What Was Your Work Out Today?

@DiscusTank5 , gotta say, boats are way more fun than machines (also technically more complicated). For reasons I completely don't understand, I always look miserable in photos of me rowing, and that photo is no exception. I don't get it, because I don't see how I could enjoy it more. 🤷‍♀️

For me, the machine is just a way to work on some aspects of technique, and stay in somewhat adequate shape over Winter, so I don't have to start conditioning over from scratch in the Spring. I don't think it's worse than other machines in that respect, though! 😉

Treadmill - 75 min, 15% incline, 3.0 mph

So at what % does the treadmill max out on incline??? I've got a feeling we (and by that I mean "you") are about to find out!

Good question, I don't know the answer. When I was military the base gym had two brands of treadmills, one capped at 15%, the other at 25%.

Don't intend to go much beyond 15%, but then six months ago I never intended to go much beyond 10%, so who knows what six months from now will bring?

Think I forgot to post yesterday workout. Well, yesterday was a 6 mile run before the rain.

Todays workout is a 4 mile run on the treadmill. Stretching and foam rolling.

Treadmill - 75 min, 15% incline, 3.0 mph

Out of curiosity, I opted mid-workout to see what the max incline the treadmill could reach. Turns out it's 15%, already there. Only way I can make things more intense going forward will be to either increase time (fat chance, should actually reduce the time) or go faster.

True for a vest or backpack, hadn't considered those. I won't do ankle/wrist weights, those put too much strain on joints.

4 mile bike ride outside at first light --actually kinda foggy -- and some guy in a truck was driving, angrily, on my side of the road and swerved back to his side just in time -- geez. (20 min)

Later, 17 min (3.5 miles) exercise bike and 20 min strength and conditioning: two sets dead hangs, biceps curls, lat raises, 20# medicine ball throws with pylometric jumps, skullcrushers with a 25# weight, one 60 sec high plank at the end, 30 sec of tree pose for each leg. Lunges throughout.

Also a half hour plus of walking outside.

I have been busy. I went scuba diving in Northern Spain last weekend; it was lovely. We flew to Bilbao and did quite a lot of walking around there and San Sebastian between dives.

I went climbing on Monday. I was terrible; maybe it was due to sleep. (I woke up at 3.30 a.m. to get the flight home.)

I lifted on Tuesday.

I climbed on Wednesday. I aimed for a short session, but stayed for over 3 hours as it was so fun. I got many v4s and a couple of v5s, which were probably feather bagged. (Like sand bagged but in reverse.,)

@nossmf I use a weighted vest on the treadmill. It really Ups the workout. See if you can borrow one before you put out the money to buy one.

Reasonable suggestion, and one I'll think about down the road if/when I'm ready to try to increase intensity yet again. I just recently upgraded to the 15 degrees angle, and based upon how soaked with sweat my gym clothes are after, I'll stick with what I'm doing for a bit before going another step harder (pun intended).

That's also my personal view on weighted vests! :)

5 mile run yesterday, 6 miles tonight. Also gave my debit card a workout replacing some worn out gear yesterday. My poor husband was sadly mistaken when he assumed outwardly low maintenance meant inexpensive 🤣

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 minutes

Last of our Saturday AM coached rows for this season. Because the coach is thinking race prep for next weekend's head race, he had us do a "dress rehearsal", full course (around 3500m course) after our warmup, at something close to race pace. (No, I'm not planning to compete, but I don't mind a good workout. 😉)

I was in stroke seat of the quad. Around 5 seconds into the piece, I hit HR zone 4, and stayed there or above for about 16:30 (mm:ss) continuously. A small bit, around 1:27 of it, was zone 5. Most of that was above 220 minus age bpm, peak at 16bpm above. I'm happy with that, speaking as a 69 y/o recreational athlete.

I feel OK since . . . surprisingly so, because I only slept maybe 3 hours-ish last night (insomnia). Maybe that a"feel OK" part is from the post-row lattes, though. 😆

Full row, with warm up and cool down, was a bit over 8.6k.

20 mile peak training run today. Last high mileage run for this cycle and hitting taper time for the next 3 weeks.