What Was Your Work Out Today?

1 hr zumba class

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

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. 😅

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.

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.

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 2x10s

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.

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.

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 2x90s

Today's workout is a 4 mile run on the treadmill. Stretching and foam rolling

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 paddleboarding

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.

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!

Treadmill - 1 hr, 15% incline, 3.0 mph

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.