What Was Your Work Out Today?
Replies
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Full body session. Was told immediately after to self isolate. Back to home workouts.3
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Took the dogs for a walk then played table tennis for an hour. Was surprised by how few steps I took.1
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More rowing machine, 4 x (2K on, 2' off/CD), 8798m including the row in/outs & CD. Hit 16 spm average for the 4 pieces, still holding 2:36.8 split and maxing 5bpm above 70% HR reserve (all but about 10% of the workout, was 70% and below). I call it moderate steady state. All about that base, eh? 😆 Garmin estimates 799 strokes for the 8798m: I'm OK with that.1
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Indoor night shift pedal circuit training. Start favorite music playlist and start pedaling. At the end of every song
10 push-ups
10 sit-ups
10 sandbag squats
10 sandbag curls
Repeat for 1 hour.1 -
Yoga (15min)
Stomach Vacuums (5min)
Handstand Pushup (wall assisted) (8)
Pullups (40)
Handstand Wall Hold (4min)
Dead Hand (4min)
Hollow Body Hold (4min)2 -
More rowing machine, 4 x (2K on, 2' off/CD), 8798m including the row in/outs & CD. Hit 16 spm average for the 4 pieces, still holding 2:36.8 split and maxing 5bpm above 70% HR reserve (all but about 10% of the workout, was 70% and below). I call it moderate steady state. All about that base, eh? 😆 Garmin estimates 799 strokes for the 8798m: I'm OK with that.
Nice work Ann. It will likely take me a while to get back to being able to keep the HR in check once I'm back rowing regularly. Still working a lot on the back rehab, which is helping a lot. That's a really good pace for that slow of SR.3 -
I did 45 minutes pilates, and a 10 mile walk in the evening.
I hadn't intended to do the walk. But I had a 2 hour work meeting just before it, where most people chose to speak in jargon rather than English. So I was grumpy, and needed to get out of the house2 -
45 minutes light cardio work again today. First day in 3 without a lingering headache. I don't want to whine, as the wildfires are secondary here -- just a lot of haze and pollution -- but it's the same headaches that I had when we had the wildfires here in Tucson for all of June, just much less intense.
I'm 6 hours from San Diego and 7 from LA, so the smoke is travelling ridiculous distances. So sad for them in CA.1 -
Rowing machine, 3 x (2k on, 2' off/CD) for a total of 6679m, still 17spsm and 2:35.4, but let HR drift up to a little above 75% HR reserve. (Resting rate's a little high today, so maybe I'm just running a little high, dunno.) Then only 20' dumbbells, cut short from usual. I'm doing "clear liquids only" to prep for a medical thing tomorrow, and just not feeling the full workout right now.MikePfirrman wrote: »More rowing machine, 4 x (2K on, 2' off/CD), 8798m including the row in/outs & CD. Hit 16 spm average for the 4 pieces, still holding 2:36.8 split and maxing 5bpm above 70% HR reserve (all but about 10% of the workout, was 70% and below). I call it moderate steady state. All about that base, eh? 😆 Garmin estimates 799 strokes for the 8798m: I'm OK with that.
Nice work Ann. It will likely take me a while to get back to being able to keep the HR in check once I'm back rowing regularly. Still working a lot on the back rehab, which is helping a lot. That's a really good pace for that slow of SR.
Thank you, Mike. I think there's tiny gradual improvement in the constellation of spm/HR/split. I don't really expect much, at this stage or at this level of time/effort. Maintaining some basic fitness would be good, any improvement is gravy. Current focus is mainly a sustainable routine and good life balance.
I hope your back issues and headaches will resolve ASAP.1 -
Meet with a PT then signed up to do some courses which means walking through town= calorie burn.1
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Cross Fit workout consisting of 10 rounds of
12 pushups
24 heel touches
12 body weight squats
12 kettle bell swings (20kg)
Then 15min HIIT treadmill 30 sec on / 30 sec off
Finally a 10 min jump rope finisher where I try to do 1000 skips
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Yoga (15min)
Stomach Vacuums (5min)
Wall Assisted Handstand Pushup (16)
Pull-ups (48)
Handstand Wall Hold (4min)
Dead Hand (4min)
Hollow Body Hold (4min)
Jumprope (30min)1 -
I will be doing a 7 mile walk after I get off work.1
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6 X 5 minutes w/ 3 minutes active rest. HR got higher each interval, ended at 95% of max. My back might be falling apart but my heart works great. First 3 on the LateralX (basically a Max Trainer that goes side to side along with up and down) and the last 3 on the AD Pro (Assault Bike). 850 calories for the 50 minutes.1
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Rowed bow in the double, Garmin says 7006m, but I forgot to turn it off until after we'd carried the first boat back to the boathouse, so there are probably a few boat-carrying meters in there, too - maybe 100 or so. 😆
My old double partner has been back for a couple of rows lately, after missing most of last season (knee replacement, broken foot, some other health problems, international travel . . . .). Her being back makes me happy - hope she can/wants to keep it up.1 -
46 minutes communing with dumbbells on what usually would've been my rest day.
When we started on-water rowing (M-W-F-Sa, weather permitting), I switched my lifting schedule from M-W-F to Tu-Th-Sa so I'd usually be lifting on rowing machine days rather than on-water days. The Saturday isn't working out so well, from the sample of the last 2 weeks. I'm getting home, thinking "lifting - ugh" and putting it off until Sunday. So far, losing the rest day has been OK. Play it by ear, I guess.
I took Friday off this past week (colonoscopy in AM, doc told me not to work out that day afterward), but I'm not sure that really counts as a rest day.
Honestly, I'm not as rest-obsessed as I sound, but managing recovery well has become more important for me with age, so I guess I'm just thinking in print about it here. 😆1 -
Easy hour today. 30 on the LateralX and 30 on the AD Pro. All 55% (warmup) to 67% HR Max.
Did a 1000m TT yesterday in honor of my friend Dan Lynch (#erg1000), who will set a WR sometime next month. He's a friend in my Indoor Rowing club that set out to break the World Record for consecutive days of rowing on the Concept 2 (like 1040 or something). One year in, he was told he had an aggressive, not curable cancer. He finished 1000 days on Saturday while going through chemo. We tried to get 1000 people to do the row.
First Timed Trial I've done in a while, so I took it easy today. I didn't want to coast because Dan won't. I certainly wouldn't bet against him in this life battle either.1 -
Walked the dogs, had a swim.2
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Another round of bore the MFP reader, a.k.a. rowing machine, 4 x (2k on, 2' off/CD), 8729m including row in/out and CD, averaging 2:33.4 and 16spm. Topped out at about 75% HR reserve, but most of the workout was zone 3 and below according to Garmin (to mix HR benchmark schemes 😆).
I was supposed to row on water today, but we got rained out (intermittent thunder!).1 -
stationary
Stuck inside still 😭
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50 minutes of body combat and 10 minutes of bike!1
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Did my new fun hard interval workout. I like this one. I actually like hard, short intervals in a weird way.
One minute easy, one minute moderate, one all out -- did that for an hour -- 20 sets. HR hit 95% of max on a few. Last 8 to 10 over 90% max. Around 900 calories for the hour.
It's also my 100 pushup day. 50 done so far. 50 more tonight.2 -
Yeah baby!!
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Casual 14.5mi. easy-pace bike ride, later 43 minutes dumbbell nonsense.2
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55 minutes of recover work -- 25 on the LateralX and 30 on the AD Pro. I used to hate work between 60 and 65% of max HR. It can be incredibly, mind-numbingly boring. But maybe it's my age, I'm enjoying really working light after my hard days now.
I also do my back work on my light days -- planks, Yoga Cobra poses, and Superman poses.3 -
Back to the Concept 2 on this rainy day, for (sigh) 2 x (2 x (2K on, 2' off/CD)), total of 9,059m because breaking this into 2 parts seemed to suggest 2 CD as a good idea. I stupidly didn't check my Garmin battery level, and got the low battery alert at about 1000 to go on the 2nd 2K. So, I took a recharge break for half an hour or so and did some home chores, then got back to it for the last 2 pieces.
I'd already decided to be more firm about keeping at/below 70% HRreserve/18spm/2:40 split today, i.e., a little slower than a couple of recent days. This was easier with the break in there: Less HR drift 😆.
Ignoring that drift factor, it's always interesting to me to see how much a minor change in intensity "costs" or "saves" in HR terms. From past exerperince, those last few seconds of split between race-distance higher steady-state pace and actual race pace "cost" a surprising amount, in both HR response and subsequent fatigue. I even perceive a mild fatigue difference, on the low rating pieces I've been doing lately, between low 2:30s and upper 2:30s. Hey, I hit medicare age in a couple of months, I'm not gonna feel too bad about that. 😆
I'm still staying away from intensity for the time being, other than the occasional short power piece on-water if I have a double partner who's up to and up for that. Fatigue avoidance is part of my psychological warfare tactics to keep myself doing the strength work I do. not. enjoy. (Tomorrow. 🙄)
Oh, and I did a few roll-out thingies with the ab wheel today, though from knees only. That was fun . . . maybe.1 -
Yoga (15min)
Stomach Vacuums (5min)
Wall Assisted Handstand Pushup (16)
Pull-ups (40)
Hollow Body Hold (4min)
Jumprope (10min)
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1 hour walk
1 hour hit1 -
50 minutes today of lighter cardio work -- 60 to 65% max HR. Tomorrow is a hard day so pretty easy stuff again today.1
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I've been resting my knee so no running. Decided I'd walk 42.2km over the course of the week. Had to get 13km done today so my workout was 13km of walking today. One big chunk and then a few smaller ones since my ankle is now sore2
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