What Was Your Work Out Today?
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@gearhead426hemi - you make me look lazy today! Beautiful sheep. And that's some country strong to do all of that in one day.
Sort of failed attempt at the 2K TT today. I try to never really look at training that way. It wasn't a race, just a TT and I have all month to complete. Was at 2:04 pace 1100 meters in and just didn't feel like I had it left in me to do the rest.
Recovered a bit and then decided not to waste a training day and did 2 more 1000 meter rows (3 minute rests) @ 2:07 pace, then finished with 3 more 4 minute intervals on the Assault Bike. After the first on bike, noticed that I hadn't yet hit 90% of max HR, so the last two intervals on the bike that became the new "goal" -- just simply hit 90% of max HR, which I did on both of them.
Rowing (or any short races for that matter) is half mental. Learning to feel comfortable at being uncomfortable. I couldn't finish the 2K today because I'm not yet used to hitting 90% max HR+ in such a short period of time. It's a different level of pain that I haven't relearned just yet. Getting there. Definitely need more strength though. I'm still weak right now after two years of fighting disc issues in the back.1 -
30 mins hiking in the snow w/30#
90 min's shoveling snow1 -
8783m, C2 rower. Same nonsense as usual. Finding a couple extra seconds of split from "hold upper body position after catch", but - since I still want to hold HR < 70% reserve - that means dropping spm. 🙄 Same split costs *almost* the same HR, at any spm (not quite), but there's only so slow (spm) I can go (personal limitation - some people I know can hold 10 spm smoothly!). Interesting to play with these tradeoffs, holding some things steady, as others vary.
Today, was split up a little, i.e. slower (2:37.5), HR close to usual (131 avg, 144 peak; 70% reserve is around 145, depending on the day's resting rate), average rating (spm) down a jot (16 😆). Yeah, I do whacky stuff.BrianSharpe wrote: »1 hr (12,562 metres) on the rower today - hit the 100,000m threshold for the C2 Holiday Challenge, 100,000 more to go by Dec 24th.
Good show! You've probably guessed I'm striving on that track, too. I'll see if the aging body holds up. After today, I'm at 124,121m, a tiny bit ahead of schedule. One year, I got sloppy and fell behind, had to do a couple of 20k days (no half marathons - split sessions). Don't wanna go there again; it was annoying . . . so I shoot for consistency. This year, plan is 8k (+ row in/out & CD) X 6 days. It works better for me. Your 12,562 sounds daunting, and at a good pace - go, you!🙂2 -
I did almost 11 miles rollerblading in a little over an hour. I burned 1200 calories in the process.
And I was crazily hungry afterwards. Which is always dangerous: it’s easy to overeat and blow the workout after the workout.2 -
I did almost 11 miles rollerblading in a little over an hour. I burned 1200 calories in the process.
And I was crazily hungry afterwards. Which is always dangerous: it’s easy to overeat and blow the workout after the workout.
Congratulations! Well done!
Can I suggest you be careful with these calories? It does sound like a lot for just one hour. I need to put this into perspective.. that's roughly 18kmh, which is a really nice speed, but overall I'd not expect such high burns given some good wheels and half-good tarmac.0 -
120 min's hiking with 30# in the snowy trails1
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Meh, not a good day. Still have until the end of the year to beat my 5K and 1m running distance from much earlier this year. Not sure it will work or not, but I'm trying. Just need good, and really cold weather I guess. Now it's too warm and windy. 14 day running streak.1
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An hr on the exercise bike @ 75 watts. Will do the bike's 20 minute HIIT program tonight, this was the "watch TV" segment of my exercise day.
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3 mile run, 4 one-minute planks, 50 dumbbell arm curls 5 pounds1
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I have felt fine post surgery. My release letter said I could "start to mobilise" 4 days post operation, which was today. Stairs are now allowed as well.
So I did two short walks with a couple of small hills, ending up on 19,000 steps.
It is still another week before I am allowed to exercise, which will be fun. Hopefully it will be dry, so I can climb.2 -
8904 rowing machine meters, usual format/same goals as recent. Rest day planned tomorrow.
@drmwc, I'm very glad to hear you've been feeling well, and are now able to at least start in on walking again. You're usually so very active, must've seemed strange to be off it for a bit. Sending wishes that the upcoming week will be a bit more enjoyable with walks back in the picture, and that the later steps of healing will be as smooth as things seem to be going so far!1 -
One long *kitten* bike ride down the coast
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amorfati601070 wrote: »One long *kitten* bike ride down the coast
That's some real solid cycling work! Nicely done.1 -
How not to exercise: do a stupid streak that I try to stretch to day 20. Today was day 15. I ran 4km and walked home the remaining two when I really could not run on anymore. Oh well..
5 more days and this craziness is over. 1 -
Thought I had it in me to do a full body today...did 7 sets of legs and went home lol. upper body tomorrow i guess!2
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30 minutes on the rower. Really cold today. Ended up with 30 inside on the Assault Bike.2
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Pretty much the same workout as yesterday, except replace Assault Bike with LateralX and only 25 minutes on that (in addition to the 30 minutes on the rower).1
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Oops!! I have some catching up to do on the diary here. . . .please bear with me on this longer post!!
Almost a week's worth of daily movement, all with Team Body Project
12/09 (Wednesday)
"Real Start Just Move" and "Standing Pilates Cardio" (Two-Week-Transformation plan)
12/10 (Thursday)
"Boxing Resistance Light"
12/11 (Friday)
"Ultimate Tabata" and "Mini Beats 3"
12/12 (Saturday)
"Essentials Segments 2" followed by a 2-mile outdoor walk
12/13 (Sunday)
"Real Start HiLo"
12/14 (TODAY, Monday)
"Real Start HILO 45" followed by "Warrior Cardio"
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100 fwd jump rope
15 KBell Swing
15 Strict Press
40 Hanging Leg Raises
3x8
Bench
Calf Raises 3 x 18
Chest Press
Goblet Squats
Fly
KBell Deadlift
Cable X Over
Cable Squats
Low Pulley Cable X Over
Standing Calf Raises 3 x 18
Dips
Land Mine Press
Dirty Shirley Abs (30 reps)
Situps/Hip Lifts/Supine Bike/Flutter Kicks/Crunches/Mtn Climbers/Rowers/Knee Tucks/Straight Leg Situps/Banded Crunches1 -
Back on the C2 rower today after Sunday's rest day, 8846m . . . at 14 spm average. 🤣 Still sticking with the goals of staying under 2:40 split (averaged 2:37.2), under 70% HR reserve (that would be < 145, averaged 129, peaked at 143). I think I could hold 13 spm, but I struggle to keep the split consistently under 2:40 if I try. 🤣2
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I did more walks today and on Sunday. I did around 13 miles with a lot of hills on Sunday, yesterday was shorter.
From today, I am allowed to drive and to lift things more than 10 kgs. I celebrated this by doing a set of 10 pull ups. (I normally do loads throughout the day and don't bother logging them.) It is still another week before I am allowed to exercise3 -
60 min's cardio (Arc Trainer)1
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60 min's scooping snow2
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Well, completed one of the two rows I have to do this month. Did the 813m row as the front end of a 4 interval workout (all 813m with 3:30 rest). 1:55.7 on the TT, then it was pretty much off a cliff from there. Around 2:05 to 2:08 I think. Then did a 2K (not as a timed test, but ended up pushing the HR up to 92 or 93% max on that row).
Overall, goal was to push the HR and I did that.2 -
After improving my 2020 1 mile time yesterday I thought I only need to surpass my 5k time and run a 10k for this year, but deemed it unlikely. Well... today I somehow improved my 5k time by 0.08min/km despite being slightly sick and despite having a hurting hip. I guess my running streak is taking it's toll. Day 17. Three more days needed for a silly virtual badge, and then I stop.2
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Morning date with Team Body Project
. . . .AND Momma!!
Another session of "Mixed Intervals" followed by another speedy 10-minute "Mini Beats 3".1 -
After improving my 2020 1 mile time yesterday I thought I only need to surpass my 5k time and run a 10k for this year, but deemed it unlikely. Well... today I somehow improved my 5k time by 0.08min/km despite being slightly sick and despite having a hurting hip. I guess my running streak is taking it's toll. Day 17. Three more days needed for a silly virtual badge, and then I stop.
I respect your determination! No way I'm going to be trying to achieve a streak and push pace or duration (much) at the same time. I'm doing the annual Concept 2 Holiday Challenge atm, and sad experience in past years has taught me I'm better off slogging away at it consistently, mostly moderate SS. (I even got a Holiday Challenge training program from one of my most-admired coaches, and recognized after looking at it that it was risky for me in this context, even though it would result in performance improvement for sure . . . I mean, if I didn't fail out. 😐)
In general, I think it's a good strategy to include intensity in a workout program, to vary workouts, to push pace part of the time, and that sort of thing . . . but for me (maybe partly because of age, or late start getting active a couple decades ago in my 40s?), if I do that in parallel with a somewhat-challenging duration on a (near-) daily schedule, it heads South way too easily (excess fatigue, injury).
Go, you: I'll look forward to seeing you post here, when you hit your streak goal!1 -
Concept 2 rowerg again, 8932m. I'm just over 3/4 of the way through the 200k needed for the holiday challenge, so a little ahead of schedule, and the aging body still seems to be holding up.
Today, decided just to find an easy swing that kept the < 2:40 split, mostly still around 10m per stroke without being obsessive about that, and HR < 70% reserve; then work on technical bits. That swing turned out to be 19spm average. (Actuals were 2:34.1 average split; average HR 130, max 141.)
It's sort of interesting to me how the variables play off against each other (spm, split, HR, m/stroke), and that the HR "cost" of certain combinations varies a little by day.3 -
After improving my 2020 1 mile time yesterday I thought I only need to surpass my 5k time and run a 10k for this year, but deemed it unlikely. Well... today I somehow improved my 5k time by 0.08min/km despite being slightly sick and despite having a hurting hip. I guess my running streak is taking it's toll. Day 17. Three more days needed for a silly virtual badge, and then I stop.
I respect your determination! No way I'm going to be trying to achieve a streak and push pace or duration (much) at the same time. I'm doing the annual Concept 2 Holiday Challenge atm, and sad experience in past years has taught me I'm better off slogging away at it consistently, mostly moderate SS. (I even got a Holiday Challenge training program from one of my most-admired coaches, and recognized after looking at it that it was risky for me in this context, even though it would result in performance improvement for sure . . . I mean, if I didn't fail out. 😐)
In general, I think it's a good strategy to include intensity in a workout program, to vary workouts, to push pace part of the time, and that sort of thing . . . but for me (maybe partly because of age, or late start getting active a couple decades ago in my 40s?), if I do that in parallel with a somewhat-challenging duration on a (near-) daily schedule, it heads South way too easily (excess fatigue, injury).
Go, you: I'll look forward to seeing you post here, when you hit your streak goal!
I know what I'm doing is utterly ridiculous, and also somewhat dangerous. I seem to get pace records nearly automatically when I have a lot to think about. And I currently do. I might just do 3 more relaxed very short runs to get this streak over with, and then enjoy a few days off. At least it has taught me a lot about my body, and the limited energy that I have.
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Same ol' boring stuff today. 30 minutes of Steady State (easy) on the rower, then around 15 on the Assault Bike. Got a late start so kept it to 45 minutes total. On the rower, got up to 75% of max HR (a tad higher than I like to be), but it felt easy and that's what's most important.1
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