Like Vikings

Planned a brilliant workout for Ms. Hedda and I. Brilliant but hard.

Three rounds for time of:
row 1000 m,
30 (20*) Push ups,
30 (20*) Sit ups.

*Hedda reps with push ups from the knees.

Our times were 24:00 for Ms. Hedda (with rows of 4:35, 4:45, 4:44) and 25:40 pour moi with rows of 3:50, 4:01 and 4:17. I don't how the other 12-ish minutes were spent.

Wow. That was a lot of rowing.

ouch

My achilles tendinitis is in full flare. it warms up enough by the time i get to the bus that i can walk like a normal person.

Wednesday - abbreviated practice as there were no lights.

Thursday noon - BT sprints in the park. Long active warm-up as touched on by overunder. Then sprints up the hill (10yds?). Then we worked on some bail drills. This was an "easy" day because there was a lot of pain spread around on Tuesday (I was not there).

Thursday eve - opportunity out of the blue to play men's league. iron man, 5x5. Today at lunch I was supposed to run with funkywalker. This is now a recovery day.

Read an interesting article about your bum. Barbell hip thrusts are the future?

And tabatas.

Glum Sprints

Solo at the park at lunch. I received the BT sprints from the day before and went to town, with some innovation around a time limitation (meeting).

1.5 k run to park, active stretching, 10 yard runs there and back (kicks, high knees, hi hops, side shuffles, crossovers, backwards.

4 x 3 hard steps then jog it out, 4 x 3 hard steps, jog, 3 hard steps, 4 x 3 hard steps, plant, 3 hard steps.

2 x 60 yards sprints.

lunges (10 x front, 45 deg., 90 and backward each leg). 2 x 10 second groin squeezes.

4 x 3 hard steps, 60 at 60%, three hard steps.

15 yard 12's (sprint there, backward, there again x 12). same but with side shuffles.

3 x 5 hill runs (about a 20 degree angle, 15 yards or so).

2 x 5 burpees, sprint 25, 5 burpees, sprint 25.

1.5 k run back.

In other health related news, I am getting up the gumption to go see a doctor about meniscus tearing, which I am fairly certain I have and would consider surgery for. My knee is not allowing me to be me.

Another awkward run

Another 5K with the stroller (and baby). Still awkward as hell. I only do it because nothing else seemed manageable; Tim was un-put-downable.

Baby was still asleep when I finished, so I did 60 walking lunges. With two games of frisbee, I've achieved my goal of 4x workouts for the week. That's 2 for 2 so far.

While I was stretching, Tim woke up and barfed copiously all over himself. Not a spit-up, but a full-fledged vomitus maximus of everything he'd eaten all day. His first true puke. Awesome. Guess those hills were too much for him.

(Actually, the poor little fella continued to be barfy the rest of the evening -- even retching when his belly was empty. He acquired that greenish pallor of nausea. We're hoping he's able to sleep it off...)

limited time only

i had an hour before my university friends showed up for some tasty beverages and so forth.

tabata time.

15 lbs dumb bell thrusters. 79 reps. lowest was 9. max hr 165.
<rest for 5 minutes>

Turkish Get Ups with 10lbs. max hr 169. averaged 3 to 4 reps per 20s. I did not focus on keeping the arm straight on the way down. do that before upping the weight.
<rest for 5 minutes>

burps. (which are burpees without the jump (which i would do if i had 10 foot ceilings -- and they would all be for joy; not that i don't love my ceilings, i'm just saying)). 39, lowest reps was 4. max hr 175.
<rest for 5 minutes>

sand-bag shoulders. i actually can't remember how heavy the sandbag is. 60lbs, i think. 23 reps in 4 minutes. no time for the 10s break (even though i took 10s breaks a few times). max hr 173.

Mom, I love fitness!

Grumpy, grumpy baby today resulted in the need to integrate him into the workout. It wasn't the most killer workout, but it was better than nothing. And as creative as I could get after six hours of kid-management.

5 rounds:

25 squats with Tim (18 lbs)
20 push-ups, face-to-Tim's-belly (from the knees, for safety)
20 sit-ups on the ball

Finished with 10 Tim-raises (like a shoulder press, only with a narrower grip, hands under his armpits...) It was actually pretty hard after all those push-ups.

From the childcare perspective, this workout was highly successful -- Tim loved the squats and laughed uproariously as he grabbed my hair during the push-ups. (The sit-ups were more of a spectator sport and he freaked out before the last set, so I held him on my belly as best I could -- off the ball -- and reduced the reps to 10.)

I should also mention that I walked about forty-eight* kilometers with him in the stroller today, to keep him calm.


* Slight exaggeration.

5 hours of Frisbee

Just what the title says. A game and a 3 hour practice.

Sore.

Sore.

Sore.

Flexibility

Not the physical sort. I gave up on that long ago.

No, today's workout began with a walk to the grocery store. Partway there, Tim fell asleep and I realized it was going to be the final nap of the day. So I turned around, hurried home, changed my clothes and whipped off this while he slept:

4 rounds:
400 m (1:47, 1:43, 1:41, 1:39)
Max rep presses, 55 lb (7, 6, 5, 5)

Tim was still asleep and there was a few minutes before the kids came home from school, so I did 15 squats with the 55 lb barbell... I made it to the grocery store a little while later.

I figure if I can maintain this sort of flexibility (ie: grab a workout when the stars align), I will be able to fit my 4x/week.

Week's tally

Back to work and already swamped.

Managed one trip to the gym on Wednesday: BBQ press (155 lbs) and pull ups, 5 rounds max reps. 9/12, 6/9, 5/7, 5/6, 6/6. lso, I weighed in at 164 lbs.

Today: 5.3 k in 24:20. Slow going on a sore knee.

short recovery run

and i attempted to run with the pose (POSE?) method.

3.4 miles/41:44/143 bpm/4.92 mph

5K with a stroller

In a word: awkward. The choice is either to push with one hand or with both. In other words, run with one hand, or run with no hands. Ever tried that? Yuck. All those Yummy Mummies on the canal must be jogging real slow to make it work.

I mostly stuck with pushing with my right hand. (I'm apparently not ambidextrous in this regard.) Probably shouldn't run like this too often, or I'll end up with a permanent wonk in my stride.

On the upside, it's easy to carry a water bottle, the hills are extra-challenging (both up and down), and the baby sleeps really well.

So, @5K took about 33 minutes, including stops to adjust the blanket-sunshade.

spinning my wheels

spin class: 55 minutes and lots of sweat.

Frisbee practice last night. Probably the most intense practice we've had as a team but of course we still got yelled at. Fun times.

Rowus Minimus

Yesterday after dun dun dunhhhh, work!

1000m; 3:47

press, 95lbs 4x4x3.

Rowus interruptus

First day attempting to work out solo while managing Tim. I got through this:

2 rounds:
Row 1000 m (4:40, 4:33)
5 push-ups

I'd intended to do three rounds, but Tim woke up halfway through the first set of rowing. He was inconsolable by about 750m of the second round. Talk about incentive to row harder!

I limited my push-up reps to 5 in an attempt to perform them with good form -- nice and low, etc. They were hard.

half-assed recumbent biking

doing a little easy cardio work ...

recumbent biking: 7.5 miles (I assume they are miles, there are no markings)/30 minutes

I don't know if this is good or anything. I did sweat a lot. Most was done at a resistance of 3||4. A couple of minutes at 6.

Half-assed Cindy

Thwarted by an uncooperative infant, only half of us was able to complete the Cindy we had planned, and my heart was hardly in it. Nonetheless:

8 rounds (in just under 20 min)

10 sit-ups
5 jumping chin-ups
15 BW squats

Overunder managed 5 pull-ups and one squat before heading back out with the stroller. We were going to do some rowing, but headed in for spritzers instead.

slow miles

6 miles/1:09:37/139bpm (5.17mph)

This is much better than last week's. I think I was still pretty sick then.

Miles and centuries

Once again tag-teaming the baby (who is getting into the swing of the parental workouts), we both attacked the mile again, and tacked on a century each of walking lunges and push-ups.

Results of the mile:

Overunder - 6:24 (Awesome after more than a month of hamstring and knee problems. Reportedly the knee is feeling better.)
Hedda - 7:26 (Six seconds slower than the last time. Yikes. I mustn't have pushed it as hard as last time, because I didn't feel like I was going to completely die. Just sort of.)

Then the walking lunges and push-ups. The latter were completed in sets of 10, in under 10 minutes. (I did 28 full push-ups, and knees-down for the rest.)

2X5K

Ms. Hedda and I did the WOD, a 5K run.

I gimped a little on my ill-functioning knee. Time was 25:10. It wasn't too hard. Finished with 90 sit ups on the ball.

Ms. Hedda ran a very fair 28:00 considering the last 5k for time she did was over a year and a kid ago. Awesome.

Geezus the weather is nice here. Summer must be over.

bike

bike ride: 54:05/avg heart rate 113 bpm/17-ish km

i've heard that your heart rate biking is much lower than when running. (as in, if i was going 146 like yesterday's run, i would have been sprinting and running out of steam in short order).