What Was Your Work Out Today?

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  • alexmose
    alexmose Posts: 792 Member
    Upper body and 2 short walks :)
  • yirara
    yirara Posts: 10,542 Member
    edited April 2020
    Today a 48 minute interval workout, each interval is 4 minutes total, and this 4 times

    * 5/5, 3/3, 1/1 kettlebell snatch
    rest of the time some leggy cardio variations like high knees, kick over chairs left and right, step ups, etc.

    * 5 reverse pushups
    core variations, like leg lifts, push ups, bicycle, get ups. 5 more reverse pushup after 10 reps each

    * 10 pushups or variations thereoff
    back/bum variations, like hip thrusts, swimmer, superman. 10 more pushups after each 10/20 reps.

    Not sure what it's good for, but writing a report now will be difficult as my arms are falling off :D
    I kind of made this up on the spot when an online workout that promised to be tough consisted of a few exercises and 3 minutes sitting and doing nothing after each exercise.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Next two weeks will be recovery focused to maintain fitness, since no race build needed.

    Bike split: 1:10:00
    focus on power outputs to improve high end aerobic endurance and increase ftp. Warm up of 20 minutes various power/cadences, then ladder of 5, 10, 15, 10, 5 minutes going up to 90% of FTP and back down. 10min cooldown.

    Run split: 40 minutes
    "Minimum Form Pace" run. idea is to run as slowly as possible while maintaining perfect form. (chest upright, forward lean, footstrikes, etc.) Purpose is to build a strong motor map to help when fatigue really sets in during a race.
  • MeganD1704
    MeganD1704 Posts: 733 Member
    Finished building our stairs super late last night.
    Workout tonight will be a TRX on the go and a 2 km walk for the pup.
  • alexmose
    alexmose Posts: 792 Member
    1 mi easy run - had to quit bc too many stressful thoughts
    COVID test -v stressful
    3 mi light run - release the stress
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited April 2020
    Decided to add a bit more structure to my Tuesday workout. Did 5 minute W/U on the rower, then 2 minutes hard, 3 easier (intervals), repeated 11 times total. No true rest, all active rest. Today was my first workout around 80 degrees. I'm going to try to make a go of working out all Summer outside, but I'll have to move it to the early AM in around a month. Rest of the week isn't supposed to be as hot as today. Tucson gets to be around 92 in the AM during the hottest months. I'll be working out at around 90 degrees in the Summer, so I'm going to really slow down the paces accordingly.

    My HRM app dropped at the end. I was so ticked off. I had 1020 calories burned in 65 minutes. Not that it matters all that much (my rowing app recorded the HR average for each interval) but when you're a data junkie, that's annoying. Something gratifying about seeing your HR on a colored graph in real time, not on a static chart.

    The 11 "hard" intervals averaged around 2:05 pace and the easy paddles around 2:30, I think. Over 12K meters for the hour -- 12.5K I believe.
  • Djproulx
    Djproulx Posts: 3,084 Member
    JimDew wrote: »
    ffqw0fr3ar2n.png

    Was very blustery and chilly. Snowflakes in the air.

    Spring? Where are you????

    I second that. Ready for better weather in Connecticut. Training for a race, or simply running for fun?
  • Djproulx
    Djproulx Posts: 3,084 Member
    JimDew wrote: »
    I second that. Ready for better weather in Connecticut. Training for a race, or simply running for fun?


    Just a maintenance run. I’m at 85 miles for the month.

    I’ve a bad feeling there won’t be many races to train for. :(
    [/quote]

    I'm afraid you may be right....
  • Dootzy1
    Dootzy1 Posts: 2,485 Member
    Outdoor spring bike ride---50 plus minutes absolutely gorgeous day!
  • kiramommy08
    kiramommy08 Posts: 44 Member
    50 minutes of treadmill
    49 minutes of elliptical
    10 minutes of squats and lunges
  • rainbow198
    rainbow198 Posts: 2,245 Member
    AM: One hour of intermediate step aerobics
    PM: T25 Total Body Circuit & 20 mins. Pilates
  • Cerizez
    Cerizez Posts: 155 Member
    Riverbank cycle. 30 mins.
  • Djproulx
    Djproulx Posts: 3,084 Member
    One hour indoor bike session today. twenty minutes of warm up, then two rounds of 15min @threshold w/3 min recovery between threshold efforts. Ten minute cool down.

    Will do 25 min with swim resistance bands later today.
  • alexmose
    alexmose Posts: 792 Member
    lower body work. i need to get off this forum and do some CARDIO. hopefully will get a call that says whether or not i have COVID, so trying not to think about that
  • yirara
    yirara Posts: 10,542 Member
    Yoga, mostly slow and very stretchy. Dragging about 7kg of fruit and veggies home from a shop some 1.5km from the station, running and starting too fast and then deciding to either run a mile or do a cooper test (I'm a certified slow runner and managed both), I might do a bit more stretching in a moment. If I can't run then at least I want to get closer to doing the splits.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited April 2020
    An hour easy on the rower again today. Recovery work (HR capped at 150, preferrably lower). Getting a bit hot out there at lunch -- high 70s I think today. I'm in the shade but I felt it a bit today. First 45 minutes seemed easy. Last 15 were a bit harder to stay focused. Slow work (that isn't too easy) can feel monotonous -- certainly did today. Avg pace around 2:29 (per 500m, what rowers base pace off -- the time it takes to go 500m).

    I might have to bite the bullet and get up at 4:30 starting next week and row at 5 AM. I'd hate to do it this soon, but the weather is getting hot really quickly. By noon it's not the worst yet as we have cooler AMs here for the most part. Positive news is next week is officially pool season here in Tucson. When the lows reach high 60s, you can heat the pool without breaking the Piggy Bank. The wife said she wouldn't move "to the desert" without getting a house with a pool. Glad now that I did and beats cutting grass anytime!
  • BAC716
    BAC716 Posts: 20 Member
    Simple and to the point:

    - Bulgarian Split Squats
    - Stiff Legged Deadlifts
    - Banded Hamstring Curls
    - Goblet Squats
    - Calf Raises!
  • drmwc
    drmwc Posts: 1,123 Member
    I did around 2 hour's lifting yesterday:
    • Warm ups (dynamic stretches, star jumps and push ups, band stuff)
    • Overhead press (only 35 kgs - I wasn't at my strongest), 5 sets of 5
    • Bent over rows (60 kgs) 5x5
    • Bench (55 kgs) 5x5
    • Dips (5x5, on rings)
    • Core stuff (hanging leg raises, 2 rounds of baby shark)
    • Yoga for warm-down

    I did an hour's yoga today at ridiculous o'clock (7 a.m.). I am supposed to play bridge tonight - I hope the session isn't too long so I can lift afterwards. Or I may try to get a rowing session over lunch.
  • Cerizez
    Cerizez Posts: 155 Member
    p90x30: accelerator - the cardio HIIT workout.
    30 mins cycle outdoors
    10 sets of 100 jumping jacks throughout the day, every hour on the hour
  • Cerizez
    Cerizez Posts: 155 Member
    also - 100 squats every day
  • alexmose
    alexmose Posts: 792 Member
    i did workout "snacks" today. 40 mins of chest/abs, break for lunch, 30 mins shoulders/abs, 40 min walk, 15 min bicep/tricep....so my usual upper minus back.....might still get back in but its been achy :( has anyone else done workout "snacks"?? get any good results from it?
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    10,000 meters rowing. In 2,000 meter increments.
    Then a 500 meter rowing sprint to finish.
  • yirara
    yirara Posts: 10,542 Member
    edited April 2020
    For lunch I did a 50 minute barre and stretching class. Sometime later I wanted a silly facebook photo and thought I try to get as far into a pancake as possible (which was surprisingly far!). Not expected much when I finally decided to go on a run, but somehow it felt totally easy and natural (it never does) and I somehow managed to shave 16 seconds off my 5k pace (thus 80 seconds faster). Yes, I'm still a slow runner, but this was a huge surprise for me.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited April 2020
    Hot one today. Early week forecast was wrong! It's gotten hotter all week and should hit 100 by this Sunday. Today's "easy" row was outside at lunch -- 80 degrees. Despite that, managed to keep HR under 140 by slowing down the pace. Just shy of 12K meters.

    Tomorrow is a hard row day. I might just have to do it at 5 AM. Not looking forward to that. But it's supposed to be low 80s tomorrow by noon and this one is a tough one, so I'm not sure I could do it outside at lunch. It doesn't help I'm at 3000 ft elevation or so.

    It's a Holiday today too in my house -- Joe Burrow becomes a Bengal. OMG, I'm excited!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    alexmose wrote: »
    i did workout "snacks" today. 40 mins of chest/abs, break for lunch, 30 mins shoulders/abs, 40 min walk, 15 min bicep/tricep....so my usual upper minus back.....might still get back in but its been achy :( has anyone else done workout "snacks"?? get any good results from it?

    I don't snack, I eat monster meals because I do all my work fasted!

    But if you're spreading out your workouts, a bit of protein and carbs between is a good idea. On days I used to lift, then row (or vice versa), I would snack between and take at least an hour. You should have glycogen loads at least sufficient before lifting. But you don't need to overdue. Idiots that run races on huge bowls of spaghetti usually end up puking that out during the race. Just enough carbs to keep you going.
  • BlG_FN_ROB
    BlG_FN_ROB Posts: 104 Member
    Clubbells, kettlebells and the Mace today it was very good💯👍🏾

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  • Djproulx
    Djproulx Posts: 3,084 Member
    BlG_FN_ROB wrote: »
    Clubbells, kettlebells and the Mace today it was very good💯👍🏾

    Love seeing your different setups. Good stuff!

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