What Was Your Work Out Today?
Replies
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So yesterday I got in a run for 6 miles instead of the elliptical and stationary bike.
Today's workout is going to be chest and back.
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1 hr zumba class
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Cardio Warmup: Jogging (One mile)
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 minutes1 -
79 minutes of biking this morning, 15 miles total, broken up by an hour stop at my local coffee shop at mile 12.6.
Rest day tomorrow.
The weather looks great, so my plan for this next week is as follows:
M swim + shorter run
T bike+ strength
W run
Th bike + strength
F swim
S longer bike ride
S rest
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Whole lotta rowing, both morning and evening sessions, adding up to twice as much as I usually row in a day, plus.
Morning, 8.6k coached row. I was in stroke seat of a double, out with other boats that were all university club rowers. Some of the session was drills, but there was a 16' near-race-intensity piece with a rating (spm) bump at 4' intervals, 18-20-22-24. Ended up with 3' zone 5, 15' zone 4, remainder below. I'm fortunate to have a tested HRmax to work off from, even though it's a few years since it was tested. If I believed the standard 220 minus age estimate, I'd seriously undertrain. Around 15' of this row was above that, 11' of it continuous, and it was manageable, just tiring. Felt good.
Tonight, another full moon row, longer than usual, around 6k. This was very relaxed, nothing above zone 2. I was in starboard stroke seat. Then snack potluck 😋 and social time.
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Rest day for me today. Well, got a lot of work to do at the house finishing this shop build so not really rest but no gym work today. 😅
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hitting the gym: weight training today.
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18 mile run today with marathon repeats for 10 in the middle. Followed it up with a 2.5 mile (very slow) walk with the family and some deep stretching afterward.
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Rest day today . . . But I got in a 10 min bike ride in the morning (a quick errand to the grocery store)and a 90 minute walk this evening (while on a phone call with a friend).
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Well, today is going to be my scheduled rest day. Yesterday was work work. Up and down ladders, carrying lumber, cutting, drilling, running framing nailer.
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Going to try to squeeze in 7 this evening between work and kids activities.
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Cardio (Warmup): One mile jog
Strength: Push Day
Bench Press 5x5
Machine Fly 10x10 EMOM
Machine Decline Press 4x15
Smith Seated OHP 3x10, 12, 15 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10s2 -
Saturday
I aimed to go caving, but Joe was ill so I had a random weekend instead. I went climbing for 3 hours, it was fun. I was in firm.
Sunday
Babs, her sister and I went to the beach. They chilled on the beach while I ran around like a hyperactive squirrel on speed. My longest swim was about 40 minutes; it was cold but nowhere near hypothermic.
Monday
Climbing, 2 hours. I was good, gravity was low.3 -
18 min pool swim, moderate pace, then an immediate 23 min run outdoors, 5.7 mph pace. And then 10 minutes of walking and some stretches.
After one of these swim-run brick workouts, I reenter the gym to shower and wonder what the other patrons are thinking when they see me soaking wet and going inside.
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ran 3.5 miles today! Tomorrow hitting the gym for weight training.
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The usual, rowed just under 7k, 3 seat of the quad, chilly morning (40s F/around 7-8 C). Moderate pace, not far from even split between zones 1, 2, 3. Open rowing at night, but just boat-carrying and some boathouse chores, no rowing myself.
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Going to rest up today. I actually had a cardio day yesterday. So moved my rest day to today
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Cardio (Warmup): Jogging, 1 mile
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 2x90s2 -
5 mile bike ride this morning, 12.7 mph. 19 minutes on the stationary bike this afternoon, 14.5mph pace. Then 30 min strength and conditioning.
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Today's workout is a 4 mile run on the treadmill. Stretching and foam rolling
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Headed out with the dogs hiking today! Gorgeous weather!
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Sunday: Went for a gravel bike ride with the club
Monday: Went to the aquarium for my dive volunteer shift
Tuesday: Went to the coast to take seniors kayaking from a lake down a river to the sea
Today: Bicycling with a friend
Tomorrow: Res
Friday: Go take seniors paddleboarding3 -
Cardio: Running Day … Sprint Intervals 20m … 30m jog … 5 miles
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Tuesday, breast cancer survivors team rowing in the barge. I was port side stroke. Only around 2.8k because that sucker is slow. Pause and stroke progression drills, some continuous rowing both square blades and feathering (some of the newbies are struggling with feathering). Nothing above zone 2.
Wednesday, today, around 7k in bow of the quad. I lead the boat through some technical focus drills, leading up to the catch and going to its immediate aftermath. This is usually 10 strokes with a specific focus, then some regular rowing to consolidate, then focusing on details of another thing for 10, more consolidating, etc. Individual focuses are things like relaxed hands, squaring up early, dropping the blades instead of yanking them in, catching with movement from the shoulder instead of opening the body, feeling the water before the drive starts, blahblahblah. I try to order the focus pieces so it's a sequence of things in the order they occur in the stroke, so we can string them together and be better.
I got a few minutes of zone 3 in the process, but most of the row was zone 2 and below - moderate.
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Yoga focusing on upper body + 11k steps covering 8km
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25 min. treadmill run, close to 6 mph (10 min / mile pace); 10 min. treadmill walk at 4-5% incline; 5 min. Helix Trainer to warm up and cool down; 25 min outdoor walking in three stages. And stretching!
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10 mile run yesterday, with 3 on either side being speed intervals, 4 in the middle in zone 2 when a friend joined me for a bit.
7 mile zone 2 run tonight. On track to hit 50 miles this week, and 45 planned for next week before tapering.
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Treadmill - 1 hr, 15% incline, 3.0 mph
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I went climbing yesterday. I was average. It was good fun; 2 hour session.
I went for a swim today. I got to the gym earlier than normal, so I did 2 km. It's the furthest I've swam for a few years.
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A 5.26 mile bike ride at first light 25.5 min).
Someone was using the only good exercise bike at the gym when I arrived this afternoon, so I did 13 min on the Elliptical Trainer(setting at 10) then 26 minutes of strength and conditioning: lost count on lat raises, 45 sec battle ropes, 60 sec planks, 15 incline bench sit-ups, 10 tricep pulls from a mat, 20 sec in bridge position, 20# medicine ball throws with pylometric jumps (12 reps), lunges.
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