Out of curiosity, how far do you run/ride/swim each day?
Well... you asked...
It varies, but last week I cycled a total of about 250 miles, about 100 of that (over a couple of days) was at high intensity riding with some 50+ masters and Cat 2-3 road racers at LT and/or pushing at/above my FTP much of the way. I don't know how much you know about power/cycling, but my FTP is about 4.2 watts/kg, my 5 minute power is about 5.4 watts/kg, my 30 second power is about 9.2 watts/kg, my 5 second power is around 18.3 watts/kg... basically I can keep up with Cat 2 road racers and 50+ master types if I want to. I tend to do one slow zone 2 recovery ride a week (noodling), and when I'm not riding with the fast people the rest of the time, I'll mix it up by doing 40/20 intervals or fartlek (unstructured intervals, IE sprint to something in the distance, noodle to something else, sprint to the next thing, etc.), all sorts of things like that.
I think I burned more then 12,000 calories just cycling last week even at my skinny weight.
Some weeks I might "only" do 100-150 miles, but if so those miles are often very intense rides, and I do more of something else.
In the fall switch to cyclocross and some single track riding for fun and do less road riding. Cyclocross is like the fartlek I do on the road, your either doing nothing for a few seconds to recover or going all out (and often still going slow even though your going all out because mud/dirt/grass/jumping off your bike and hurdling things, etc.).
Swimming, it depends on if I am doing other things. Today I didn't cycle, so I swam 3k. I can swim 5k non-stop easily if I want to, but more then 3k starts to wear on my shoulders so I avoid it. If I am doing something else the same day, IE cycling or a track workout, I might swim anywhere from 1k to 2k. I usually swim 3 or 4 days a week. I cycle 5 or 6 days a week. I can't swim more then about 4 times a week without getting shoulder problems regardless of distance, my shoulders need rest days. I will take a break from swimming if my shoulder starts to feel wrong. I have started to swim IMs in blocks of 25/50/100 or 200, I don't stick with a single stroke right now. This has helped me not develop the shoulder issues. I might actually be able to swim more then 3 or 4 days a week now actually as long as I stick to IMs, but I don't feel the "need" to and I'd rather be safe. I don't have rotator cuff/joint problems as such, but basically the "hole in the bone" that the tendons in my shoulder go through is narrow, so I can develop tendon problems if I do to much repetition. There is a name for this condition that I don't remember, but whatever it is, I got it.
I also water jog, and water box usually for about 30 minutes every day I swim. Water jogging has replaced some of my running. Old people problems. LOL.
Most of my actual running these days is HIIT track intervals, IE I will do supersets of 8x 20sec flat out, 10sec walk or jog, and I'll do 8 or 12 sets of those supersets. I will usually do 2 track workouts a week, sometimes 3.
I don't do a lot of long runs right now, just a few a month. I can go out and run for pretty much forever at a moderate pace if I can keep hydrated and have access to food/calories and my old knees and ankles don't get pissed at me, but isn't as friendly to my joints as doing HIIT track workouts, so I avoid it. If I do go for a long training run, IE something like a 12 miler, it is always on dirt trails or grass, not pavement.
About once a week I will do the equivalent of an Olympic distance triathlon as a workout.
I could do a half ironman on a whim anytime I felt like it and complete it without any specific training for it. I won't win it, but I'd finish it and do ok in my age group.
I would have to train for a full ironman however, mostly to get used to pacing and food/caloric intake while doing it. And I'd probably walk half the run because I don't think my knees and ankles would want to do the full marathon, even without having cycled > 100 miles first. I pretty much top out my long runs at 12-13 miles these days to avoid injury. Cycling and swimming don't bother my joints anywhere near as much.
I don't lift much this time of year, sometimes only once a week, but I lift 4 or 5 times a week in the winter though. But I do some body weight core stuff still a few times a week even though I'm not lifting. I have to be careful lifting, as it can agitate my hand condition.
I cross country ski in the winter instead of run. I will ski 3x a week at least when the snow is good, I will ski either 5k, 10k, or 20k depending on conditions and how I feel. I ski both classic and skate. Cross country skiing doesn't bother my joints (unless I wreck), so I can go as long as I want. Cross country skiing can be the most intense thing I do, even more intense then cycling when I go all out. Sometimes I do some "paintball biathlon" on ski's.
I also put my bike on a trainer and ride on Zwift or the like in the winter. I put about 1500 miles on Zwift over 3 months last winter. Zwift makes it a lot more fun then just riding on a trainer without being able to interact with others.
I don't swim as much in the winter. I'd rather be skiing instead if the weather cooperates. Maybe I go once a week.
I also randomly go to the dojo and practice Akido in the winter.
I also walk the dogs anywhere from 2-4 miles a day depending on the weather, what else I've done that day, how much time I have, etc. Or if I'm taking a "rest" day I might take them for a 6-12 mile hike somewhere.
It doesn't sound like it but I listen to my body and taper down things if anything starts to feel wrong. The good thing about being involved in lots of types of activity is that you can always find something else to do that doesn't agitate whatever is agitated.
That said, I tend to get really sore and feel like crap if I do nothing. So I avoid doing nothing. IE even on a rest day I will walk long distances with the dogs.
My resting HR can go as low as 42 if I avoid over training. If it goes above 50, I'm overtrained and need to chill out a bit. If I'm not over trained, my HR will often drop below 45 easily, just sitting down in a chair for a bit.
The last time my Dr. put me on a stress test, they just got annoyed trying to get my HR where they wanted it and turned it off LOL.
Because of the exercise and being a vegetarian my cholesterol is so low that doctors who don't know me think I have cancer or something else that is hideous. My low HR doesn't help, it freaks them out and they want to hospitalize me. Then when I explain they think I'm crazy.
Like I said, I'm not a good example of how much beer you can drink and stay trim LOL. And you don't even want to know how much food I eat LOL.
I go to the gym 3 times a week and about 8 months of the year, I walk about 2 miles 4-5 mornings a week. My wife makes sure I eat well and the doc says I'm fine but could lose 10-15 lbs. I don't want to give up beer so I try to only drink 3 days a week. Usually Wednesday nights we'll eat a friends house, play some music and share both homebrew and craft brew in moderation. I also usually imbibe on Friday nights and Sunday's usually taking Saturday's off to allow my liver to breathe. Not sure how many beers I have in a week but I'd guess maybe 8.
