What Was Your Work Out Today?

Cardio (Warmup): Jogging, 10 min

Strength: Pull Day

BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s

My breast cancer survivor rowing team has started up again, with the start of the academic year (because we're sponsored by a university women's rowing team). This is a group with varied rowing experience and a range of fitness levels. Many of the participants haven't rowed since Spring.

We rowed the barge for around 3k, doing pause drills and some one- and two-stroke drills plus some continuous rowing. I sat starboard side stroke seat - since this craft has two rowers abreast there's both a starboard and a port stroke. Mostly zone 1-2, just a couple minutes of zone 3.

Treadmill - 1 hr, 13% incline, 3.0 mph

Yesterday: a 2 mile treadmill run in 22 minutes, pretty much my usual time. BUT my Coros watch says my heart rate got up to 220 at one point,so 40 points over my previous high?!? (Avg HR for that run was 162 bpm.) I don't know if the 220 reading is accurate—or possible—but I was stressed from going back to work at my uni this week and also not taking a rest day because my pool is closed all week (so I swam, hard, on Sunday instead of resting).

I've been paying for it the last few days, not feeling that great. I should have just skipped the swim or settled for treading water and short mini-lengths at the community pool.

Today: a 5 mile (25 min) outdoor bike ride at 6:40 am; later on, 3+ miles (15 min) on the exercise bike, 4 min. on the Helix Trainer, various stretches. 28 min. of walking (across campus; also walking my dog early on). My ankle is still sore from where a loose dog ran up and bit me during my long ride on Saturday.

Tomorrow and Friday: back-to-back rest days.

Cardio - Treadmill jog - 1hr (567 calories)

When I did the 10-minute jogs before lifting on Mon/Tues, they felt positively energizing, so for today's cardio I said why not, let's make it a running day rather than my usual incline walk. Told myself I could stop the run at any point and revert to my incline walk if needed. I did start to feel tightness in my hips at one point, but I was already up to 2.5 miles, so made myself a deal to reach 3.1 miles (5km) and switch, but by the time I got there my hip had relaxed again so I kept going. Made it the entire 4.5 miles in an hour, nothing to write home about, but I felt pretty good about it. Although I stretched thoroughly after, the long commute to work tightened my muscles up again, so I'm feeling rather stiff right now. Mildly miffed the calorie count was significantly lower than my incline walks, even though the sweat was even higher.

If it’s all about the calorie burn, yup, that's a demerit.

But the jog stresses different systems, can have different cardiovascular benefits. From a fitness perspective, maybe worthwhile to mix it up.

Climbing, 2.5 hours. A really fun session, I got quite a few v4s. Some were a proper effort; I was shaking like a leaf on the last send of the day. I had one hand in a tiny crimp, and one foot on a tiny chip, and somehow held on to a more comfortable position.

Today's workout is going to be Shoulders and ABs.

Dont have much time so its going to be 8 sets. 4 shoulder /4 ABs

Shoulder press

Lateral cable delt

Shrugs

Front cable delt

Hanging leg raises

Oblique crunch

Cable pull downs crunch

Lateral Cable axe swings

Upper Body

DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s

Today's workout is a 6 mile run. Stretching and foam rolling.

Cardio Warmup: Jogging (10 min)

Strength: Lower Body Day

Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x15
Stretching 15 minutes

Unlike last week when I did the Stairmaster before leg day, today I did the same jogging warmup. It didn't have nearly the same level of fatigue, so it did not impact my leg day workout (in fact, I set a new PR on the rack pull).

I went climbing. It was great fun; I got a lot of v4s. I actually videoed me on an eady but super fun climb (V2 dyno.)

https://youtube.com/shorts/SRy9P9VnuQI

Gonna nickname you Spiderman from now on!

Sprint Triathlon today: 400 m. swim, 13 mile bike, 5K run. It took me 1 hr, 41 min of activity time, or 1 hr, 47 min total time if we add in the two transitions between events.

Here are the high (and in some cases, low) lights of the race:

I got off to a rough start when I gasped in some water at the beginning of the swim, but the bike leg went better. I got passed by lots of amazing athletes and awesome bikes with carbon frames. I managed to pass a 72 year old woman (we had our ages marked on our calves), but it took some doing. Yes, triathlon is humbling!

My overall bike pace was 14 mph, an improvement from 11 mph at the start of summer.

And the 5K run was hot and humid and I finished it in 33 minutes, good enough for 5th place (of 17) in the women's 45-49 category.

Total calorie burn: 1300+ according to my Coros watch.

17 mile LSD run planned for today with some deep stretching later.