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What Was Your Work Out Today?

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  • alice_climbs_rocksalice_climbs_rocks Member Posts: 42 Member Member Posts: 42 Member
    A short run and a lot of squeezing my skrunch ball for hand strength @rock climbing! :smiley:
  • corinasue1143corinasue1143 Member Posts: 3,775 Member Member Posts: 3,775 Member
    1 hour water aerobics
    20 minute slow swim
    30 minutes with trainer
    20 minutes bike
  • MikePfirrmanMikePfirrman Member Posts: 1,561 Member Member Posts: 1,561 Member
    Rowed 8K today. Steady State mostly, but I'm playing around with the DF a bit. Upped to 107 today just to see how it felt. Felt OK, not too bad. Averaged 2:17 @ 20 SPM for the first 5K then did some unstrapped work @ 2:23 (around 2K) and then an easy 1K more @ 2:18 or so.
  • babajaroxbabajarox Member Posts: 5 Member Member Posts: 5 Member
    55 min swim (3000 yards/120 lengths)

    simmilar here, except it took me 10 min longer
  • Craw0176Craw0176 Member Posts: 17 Member Member Posts: 17 Member
    Chest, shoulders and abs
  • picklenees7538picklenees7538 Member Posts: 22 Member Member Posts: 22 Member
    Back day! With a bicep sideline :)
    Assisted pull ups
    Assisted chin ups
    Diverging lateral rows
    Standing bicep curls
    Straight arm pull downs
    Overhand grip rows
    Underhand grip rows
    And 10 minutes on the hand bike
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Wednesday

    No PT today but I had instructions to go out and run. So I did.

    Total I'd 3.8 miles run. First run was 2 miles tempo, supposed to have been 3.1 but I got an important phone call. Idea was I ran as fast as I could for as long as I could and then dialed it back for a minute to recover and then rinse and repeat.
    Second run was 1.8 miles to piyo. As I'm training for a 24 relay event next year, I'm planning on regularly doing split runs.

    45min cardio, getting a baseline for a challenge to see how many calories I can burn in 45 min. Did 100Cal rower, 100Cal stairmaster, 100Cal elliptical, finished on ski erg for a total of 360Cal

    50min Piyo class

    45 Min zumba
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    Weight lifting class: squats, OHP, power cleans. Erg: 3x 10'/3' rest.

    My power cleans are getting better which is nice. Squats are still meh, my body really is not all about doing that motion "correctly". I went to my ortho today to ask about the weirdness I'm feeling in my right knee and she thinks it's my IT band. That said, she referred me to one of the hospital's sports medicine doctors and he's going to do some ultrasound to try to see what exactly is going on when I'm squatting. Part of the problem is that I can't easily describe what's actually happening as it's both a snapping (likely my IT band) and a bulging. Ortho is very hesitant to say that squatting is just not really going to ever be a thing for me, in part because I'm too young and healthy at this point in time.

    I also got a referral for physical therapy (PT), though all of my prefered people are scheduled out to December, so that will start the second week of December.
  • jim_pipkinjim_pipkin Member, Premium Posts: 81 Member Member, Premium Posts: 81 Member
    Heavy day - one hour core workout this morning, including 3 sets 30 reverse crunches, 2000 hip abductors (1000 per leg) 900 bridges, 2 sets of 60 pushups, 3 sets of 10 leg raises combined with "dead bugs", a few minutes of Tai Chi to cool off, then 20min resistance training about an hour later at gym, followed by 20min swim.
  • notapilgrimnotapilgrim Member Posts: 137 Member Member Posts: 137 Member
    Rest day today, sooo 90 minute leisurely bike ride.
  • riffraff2112riffraff2112 Member Posts: 1,589 Member Member Posts: 1,589 Member
    Chest day.
    Bench press 10reps of 135, 185, 185, 205
    Pushups reps of 40x2
    Dumbell flys 10 reps of 35, 40,45
  • AnnPT77AnnPT77 Member, Premium Posts: 15,560 Member Member, Premium Posts: 15,560 Member
    C2 erg (rowing), 3 x 10' on, 2' off. First 2 2' breaks were row out for 5-6 strokes easy, drink water/wipe sweat, row in for around 30" easy; last 2' was start of CD, which went on for another 7:41.

    On the 10' pieces, moderate/high-moderate intensity, just holding sub-2:30 average, <22 rating (trying to be 20-21, didn't always succeed ;) ), damper 3-ish as usual, working on technical details (too wordy to describe, even for me :lol: ). Pieces at 2:27.8, 2:27.9, 2:28.5 - not so much tiring out as trying to drive the rating down to 20 more consistently. 7,984m including the row-in/out and CD meters.

    Funny ha-ha: Most of last 10" piece was within a couple bpm +/- of my age estimated HR max, even as my next birthday approaches in about a fortnight :lol: (No worries, it's actually around 80% by heart rate reserve, so truly not all that intense.) Still a higher HR overall than I'd like at this split, but I'm not disciplined enough to do the things that would be most likely to lower it.

    HR stuff looks like this (stopped the Garmin during the water drinking & sweat-wiping):
    7bmu6a5zcrfb.png


    You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).
    <snip>

    That's really nice of you! :flowerforyou: I'm mostly a flake about erging, so not a great asset to a competitive team. I tend to drive down average meters per member, pace, etc. ;) The good news is I dropped below lightweight threshold this AM, which makes me instantly more competitive. :lol::lol::lol: We'll see if I can stay as an erg lightweight through Winter . . . unlikely with birthday, Thanksgiving, Christmas, etc., coming . . . . :drinker:
  • sarko15sarko15 Member Posts: 330 Member Member Posts: 330 Member
    45 steady state on the elliptical today.
  • nytrifisoulnytrifisoul Member Posts: 461 Member Member Posts: 461 Member
    80 min on the TC100 =1200cal
    45 min 2.5 mile walk =400cal
  • AliNouveauAliNouveau Member Posts: 35,079 Member Member Posts: 35,079 Member
    I raked leaves with just my left arm.
    Tomorrow I might try a lower body workout
  • nighthawk584nighthawk584 Member Posts: 1,941 Member Member Posts: 1,941 Member
    nov 6th workout: 42 min spin bike, 150 push ups
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Active rest day... morning stretches, yoga 60min... though the instructor did add ab crunches and push-ups!
  • tirowow12385tirowow12385 Member Posts: 696 Member Member Posts: 696 Member
    5k jog/walk
  • drmwcdrmwc Member, Premium Posts: 431 Member Member, Premium Posts: 431 Member
    I went bouldering on Tuesday. It was a pretty good session. I got one new route, but also made good progress on a number of difficult project. I got 22,000 steps in.

    Yesterday was a rest day, although I got 24,000 steps in. (I aim for 15,000 average a day, so both of these are good for work days.)

    Today I've done an hour of yoga. I may go bouldering later; but a social event may get in the way.
  • jhanleybrownjhanleybrown Member Posts: 229 Member Member Posts: 229 Member
    45 min spinning.

    16 x 50 seconds VO2 max cycling/spin intervals.

    Owwww.
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