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What Was Your Work Out Today?

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  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    @ Aokoye - now you have a recent benchmark. That's great. It will come down with practice. The main advantage of the erg (about the only one aside from conditioning) is getting used to the pain. I know many OTW rowers that simply detest the erg, rightfully so. Especially former college crew. I tried to recruit one DI Ivy League Rower to my Indoor club and his words were, "that erg is is the devil! Never!". He said all his rowing days will be relaxed on the water, never in a gym or boathouse again. But why do all colleges use the erg? It teaches discipline, stroke metrics and pain management. If you can do a 4 X 2K, a 2K TT is nothing. If you can manage an hour hard, 5K isn't that hard. I'd be cautious with too much erg time until your OTW season is over. You're putting in quite a lot of meters already. Just have fun for now with the Zwift.

    Today was pretty proud of myself. It was a Steady State day and I really needed a recovery row. The issue is, I'm terrible at keeping controlled enough (at least on the indoor rower) to keep my HR at 75% of Max or under. Ideally on recovery work, I like to keep between 65% and 70% of max. I did two 29 minute interval blocks with 1:30 rest and it worked out great. Low DF also to keep the HR in check. Tedious to say the least but my max ended up 75%.

    First interval 2:30 pace and second one 2:32 pace. Both @ 16 SPM, which is as slow as I've ever managed to go for an hour.

    fvazaeiokf37.png

    Thanks Mike! There are a ton of very good rowers in my club who more or less refuse to erg over the winter. They'll do other aerobic activities, but erging? Not so much. I suspect what I'll do between now and the end of rowing on the water on the weekdays is erg once a week. Steady state-ish, maybe some intervals if I'm feeling especially bored. I will say, erging is great for getting in podcast episodes that I want to listen to ;)

    Well done on the steady state today! I know that forcing yourself to do recovery rows can be hard. That's maybe one of the best things that no one talks about with regards to making workouts Zwift or doing them on TrainerRoad. You're more or less forced to do a recovery ride if that's what you've set up. TrainerRoad actually allows much less latitude in terms of how it controls your trainer where as Zwift is more gamified, giving you points and stars if you stay within X percentage of the target watts for a given interval.
  • jim_pipkinjim_pipkin Posts: 56Member, Premium Member Posts: 56Member, Premium Member
    Light day - started with 25min of body-weight floor exercise (pushups, pelvic lifts, hip abductors, planks) then stopped at gym for 10 min on rowing machine and 20min HIIT on the ellipse.
  • FatButtFunnyFatButtFunny Posts: 22Member Member Posts: 22Member Member
    I mowed my lawn!
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    60 minute Krav Maga class. My first time sparring. Intense!
  • ROBOTFOODROBOTFOOD Posts: 5,531Member Member Posts: 5,531Member Member
    9.6mi trail run to 11,000ft. 3,300ft of climbing.
    34t46qu5ikh6.jpeg
  • happysquatterhappysquatter Posts: 67Member Member Posts: 67Member Member
    5x5+ Bench PR + 5x5 Barbell Row + AthleanX ab circuit+ Facepulls

    90 minutes of Soccer...with a 4-2 win. Into the playoffs semi
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/23/2019 - rest day.
  • PiscesIntuitionPiscesIntuition Posts: 1,229Member Member Posts: 1,229Member Member
    Legs and Back, ab work, yoga and handstands!
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    1 mile walk warmup
    Squats 5x5
    OHP 5x5
    Deadlifts 1x5
  • firef1y72firef1y72 Posts: 1,451Member Member Posts: 1,451Member Member
    Saturday.

    Day 6 of my bootcamp week, no PT today but did my last class of the week.

    1mile run down to bootcamp to keep.my running streak going.

    1hr bootcamp, we did bootcamp on the beach today, the same one I've been occasionally having PT on (including wednesday). Much harder work than normal, and seriously felt it in my already tired legs.

    Took my boys to the leisure pool for "swimming" fun. This seemed to mostly involve me walking through the water making sure they didn't drown along with lifting them out of the water and on to the slide and then hoisting myself up on it. For 2 hours.
  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    18km rowing on the water. Today was our last row from our current dock/boat house. I'm still doing a lot of working on backing in the blade which is getting consistently better.
  • Safari_Gal_Safari_Gal_ Posts: 161Member, Premium Member Posts: 161Member, Premium Member
    45 min SoulCycle, 25 min arms and one lonely plank.
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/24/2019 - late morning into the noon hour at park.

    #1- alternating pull-ups and chin-ups x 3 with 20kg KB every 3:00 for 11 rounds completed in 28:45 - average HR = 75 bpm (42 percent) maximum HR = 96 bpm (53 percent) total 94 calories. All reps slow and controlled with good full range form.

    #2 - double OHP with pair of 24kg KB - every 3:00 2-2-3-3-3-3-3-3 then every 1:30 2-2-2-2 = 30 reps in 28:45 - average HR = 101 bpm (56 percent) maximum HR = 138 bpm (77 percent) total 176 calories. Off a little with these, felt heavy.

    #3 -1 mile timed run = 7:50 - average HR = 158 bpm (88 percent) maximum HR = 166 bpm (92 percent) total 106 calories. Goal is 7:30 by first day of fall. Wanted to do on an all-weather track, next time.

    edited August 24
  • AnnPT77AnnPT77 Posts: 12,162Member Member Posts: 12,162Member Member
    7.9k rowing bow in a quad (i.e., sculling boat, 2 oars per person, 4 rowers).

    I was in bow, which means (in our club) that I was responsible for keeping us from running into things/steering, and did a lot of shouting (because otherwise the person at the far end of the boat wouldn't be able to hear. Steering happens by rower(s) rowing harder on one side or the other - no rudder in this case. Bow is also the rower that can see everyone, so more responsible for pointing out . . . hmmm, improvement opportunities, let's call them. ;).

    Today, the rower in 2 seat (right in front of me) was an anthro prof emeritus who was a huge help to me and some of my friends when we started rowing around 16 years ago, but who hasn't been able to row in a while because of major shoulder issues. He thinks he won't be able to solo carry his single any more, so I encouraged him to come out when my group rows, and we'll help him with the carry. (Non-rowers: Single shell is light, usually just over 31 pounds for a racer, but quite awkward: Typically around 26 feet long, and skinny.) This was his first time back on the water in several years, so the quad was to give him a little more stable situation for a first row. He's been doing bike rides, but we still took more breaks than usual to help him ease back into it. It was good to have him back! :)
  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    AnnPT77 wrote: »
    7.9k rowing bow in a quad (i.e., sculling boat, 2 oars per person, 4 rowers).

    I was in bow, which means (in our club) that I was responsible for keeping us from running into things/steering, and did a lot of shouting (because otherwise the person at the far end of the boat wouldn't be able to hear. Steering happens by rower(s) rowing harder on one side or the other - no rudder in this case. Bow is also the rower that can see everyone, so more responsible for pointing out . . . hmmm, improvement opportunities, let's call them. ;).

    Today, the rower in 2 seat (right in front of me) was an anthro prof emeritus who was a huge help to me and some of my friends when we started rowing around 16 years ago, but who hasn't been able to row in a while because of major shoulder issues. He thinks he won't be able to solo carry his single any more, so I encouraged him to come out when my group rows, and we'll help him with the carry. (Non-rowers: Single shell is light, usually just over 31 pounds for a racer, but quite awkward: Typically around 26 feet long, and skinny.) This was his first time back on the water in several years, so the quad was to give him a little more stable situation for a first row. He's been doing bike rides, but we still took more breaks than usual to help him ease back into it. It was good to have him back! :)
    I am so bad at carrying singles...so bad. Well no ok, I'm terrible at getting them to a point where I can actually walk with them, once I'm at that point then I'm fine, getting it on my shoulder? Hah. One day I'll be able to do it without someone walking me through it.
  • NoHookUpZoneNoHookUpZone Posts: 1,571Member, Premium Member Posts: 1,571Member, Premium Member
    Leg lifts, arm reps, cycling in a hot room with no air, in a hot vest, dripping sweat.. pushed hard!!
  • ROBOTFOODROBOTFOOD Posts: 5,531Member Member Posts: 5,531Member Member
    6.3mi progressive run. 52:27. Started at 9:00, ended at 6:59/mi
  • fitpal4242fitpal4242 Posts: 62Member Member Posts: 62Member Member
    Today, I am lying on my couch like a lazy lump.

    But, M-F I do a variety of 45-minute HIIT classes at my gym. I usually do a 1-mile treadmill run on my own before the classes unless I am running late.
  • aokoyeaokoye Posts: 2,984Member Member Posts: 2,984Member Member
    Rest day which will probably involve some walking because it's nice outside and I would really to get brunch.

    Also, look what I found from my private lesson on Wednesday:


    That may have been taken shortly after my coach said, "you're rowing under a [enter expletive here] rainbow...in the sunrise. It's so beautiful this morning"
  • firef1y72firef1y72 Posts: 1,451Member Member Posts: 1,451Member Member
    Sunday.
    Last day of my bootcamp week, no PT or classes just a couple solo workouts.

    Tried to do a slam ball workout this morning, but it was just too hot.

    Made up for it this evening with a workout in a nice air conditioned gym.

    Started with a warm up.
    10 min progressive on the treadmill.
    10 min easy on the rower
    10 min progressive in treadmill (to get ready for the main event)

    Cardio blast
    1000m run/250m row
    800m run/500m row
    500m run/750m row
    300m run/1000m row
    (First interval at 9.7kph and then upping each interval so last was at 10kph, which is pretty quick for me)

    Cool down
    Final km run on treadmill, reducing speed from 10kph down to 9kph, then couple min walk. Nice long stretch.
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