing what a biopsy suggests is a benign eccrine tumor, pending pathology analysis of the full thing.)

Today workout was a 4 mile run on the treadmill.

My logging is lax.

We threw a rope over a tree in Clapham Common yesterday to practice Single Rope Technique for caving.

Today, I went climbing. It was good. The one I was most pleased with was a v4 in the cave (you start off upside down; the most difficult move is hauling yourself up to the vertical bit of wall.)