What Was Your Work Out Today?
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200 burpees and 30 minutes of jumping rope.1
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MikePfirrman wrote: »[
I'm considering changing my focus next month to a more race prep month (though I don't have anything coming up), so the Steady state sessions are really going to have to be super easy. I'd like to push, just for like 6 weeks, really hard two days a week and moderately hard one day a week. I can only take that for six weeks before I usually start to break down. My ability to train intensely is very self limiting.
If you haven't read it, you might find Joe Friel's "Fast after 50" a worthwhile read. Addresses aging factors and mitigation strategies for endurance athletes.
I have not read it but I've read about it (I'm lazy about reading whole books because I read so much at work).
I'd like to think that I follow most of the concepts -- good nutrition, strict polarization, don't overload on volume, keep your recovery protected, sleep, plenty of protein, etc. That's a lot the reason I'm trying to get so strict on the easy rowing days. I used to let them slide into more of a moderately easy workout, instead of easy (and I'm still a work in progress).
The plan I'm considering loosely following is the Pete Plan, a very well known race prep plan. It has 3 hard days in it out of six days a week. I'd likely modify it a bit to make it 2 hard days, one challenging day and three really easy cardio days. You're supposed to do 3 very hard workouts a week for 3 weeks and then repeat the cycle. Not sure that would be wise for me. We'll see. Right now biggest concern is strength and I don't have access to a lot of heavy weights and don't intend on going to the gym anytime soon.
Today was one hour row again at an easier clip. 2:27 pace/20 SPM. HR all under 75% max, tried to keep it around 70% or below but it drifted up a tad in the last 15 minutes.0 -
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MikePfirrman wrote: »
I have not read it but I've read about it (I'm lazy about reading whole books because I read so much at work).
I'd like to think that I follow most of the concepts -- good nutrition, strict polarization, don't overload on volume, keep your recovery protected, sleep, plenty of protein, etc. That's a lot the reason I'm trying to get so strict on the easy rowing days. I used to let them slide into more of a moderately easy workout, instead of easy (and I'm still a work in progress).
The plan I'm considering loosely following is the Pete Plan, a very well known race prep plan. It has 3 hard days in it out of six days a week. I'd likely modify it a bit to make it 2 hard days, one challenging day and three really easy cardio days. You're supposed to do 3 very hard workouts a week for 3 weeks and then repeat the cycle. Not sure that would be wise for me. We'll see. Right now biggest concern is strength and I don't have access to a lot of heavy weights and don't intend on going to the gym anytime soon.
Today was one hour row again at an easier clip. 2:27 pace/20 SPM. HR all under 75% max, tried to keep it around 70% or below but it drifted up a tad in the last 15 minutes.
It sounds like you've captured and implemented most of it. If I were to boil it down to three bullets, his message in the book is:
1. You've got to continue to go hard if you want to race hard.
2. The hard days should be HARD and the easy days should be EASY(lots of us have trouble with this part)
3. As we age, recovery takes longer, so separation between hard days is critical and a periodized build should not have as steep a ramp as it would for a 20 year old athlete.
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Thur 5/21
MORNING
13 miles on mountain bike trails. vigorous (new personal best with time and speed average)
33 chin ups, 110 push ups (both in sets to failure)2 -
CX Work and will take a walk shortly. Thinking two 2-mile walks today.1
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Went geocaching on foot again today. I still have a few very nice areas near my home for hiking. This time mostly open sand dunes and bits of forest. My planning today turned out to be rather poor for once. I'd expected to walk about 18km, but had walked so many detours that I was at 20km when I gave up and caught a bus instead of walking the remaining 5km to the station to get home. Not sure how warm it was, but when I gave up, at 17:00 it was still 28C. My water supply certainly wasn't sufficient today. Fortunately I found an open shop where I bought a cool drink, and then rang the doorbell at a random house to ask for some garden water. No other workouts
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Hi everyone.. I'm new here and just wanted to jump in. I'm having the most difficult time with working out under the quarantine but I signed up for Beachbody the other day and did the fit test and day one today. I may go for a walk later... we shall see
Hope all is well. 3 -
Finished off my garage gym last weekend when my outstanding stuff finally arrived which is giving me a lot more options...
Today was back day...
Started with my standard 5 minute warm up - gentle jogging on the spot, then throwing in high knees, jumps, dips, twists, etc to get me started
Then today’s back routine:
Weighted pull-ups (3 sets)
Pause deadlifts (3 sets up to 10 reps - would recommend these as a good alternative to standard deadlifts)
TRX Aligators - (2 Sets 20 reps)
TRX lateral openers (not the correct name...2 sets, 3x3reps moving through 3 different back positions to work upper, mid & lower back)
Supaset: (2 sets) Upper back bench supports dumbbell underhand grip rows & resistance band high rows
Supaset: (2 sets) lower back bench supported dumbbell underhand grip rows & resistance band floor rows).
Finished off with two rounds of HIIT circuits, each circuit consisting of 5 exercises but sparing the legs a bit as I’ll run tomorrow. The cycle being 40 seconds exercise, 20 seconds jog on spot, 20 seconds rest. Today’s exercises as follows:
Punchbag (punches)
Decline bench crunches
Punbag (roundhouse kicks)
Pull-up bar windscreen wipers
Tuck jumps
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@beastier - super nice set up! Congrats on the new gym. That looks awesome!1
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MikePfirrman wrote: »@beastier - super nice set up! Congrats on the new gym. That looks awesome!
Thank you :-) - I love it to the point that I think I’ll leave the gyms alone for at least a year once they reopen1 -
MikePfirrman wrote: »@beastier - super nice set up! Congrats on the new gym. That looks awesome!
Thank you :-) - I love it to the point that I think I’ll leave the gyms alone for at least a year once they reopen
I'm jealous of all the weights. Put my cardio equipment together with your weights and it would be one heck of a gym! I have an Assault Bike, C2 Rower and a LateralX elliptical machine.1 -
5/21:
15 walk outside
15 minute swim
2 mile walk indoors3 -
5 mile run - which felt like I was carrying a small family on my back after they’d eaten a very indulgent meal2
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Another slower row this morning -- 12.1K meters in an hour. 2:29 pace/19 or 20 SPM. All HR under 75% Max and most under 70%. Average was 69% of Max, so this was well controlled. Didn't sleep great. My dog is sick and there was a brush fire up the mountain last night, so I don't think I slept sound.
Taking him to the vet today. Hopefully just allergies or sinus issues, because his nose has an irritation inside. I worry all the time about cancer. Lost my last dog a few years ago to it (bone cancer). Vets are doing curbside appointments here where they take them in and look at them and call you and then you pick them back up at the curb.3 -
MikePfirrman wrote: »Another slower row this morning -- 12.1K meters in an hour. 2:29 pace/19 or 20 SPM. All HR under 75% Max and most under 70%. Average was 69% of Max, so this was well controlled. Didn't sleep great. My dog is sick and there was a brush fire up the mountain last night, so I don't think I slept sound.
Taking him to the vet today. Hopefully just allergies or sinus issues, because his nose has an irritation inside. I worry all the time about cancer. Lost my last dog a few years ago to it (bone cancer). Vets are doing curbside appointments here where they take them in and look at them and call you and then you pick them back up at the curb.
I’m sorry ab your pup. I just saw some photos of my last doggie last week and I hope you’re dog is ok.1 -
Upper body workout today. This rain needs to end so I can get outside tho!2
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Yest: went out shopping and running errands all day - whew. Tougher than a workout. After all that - just did an hour of yoga.
Today: 2 hr walk, 45 min dumbbell / calisthenics, 20 min yoga.1 -
4.5 mile run. Didn’t get great sleep last night so all I want to do now is lay on the couch and binge Netflix the rest of the day lol1
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I danced like crazy to online live music like every Friday evening, for about 90 minutes this time.2
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Fri 5/22
MORNING
15 miles on mountain bike trails. vigorous, pushing hard on the inclines
AFTERNOON
35 chin ups, 111 push ups (both in sets to failure)3 -
Evening
A walk, for just under 2 hours. It got my step count up to 18,000 and was in nice countryside.
Night
Lifting - arms and chest day.
Bench 50 kgs, 3 sets of 5
Military press, 30 kgs, 3 sets of 5.
Bent over row, 60 kgs, 3 sets of 5
Loads (I didn't really count them) dips, pull ups and press ups
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Lower body sets and abs. Honestly totally overdid it and was kinda sitting around before I got it together and went for a couple walks. I’m finding it really hard to gauge my own fatigue for at home workouts.1
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Just a run today.1
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Sat 5/23
This was a crazy day. 2 blown tubes and one wipe-out on the 2nd tube, but I survived and did 25 vigorous miles on the mountain bike trails. I need FOOD and SLEEP!2 -
Bit of climbing today🙂
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6 mile run, average 8:42 mile (personal best!)
30 min yoga2 -
Sun 5/24
10 miles on mountain bike.. got a good workout but not as vigorous as my normal. Still recovering from my wipe out yesterday, plus it was raining and a bit slick.
35 Chin ups, 110 Push ups ( both in sets to failure.)1 -
A 16km bike ride this morning which included going up and over the scenic Jacques Cartier Bridge. Got in 10k steps. MFP says this is like 1,200 calories of exercise so far so my "real workout" - using my aquabag for some creative drop sets - is on hold til tomorrow because I can't even eat back half those calories easily this late in the evening without indigestion lol
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