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What Was Your Work Out Today?

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  • keane2018keane2018 Member Posts: 35 Member Member Posts: 35 Member
    Today I focused on chest and triceps and then ran a mile.
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    SameSameSame 9,689 C2 rowing machine meters (inc. row in/out and CD meters); easy to moderate steady state (2:31.8 @ 19spm for the core 8k); overall 58% Z3, 21% Z4, remainder lower.

    Feel reasonably good about HR drop from 151 peak down to sub-aerobic 125 in less than 2 minutes entirely while still steadily rowing the cool-down (albeit at around a super-slow 3:00 split ;) , then to 101 quickly when I stopped. ).
  • firef1y72firef1y72 Member Posts: 1,578 Member Member Posts: 1,578 Member
    Wednesday.

    30min Speed work session with PT - Combination of fartlek and resistance band

    45min PiYo class

    50min Disco Zumba
  • Mark_C81Mark_C81 Member Posts: 137 Member Member Posts: 137 Member
    Chest and back 30 min on stairmaster.....my butt hurts
  • Finafoshizzle93Finafoshizzle93 Member Posts: 151 Member Member Posts: 151 Member
    45 min spin class
  • imforndimfornd Member Posts: 414 Member Member Posts: 414 Member
    Shoulders Biceps Core 20 minutes cardio after work today 80 Minutes or so
  • drmwcdrmwc Member, Premium Posts: 394 Member Member, Premium Posts: 394 Member
    I played underwater hockey for 1 hour. It was good, although I only got 3 goals. I was a lot less drained than the previous time I played, 6 months ago.
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    Spin instructor out of town, turned out no sub found. Another guy and I cycled for a while (no music, so more LISS/MISS (mostly Z3) vs. usual varied intensity intervals. Broke off after about 35 minutes to get home early and start on the 8,698 rowing machine meters, since I have a doctor's appointment early afternoon to get to. Rowing also mostly Z3, 2:35.3 @ 21 for the 8k actual workout.

    Feeling very low energy (short sleep again), but HR seems to be tending a few beats lower for the same split, compared to when I started indoor season a few weeks back.
  • sammie754sammie754 Member, Premium Posts: 15 Member Member, Premium Posts: 15 Member
    I'm playing Wallyball tonight. 1 hour with no breaks is a kick as work out. I can burn about 500 in that hour.
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    I wanted to get in this months ITC (inter club challenge) in early for my indoor rowing club. They picked a 2K TT, likely because many of them are in some high end races this month, including the BRIC (British Rowing Indoor Championship). Great for them, not so great for me! I hate 2K TT, especially when I just took 10 days off with that outpatient procedure (a cyst removal under my arm).

    Anyway, was a beautiful day, was debating doing an easier 4 X 2K set, but ended up going out faster so just went for it on the first set. Not much compared to where I was two years ago (low 7:00s), but first time under 8 minutes in over a year on a 2K, so I guess I'll take that. Did 20 minutes slower afterward as a C/D. No warmup, which is kind of stupid, but mentally I just wanted to get this one done. The other required row this month is a sprint set, which are fairly fun to do.

    First pic is the view of the mountain with the snow on it from where I sit on the deck. Today was around 60 degrees and sunny. Snow where I like it -- 15 miles away up on the mountain.

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    edited December 2019
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:
  • drmwcdrmwc Member, Premium Posts: 394 Member Member, Premium Posts: 394 Member
    I saw the band New Model Army, and was in the mosh pit for 2 hours. I got 15,000 steps in at the gig (according to my phone), and will be bruised everywhere tomorrow. Good times.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Usual stretching... 60 min plus some activation/wake-up/warm-up exercises (planks etc)
    And for fun also, surfing about an hour
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Forgot... the other day went to the gym again for a session with the trainer also... upper body workout and more abs!
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    AnnPT77 wrote: »
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:

    Thanks Ann, but I had the DF set to 113 and I'm in pathetic aerobic shape, so that's all I could muster! When I set my PB, which will be two years ago this January, I was at a 103 DF but at 28 SPM. So some of that could be attributed to higher DF, but most of it is I'm just not at the same level aerobically. If I could get that 113ish to 115 DF row down closer to 7:20, that would be great. I race better, though, at a lower DF. I have a feeling it's going to take me most of this year to do that. My strength isn't there either.

    I did start something new yesterday. On hard rowing days, I'm going to do at least 50 or so consequetive KB swings. I did only 20 lbs yesterday and was really sore. I have a 53 lb (25 kg) KB. I'd like to work up to 100 to 150 heavy KB swings every harder row day on top of the row. I really think that will help me build back the strength.
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    AnnPT77 wrote: »
    @MikePfirrman : 24 on 2K TT - good show! :flowerforyou:

    Thanks Ann, but I had the DF set to 113 and I'm in pathetic aerobic shape, so that's all I could muster! When I set my PB, which will be two years ago this January, I was at a 103 DF but at 28 SPM. So some of that could be attributed to higher DF, but most of it is I'm just not at the same level aerobically. If I could get that 113ish to 115 DF row down closer to 7:20, that would be great. I race better, though, at a lower DF. I have a feeling it's going to take me most of this year to do that. My strength isn't there either.

    I did start something new yesterday. On hard rowing days, I'm going to do at least 50 or so consequetive KB swings. I did only 20 lbs yesterday and was really sore. I have a 53 lb (25 kg) KB. I'd like to work up to 100 to 150 heavy KB swings every harder row day on top of the row. I really think that will help me build back the strength.

    Lots of people just head into the 30s and just thrash. I know you're working your way back after some challenges, and that's great. 24, even 28, is IMO a sign you're going for pace in a smart way.

    30-something can be fine for people who have the technique and endurance to carry the full power there . . . but way, way more people race at 30+ than are advantaged (in the moment or developmentally) by doing so, IMO.
  • MikePfirrmanMikePfirrman Member Posts: 1,464 Member Member Posts: 1,464 Member
    Thanks Ann, I appreciate it. Sometimes it feels like (and I know you can relate!) progress is frustratingly slow, especially with age!

    Today's "easy" work wasn't so easy. HR way too high relative to pace/work, but to be expected the day after a TT. Didn't feel as hard as the HR would indicate. Really, really super easy on the Air Bike for the last 15 minutes after the 30 minute row (120 Watts, really slow).

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    edited December 2019
  • AnnPT77AnnPT77 Member Posts: 15,061 Member Member Posts: 15,061 Member
    Another easy/moderate 9,732m on the C2 rowing machine, the 4x2k real-work pieces at average of 2:29.8, 20spm. Looked like this:
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    Each 2K was about 2 seconds faster pace than the previous, and I usually pause the Garmin when I stop rowing in the 2' off segments (which are row-out for about 15", drink/mop sweat, row-in for about 20-30"), but I forgot on the 3rd 2' off-interval. Last 2' was CD, immediately followed by 1K more CD at very easy 2:53.4/19spm.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Morning wake-up stretches, warm-up
    Later to the gym, warm-up/mild cardio/burpees
    60 min training session
    30 additional strength training and cool-down
  • J72FITJ72FIT Member Posts: 5,471 Member Member Posts: 5,471 Member
    1212
    10-11 am:
    Yoga (30m)

    1213
    10-11 am:
    Yoga (30m)

    1214
    10-11 am:
    Strength
    Handstand Pushup - E2MOM (30m)
    1 rep every 2m (15)

    2-3 pm:
    Yoga (30m)
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