What Was Your Work Out Today?
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Did 24 minutes of Indoor rowing today and around 15 of the bike. Had the best intentions of doing more but my wife keeps ordering stuff for the new house and the delivery company's policy was to inspect this mirror before we sign and accept it. So there I was, all sweaty, with my headphones and towel, unpacking a mirror in our driveway. Yeah, it looks fine. Now can I go back to my workout??
Probably needed a shortened workout today as I'm going to do the 5K TT tomorrow. Dreading it. No idea how to pace. My PB is around a 19:30 but I'm likely not close to that now. I'm guessing around 20:45 or so right now. I'll likely pace conservatively and try for negative splits (speeding up and hopefully having something left in the tank at the end).
Ironically, I injured my back doing the 5K in January. It was a restricted row 5K (18 SPM) and I ended up with a 20:22 (strong for me for that stroke rate) but an injured back from bad form. So I really want to just watch my form.2 -
60 minute Krav Maga class tonight.0
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9/11/2019 - back to familiar surroundings for late-afternoon workout at park.
Weighted alternating pull-ups and chin-ups using 24kg KB - pull-ups on odd-numbered rounds and chin-ups on even-numbered rounds - every 3:00 - completed reps of 4-3-3-3-3-4 = 20 reps in 15:25.
Single set of bodyweight wide-grip behind-the-neck pull-ups completing 10 reps. I don't recommend these unless you have stellar shoulder flexibility. Made a YouTube video of my effort for the archives.
Had plans for a more substantial workout but I guess I'm still drained from a very long travel day yesterday. The 24kg KB felt unbelievably heavy. Will try double OHP with pair of 24kg KB tomorrow and see if they'll budge.1 -
9/12/2019 - at park during noon hour.
#1 - slow run 2.0 miles warm-up in 21:44 - compare to 21:41 on 7/11/2019.
#2 = run 3:00 x 2 at target 8:30 mph pace with slow run recovery of 1:00 between rounds - mph times were 8:16 and 8:12 - compare to 8:48 and 8:38 on 7/11/2019 - walk 2:00 before #3 below.
#3 = run 2:00 x 2 at target 8:00 mph pace with slow run recovery of 1:00 between rounds - mph times were 7:56 and 7:51 - compare to 8:18 and 8:26 on 7/11/2019 - walk 2:00 before #4 below.
#4 = run 1:00 x 2 at target 7:30 mph pace with slow run recovery of 1:00 between rounds - mph times were 7:05 and 8:33(??) - compare to 7:14 and 7:57 on 7/11/2019 - walk 3:00 before #5 below.
#5 = run 0:30 x 4 at target 7:00 mph pace with slow run recovery of 1:00 between rounds - mph times were 6:45 - 7:21 - 7:24 - 7:17 - compare to 7:02 - 7:22 - 7:35 and 7:10 on 7/11/2019 -
Other notes: 7/11/2019 slow run recovery time between rounds was 2:00 compared to 1:00 today.2 -
Tried the 5K TT today (I have till the end of the month to get one in). Felt really tired going into it. Got through 3K @ 2:03 pace and just didn't feel I had the rest in me. Instead of just quitting, did a 12 minute hard interval on the AirBike and then another even harder five minute or so interval on the bike, pushing over 90% of max HR. Didn't get the 5K done today but did a nice hard AT (anaerobic threshold) workout.
I was planning on lifting tonight at the gym, so I wanted to save something for that. I've been adding that in on Thursday evenings and it's been pleasant to go and lift and not think about cardio!0 -
Thursday...the new Monday
30min PT session, we did an AMRAP and I have to say I smashed it.
6 shoulder press
3 burpees
Hill sprint.
Last time i did this I managed 13 rounds, today I did 16!!! I was just totally in the zone and wanted to kick some butt.
5/3/1 cycle 4 week 3 squats, so happy to be squatting more than I'm benching again.
3x15@40kg deadlifts
3x15@40kg standing calf raises.
5miles on stationary bike.
45 min tabata
45 min barbell, I seem to be developing tendonitis in my elbow so scaled back everything upper body3 -
45 minutes on Zwift and lots of walking around playing Pokemon Go.1
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Weds 9/11, 6.8k rowing in the double in a natural and organic steambath. Thurs 9/12, yet another spin class.2
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15 min stretching, 1 hour pool swim2
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2nd workout of the day. Lifted at the very crowded LA Fitness near my home (around 20 minutes). We need more gyms in this section of Tucson. It was ridiculously crowded. Lifted for around 40 minutes. I do quicker supersetting. I really don't take much of a break. Burned 350 calories in 40 minutes and hit legs, chest, abs and shoulders all pretty well.1
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Friday.
60min PT, running and using benches along the river. My arm is still not 100% so we concentrated fully on the legs, I reckon just about every muscle got a grilling with the various split squats, knee repeaters, hill sprints, leg extensions and more. (Total of 1.5 miles run)
Then any that may have escaped the torture were hit in total body conditioning. As I cant do arm work I got to hold a plank for just about forever. Also managed to progress my leg raises from hands stacked at top of bum (head/shoulders lifted off floor, both legs) to hands by sides, even managed to lift my head and shoulders for a few.1 -
9/13
am
Yoga
5 Tibetan Rites (11 rounds each rite working towards 21)
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 3 (15)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat w/10lbs Medicine Ball- GTG
5 x 8 (40)
Conditioning
Jump Rope - 45s on 15s off x 15
Meditate
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Today, it will be a 45 minute spin class. Posting in advance for accountability
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12 September
Indoor rower, 4 sets of 1k with 3 minutes rest. Best time 1.59.
Then I got a short-ish hike in the afternoon.
13 September
16 mile hike with around 3,000 feet ascent in the Brecon Beacons.
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Lunch time Cardio = 30 min. Elliptical
After work: Back and Tri / All super sets w/ 1 min rest in between sets for a total of 28 sets (16 Sets for Back, 12 sets for Tri)
After Lifting 30 min, Stationary Bike1 -
@ drmwc -- that's really pretty. Great for you taking in the outdoors. I don't do that enough!
Today was my "normal" - 460 deadlifts @ around 80 lbs each, 16 reps per minute, consecutive for 27 minutes. Then, I rested 3 minutes and did it again. It's called indoor rowing.
And this is why I don't ever get embarrassed losing on my indoor rowing times to women in my club. The World Indoor Rowing games (the Urban Games, the Indoor Rowing version of the Cross Fit games) are going on and three of the top females in the world are all in my club. Olena B just put out nearly 900 Watts on a max Watt test. She's also a model. Olena is the current indoor WR holder -- sub 6:30 2K, which was once thought impossible for a female rower.
Pavel S is her boyfriend. He just put on a show with nearly 1300 Watts.
https://www.facebook.com/worldrowingindoor/?tn-str=k*F&hc_location=group_dialog4 -
90 minutes on TrainerRoad with Zwift on in another window and youtube on on the TV for amusement that didn't require the cable box to be on. Not so shockingly enough, having the cable box off meant zero drop outs from my power meter...for 90 minutes. The culprit has been confirmed.
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60 minute Krav Maga conditioning class. LOTS of pushups.2
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9/13/2019 - at the beach
#1 - late morning - double overhead press with pair of 24kg KB every 3:00 - 3 reps per round except 5 reps for 3rd round, then final single set with pair of 20kg KB for 9 reps failing on 10th rep attempt with walking between rounds.
#2 - Late afternoon - walk to beach, walk 2.1 miles along the beach and walk back - total 6.17 miles in 1:19:26. 98F degrees at 4:30 pm while walking on the beach, unusually hot.
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Surfed for an hour today with a buddy, always wonderful to get out in the ocean, have fun and get a good workout!3
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1 mile walk and calisthenics for warmup
Squats 5x5
Bench 5x3
DB row 5x5
66 burpees
66 med ball slams2 -
Around 7 miles on bike to and from bootcamp.
50min bootcamp, included far too many burpees, some running, a game of volleyball (I happen to be pants at volleyball) and some abs.
3.5mile walk checking out the route I'm planning to run home from my race tomorrow.2 -
Another hike today. This time it was just 6 hours. We got 5 peaks, including a good chunk of off-piste scrambling. The photo is my brother and me at the top of the tallest hill we encountered.
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30 mile bike ride. 2
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Oh man, those hike photos make me want to get out on one myself! The best form of exercise imho. And the feeling after!
I think I'll just be rounding out today with 20 or 30 minutes on the elliptical at my crappy apartment gym. Enjoying a sort of lazy Saturday and don't feel like braving the traffic to my real gym, but if I exercise today it's the first week I've done 5 days of workouts in ages! I've been stuck at 3-4 days of workouts a week for the last few years which was always a little less than I'd like, but I've recently had some life/career changes that have made it possible. It feels good to focus on myself for a bit!4 -
Iron mile!
1.2 mile w/ a 65lbs barbell across shoulders (400m uphill/400 downhill x 2)1 -
soniasharma2 wrote: »Iron mile!
1.2 mile w/ a 65lbs barbell across shoulders (400m uphill/400 downhill x 2)
Did you time it? Nice job training outside the box.
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Walked a mile and then did a bunch of ab work. I'm sort of proud of doing this as it feels like a dream.2
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13ish km in stroke seat in a (mostly) novice 4. That included a 5k simulated race on the race course of our home regatta. It was my first time in stroke in a sweep boat for a very long time and yeah....I am very good at keeping the rate steady but I've forgotten how to quickly get up to said rate. I also started out rushy my which, yeah - I need to and can work on that. And I need to work on my ratio and and and. Though there were some reallllly good strokes where my ratio was amazing. Like, "remember how that felt so you can remember how to do that" amazing.
For those of you who don't row on the water (most of you), the person in stroke seat is the person in the stern most seat of the shell (boat). They set the rate and rhythm and part of the job of everyone else is to follow the person in stroke [seat]. Ratio refers to the amount of time spent on the recovery (when you oar isn't in the water) vs the drive (when your oar is in the water). You want the recovery to be longer than the drive.
Oh also @AnnPT77 - apparently my rowing club used to have the person in bow in quads also make all of the calls. My friend, who is the former college rower who is under the age of 50, mentioned that no one could hear him during pieces because the sound of the oars was simply too loud.2 -
Rain out on Friday, rowed a quad (in bow) on Saturday for around the usual 7k-ish distance.13ish km in stroke seat in a (mostly) novice 4. That included a 5k simulated race on the race course of our home regatta. It was my first time in stroke in a sweep boat for a very long time and yeah....I am very good at keeping the rate steady but I've forgotten how to quickly get up to said rate. I also started out rushy my which, yeah - I need to and can work on that. And I need to work on my ratio and and and. Though there were some reallllly good strokes where my ratio was amazing. Like, "remember how that felt so you can remember how to do that" amazing.
Probably old news to you, but two things that help me with ratio in stroke (other than continuously counting, lips moving even, every single time I sit stroke
!): Thinking about letting the boat do the recovery (relax and let the boat glide under me), and (related concept) thinking in terms of the drive phase creating the stroke rating, i.e., more power on the drive means the boat is pried past the blade more quickly (shorter drive time), and the boat goes faster, so the faster boat makes the recovery automatically happen faster, thus those things fit more strokes into every minute. This isn't literally all true at race pace or up-rated pieces . . . but usually the adrenaline, at least in a real race, tends to take care of the necessary adjustment IME. 
Oh also @AnnPT77 - apparently my rowing club used to have the person in bow in quads also make all of the calls. My friend, who is the former college rower who is under the age of 50, mentioned that no one could hear him during pieces because the sound of the oars was simply too loud.
They can hear me. Trust me. Even when a freight train is running right there on the river bank to our left, plus it's windy, they can hear me. 2
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