Sailing, etc.

We just got back from a week of sailing. It was fun. Total, we had 8 races, 3 qualifying races and 5 competition races. Each was about an hour plus time to and from the race and time in between. The first two were on a day with strong, gusty winds. The last two were on a very hot day, as if we were sailing in the wind from a hair dryer. That last day, we started another race in the morning but the wind died down and the race was abandoned. It still took over half an hour to return to the harbor.

The facilities at Carlyle Sailing Association were great. There was a lot of room for boat and plenty of dock space. The docks were in a protected harbor and they had a nice clubhouse, too. We stayed at a cottage in the state park just up the road. It was directly on the lake. All in all a good time.

While there, we walked the trails a couple times, then ran 4 miles on a trail before we left. I also got up early four times to do yoga outside by the lake. That was nice!

Today, I got a lift in:
foam rolling
BB back squat - 3x5x45#, 2x4x55#, 3x65#, 3x75#, 3x5x85#
Chinup - 1
BB OH Press - 5x45#, 3x5x52#
Deadlift - 4x135#, 5x155#

More intervals and sailing

This morning I did the intervals from New Rules. The intervals are 1 minute hard, 2 minutes recovery for four times. I got up around 8 min/mi for the hard sections, which is pretty fast for me. After the fourth hard section, I had to walk for two minutes before jogging again. Looking at the heart rate track, I think the HRM had problems at times. I know I got over 180bpm. When I finished the fourth hard run, I looked down and it read 160bpm! No way! I was basically sprinting. (It's all relative, right? Some people can run distances at that speed or faster!) I'll have to wear the strap tighter next time. After the first interval I realized that I had messed up the workout setup on the Garmin, so I walked a bit fiddling. Then I just said "heck with it" and continued. It worked fine timing the intervals using the lap button.

I've been having a hard time using the Garmin Fitness plugin for SportTracks to load workouts onto the Garmin. Luckily, right now, only the intervals are special for me, and the Garmin has a way to really easily enter intervals. I thought I had done this, but then I noticed it was on bicycling, so I switched to running. I guess that switch reset the workout. Oh well. I'm learning!

Heart rate and pace for the interval run

Later on in the morning, my husband and I took the kids out on the sailboat. It was a beautiful day for a sail. We knew it was going to get too windy, so we made sure we got off the lake before that happens. It's no fun to be out in high winds with the kids. Scary. So, I wore the Garmin for the sail. Toward the end, the GPS must have been a bit off because it has us ending on the shore, but we were definitely returning to the dock! It was interesting to see how fast we were going, something we don't normally get to know. We were out for about an hour and covered about 4.4 miles. The kids had a great time.

Sailing

Busy as a bee!

Just because I haven't logged in a few days doesn't mean I've been sitting on my duff!

After my workout on Saturday, we went to a friend's place to help pour concrete. Claus did the actual helping, using a wheelbarrow, which I was glad of. After that Stage 2B3 workout, I don't think I would have lasted long. I helped a tiny bit using the shovel.

Sunday, we went sailing and kicked around a soccer ball. Very fun, but exhausting. I did a lot of sprinting for the ball. I think you get more exercise when everybody isn't very great at aiming the ball!

Monday, I spent over 2.5 hours at the driving range for golf lessons. Tuesday, I was so sore from golf, I took it off. Then yesterday, I spent about 2 hours at the driving range for my last golf lesson. I can see how the woodchops could help my golf swing!

2A4 Weights:
Front squat/push press - 50# then 5@55#/5@50#
Step-up - 20# each hand then 25# each hand
Dumbbell 1-pt row - 30# each hand then 35# each hand, but my form suffered, didn't get the weights up quite as high
Static Lunge, rear foot elevated - 25# each hand then 30# each hand
Push up - I had to back off a bit to the #3 position on the Smith machine then a similar height on the power cage
Plank - 60 secs both, was counting the speck on the floor very intently for these today!!
Cable Horiz. Woodchop - 34.5# lifted (69# on the cable)

My heartrate got up to 172bpm and was often in the 160s. Wow.

Afterward, I stretched on the Precor stretch trainer. I probably don't get the best stretch from that, but it's mindless.