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What Was Your Work Out Today?

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  • NoHookUpZoneNoHookUpZone Posts: 1,571Member, Premium Member Posts: 1,571Member, Premium Member
    Lifting, and cycling for 51mins.
    Might have to put in more time on the bike.
    Had a small flame broiler cheeseburger
  • bestrongbefit1bestrongbefit1 Posts: 68Member, Premium Member Posts: 68Member, Premium Member
    35 minutes cardio
    then 3 rounds for time of
    15 commander push ups
    50 jumping jacks
    15 alt back lunges
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    1 mile walk warmup
    Squats 5x5
    Bench press 5x5
    DB row 5x5
  • MomjoggerMomjogger Posts: 750Member Member Posts: 750Member Member
    Yesterday a 3.5 mile walk. Today kickboxing Tabata, tomorrow 530 AM spin!
  • firef1y72firef1y72 Posts: 1,440Member Member Posts: 1,440Member Member
    The craziness that is Tuesday.

    Sunrise run - too hot to sleep so went for a 20min run

    30min PT- stair workout, seriously hot

    45min zumba

    5/3/1 cycle 4 week 1 bench plus accessories. I've lowered the weight and increased reps for accessories, still working out the optimum weights.

    Quick cardio finisher of 5x10 box jumps and a mile at 30min/5k pace

    45 min insanity- outdoors

    50min boxercise- partnering instructor
  • vickiefitz81vickiefitz81 Posts: 6Member, Premium Member Posts: 6Member, Premium Member
    Yesterday I did a 15k walk.

    Today I went to a spin class for the first time.

    Tomorrow i shall just be sore.
  • HannahwalksfarHannahwalksfar Posts: 574Member Member Posts: 574Member Member
    8km brisk walk, 45min HIIT spin class, 1hr self-defence class (includes loads of cardio and karate). I wasn’t feeling it today at all so I’m dead right now.
  • drmwcdrmwc Posts: 174Member, Premium Member Posts: 174Member, Premium Member
    I had a weeks' holiday. I was fairly sedentary during it, although I did:
    • Play with kettlebells twice
    • Go bouldering twice
    • Go scuba diving on three different days

    Anyway, now I am back to my normal exercise regime. Yesterday I used the indoor rower, doing 3 sets of 10 minutes with 2 minutes rest between intervals. My average pace was 2.18; best was 2.15 on the last interval.
  • PiscesIntuitionPiscesIntuition Posts: 1,214Member Member Posts: 1,214Member Member
    Back and Biceps
  • AnnPT77AnnPT77 Posts: 12,120Member Member Posts: 12,120Member Member
    Just 6.7k rowing the double today, mainly because the wind was picking up, and starting to create annoying long rollers in spots and chop in others, plus gustiness that would grab our blades when we squared up. We would've been OK in the double, but were more concerned about safety for the single that was out with us.

    Coming in early was a good choice: Whitecaps started soon after (and this is a river, not a lake).

    We waited to remove our oars until the single was back at the dock, too, just in case: The point where you turn to cross the river and are - at least briefly - sitting in a boat that's 12" wide at the waterline, around 4" +/- freeboard above the water, with rollers and the wind both hitting the 26' long side of the boat . . . that can be interesting. ;)

    The rib injury was also a little interesting - could feel all the little belts and levers working in there! - but OK. The massage therapy professor I row with suggested alternating heat and cold, so I'm sitting here typing with a heating pad against my chest. ;)
  • lporter229lporter229 Posts: 4,835Member Member Posts: 4,835Member Member
    Yesterday I had a 65 minute run with 12 X 1.5 minute speed intervals on the schedule. It rained all day, my back was aching and I was finding it very hard to muster up the motivation to do this workout. So I told myself that I would set my Garmin up with the intervals, but only push the pace slightly on the intervals. It was a classic case of just getting myself out there, because after the first two intervals I was feeling fine and pushing the pace at about 90% of my typical effort. My HR didn't end up getting as high as it usually does, but I also didn't let it get as low on the recoveries. Ultimately, I feel like I got the intended effect of the workout and felt much better for doing it. I ended up with 8 miles total with 300 feet of elevation. I was also treated to a gorgeous sunset on the river, but it was stupid humid after the rain. I also took the dog for two 20 minute walks yesterday.

    This morning I took the dog for a 30 minute walk and had a 30 minute lifting session, mostly legs and core. After work I will do a 5-6 mile run at a relaxed and easy pace.
    edited August 28
  • lporter229lporter229 Posts: 4,835Member Member Posts: 4,835Member Member
    firef1y72 wrote: »
    The craziness that is Tuesday.

    Sunrise run - too hot to sleep so went for a 20min run

    30min PT- stair workout, seriously hot

    45min zumba

    5/3/1 cycle 4 week 1 bench plus accessories. I've lowered the weight and increased reps for accessories, still working out the optimum weights.

    Quick cardio finisher of 5x10 box jumps and a mile at 30min/5k pace

    45 min insanity- outdoors

    50min boxercise- partnering instructor

    Wow! Do you just workout all day long???
  • firef1y72firef1y72 Posts: 1,440Member Member Posts: 1,440Member Member
    Wednesday - Slightly more active than normal, but won't be able to hit the gym Friday so getting my lifting in when /i can

    Early morning speed work with trainer. 60min, started with beach sprints, then Fartlek then finished off with more beach sprints (2.65miles total)

    Quick warm up on rower.
    5/3/1 Cycle 4 week 1 Shoulder press, plus arm and shoulder accessories
    Cool down on rower and stretch


    6mile easy run

    50min PiYo - this feels so good after a long run

  • MikePfirrmanMikePfirrman Posts: 971Member Member Posts: 971Member Member
    Around 53 minutes on the Rower again today (bike still not fixed but parts are in). 27 minutes pretty easy @ 16 SPM, then 22 or hard fairly hard. Like the runner version of a Fartlek today. 2:27 or so pace first half then around a 2:16 pace or even quicker on the second half @ 20 SPM with some mixed in sprints. Feeling a bit stronger last week or so. Finally regaining some strength. To hold 2:16 w/ low DF at 20 SPM is improving. Now, really strong rowers can hold sub 2:00 pace if they are much younger and stronger than I am at that same SPM!
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/28/2019 - at park during noon hour.

    Ross Enamait Magic 50 as prescribed with 20kg KB - KB snatch R x 5 and L x 5 plus KB swing R x 5 and L x 5 plus burpees x 10 = 1 round - complete 5 rounds resting 1:00 or less between rounds - completed 5 rounds in 11:59 - average HR = 150 bpm (83 percent) maximum HR = 162 bpm (90 percent) total 127 calories.

    Notes:

    #1 - Burpees included a push-up and jump with hands extended overhead for each rep - last known time I did this was 12/11/2015 completed as prescribed in 13:49. Since learning of this metabolic conditioning jewel workout about a dozen years ago, I’ve probably done it a total of 5-8 times and I believe this is my best time. Another running dividend.

    #2 - Found journal notes for 12/11/2015 and noted morning BW of 194.5 lbs. (24.8 lbs. higher than this morning) - workout average HR = 161 bpm maximum HR = 174 bpm. Also did it on 9/6/2014 when I was chasing my 60th birthday. That day, my time was 14:07 with average HR = 162 bpm and maximum HR = 175 bpm. No morning BW captured for that day but based on other journal entries on different dates, probably close to 200 lbs. So, feeling pretty good about today's effort.
    edited August 28
  • aokoyeaokoye Posts: 2,964Member Member Posts: 2,964Member Member
    Remembering that I hate zwift races. 36 min doing a Zwift Academy race. Not the most enjoyable way to burn 346 calories in less than 40 minutes, but I had a good youtube playlist set up. Thinking about not completing the ZA because I have no desire to three more races and/or ZA group rides (which are an hour long and at a higher watts per kg than the 36 min of riding I just did).

    Tonight I'm going to the old boat house to help do some more tear down for the move. I have no idea what I'll actually be doing - presumably something involving light manual labor.
    edited August 28
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    Krav Maga stripe test today. This was the most physically challenging one yet. The instructors wear us out with calisthenics before we do the techniques, which make them so much harder. But I passed!
  • ROBOTFOODROBOTFOOD Posts: 5,531Member Member Posts: 5,531Member Member
    6mi recovery run at 9:00/mi
  • aokoyeaokoye Posts: 2,964Member Member Posts: 2,964Member Member
    I predicted that there would be two hours of "light" manual labor. I should have upped that to somewhere between medium and hard. Lots of moving of fences, lumber, and more fences in 95ish degree weather for nearly two hours.

    Rewards:
    Beer
    Popsicles (the Trader Joe's latte popsicles are very good)
    Gratitude from my coach and fellow rowers
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