What Was Your Work Out Today?
Replies
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45 minute walk looking at Christmas lights
4 one-minute forearm planks
50 dumbbell arm curls 5 pounds1 -
60 min's hiking trails with 20#1
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Concept 2 rowing machine, 8842m (4 x 2K plus row in/out and CD), 2:36.7 pace, 18 spm, HR < 70% reserve. Working on the same stuff, unmoving upper body/arms at the start of the drive (man, I can feel just that little bit of tendency to engage the arms instead of treating them like strong cables!), and posture. I'm finding a little power advantage in this, but then managing the spm downward to keep HR where I want it, as I don't want to reduce pressure (or meters per stroke, however a person wants to think of it).
Earlier in the season, I was trying to move the power curve peak leftward. The "unmoving upper body/arms at start of drive" achieves that *much* more effectively than working it explicitly.
I realized that one thing I actually like about machine rowing (though it's inferior subjectively in nearly all ways compared to boats 😉) is that power curve: One gets immediate feedback on changes in stroke mechanics. On the water, my best feedback is usually splits over 500m (or multiples) pieces, which is much less granular . . . and the insight is diluted because I mostly row doubles and larger, so the other rower(s) are a variable.
@MikePfirrman, I tried a couple of things, prompted by your comments.
I tried paying attention to how I turn around from finish to recovery. I have to admit, I'm a little flummoxed because of my admittedly poor kinesthetic sense (it's improved over the years of rowing, but it's a personal deficiency generally). I know there *have to* be abdominals key to it, but I'm not feeling it. I do perceive core firmness, generally, and it's a little different before/after turnaround. But I'm feeling hip flexors, I think, at that moment of turnaround. Probably mostly this is about misperception or unperception.
I also kicked the DF down during my cool-down. I usually row around DF 100 +/-, and the bottom of damper on my C2 appears to be 75-76. It seemed like light DF put more priority on catch timing - required more precision in timing how I pick up the suspension, or I don't quite get the suspension I want. That's kind of interesting: Getting load on the blade face before applying leg power is an important element in bladework on the water (IMO). This had some similarities, but the mechanism is very, very different. I wish we were still on water some, so I could try (say) rowing by one in the double (heavier) vs. rowing both, and see if it has any subjective similarity to varying DF on the machine.
Thought provoking!MikePfirrman wrote: »Thanks Ann, appreciate the feedback. We're all students, some just are further along than others (I think you are much further ahead than me).
I did a nice 30 minutes today @ a little under 2:30 pace and felt good. Got up to around 75% of Max HR but wouldn't let it go further. Could've went further on the rower but did 25 minutes of LateralX after to drop the HR back down to around 65% of max. I have a harder row tomorrow and I didn't want to spend too much energy and it was my "easy" day.
I'm supposed to do a 2K TT this month sometime. I'm debating if I want to do it tomorrow. I also have to do an 813m row as well. I'm thinking about "cheating" and setting the row up as an 813 interval on the front end with zero rest and then 1187m after. Except I'd likely fly and die. But then I could kill two birds, metaphorically. Pacing is totally different for the two, so I'll just likely do the 2K tomorrow and get it out of the way. If I can do sub 8 minutes, I'd be shocked. That's terrible for me, but it's where I'm at right now.
Do you do usually your TT without a warm up? I think I couldn't (and get a decent time). Even at moderate SS, the first 5 minutes or so for me are kind of a mess.
How about 1187 *then* 813? 😉 Might be motivation to bring it home strong? 😆🤣
ETA: I also hauled brush/branches from main part of my yard back to brush pile out back, and raked leaves that had been caught up in the downed branches and lugged those back behind the pole barn, for maybe an hour and a half or so. Hey, it *felt* like exercise, a little!1 -
Concept 2 rowing machine, 8842m (4 x 2K plus row in/out and CD), 2:36.7 pace, 18 spm, HR < 70% reserve. Working on the same stuff, unmoving upper body/arms at the start of the drive (man, I can feel just that little bit of tendency to engage the arms instead of treating them like strong cables!), and posture. I'm finding a little power advantage in this, but then managing the spm downward to keep HR where I want it, as I don't want to reduce pressure (or meters per stroke, however a person wants to think of it).
Earlier in the season, I was trying to move the power curve peak leftward. The "unmoving upper body/arms at start of drive" achieves that *much* more effectively than working it explicitly.
I realized that one thing I actually like about machine rowing (though it's inferior subjectively in nearly all ways compared to boats 😉) is that power curve: One gets immediate feedback on changes in stroke mechanics. On the water, my best feedback is usually splits over 500m (or multiples) pieces, which is much less granular . . . and the insight is diluted because I mostly row doubles and larger, so the other rower(s) are a variable.
@MikePfirrman, I tried a couple of things, prompted by your comments.
I tried paying attention to how I turn around from finish to recovery. I have to admit, I'm a little flummoxed because of my admittedly poor kinesthetic sense (it's improved over the years of rowing, but it's a personal deficiency generally). I know there *have to* be abdominals key to it, but I'm not feeling it. I do perceive core firmness, generally, and it's a little different before/after turnaround. But I'm feeling hip flexors, I think, at that moment of turnaround. Probably mostly this is about misperception or unperception.
I also kicked the DF down during my cool-down. I usually row around DF 100 +/-, and the bottom of damper on my C2 appears to be 75-76. It seemed like light DF put more priority on catch timing - required more precision in timing how I pick up the suspension, or I don't quite get the suspension I want. That's kind of interesting: Getting load on the blade face before applying leg power is an important element in bladework on the water (IMO). This had some similarities, but the mechanism is very, very different. I wish we were still on water some, so I could try (say) rowing by one in the double (heavier) vs. rowing both, and see if it has any subjective similarity to varying DF on the machine.
Thought provoking!MikePfirrman wrote: »Thanks Ann, appreciate the feedback. We're all students, some just are further along than others (I think you are much further ahead than me).
I did a nice 30 minutes today @ a little under 2:30 pace and felt good. Got up to around 75% of Max HR but wouldn't let it go further. Could've went further on the rower but did 25 minutes of LateralX after to drop the HR back down to around 65% of max. I have a harder row tomorrow and I didn't want to spend too much energy and it was my "easy" day.
I'm supposed to do a 2K TT this month sometime. I'm debating if I want to do it tomorrow. I also have to do an 813m row as well. I'm thinking about "cheating" and setting the row up as an 813 interval on the front end with zero rest and then 1187m after. Except I'd likely fly and die. But then I could kill two birds, metaphorically. Pacing is totally different for the two, so I'll just likely do the 2K tomorrow and get it out of the way. If I can do sub 8 minutes, I'd be shocked. That's terrible for me, but it's where I'm at right now.
Do you do usually your TT without a warm up? I think I couldn't (and get a decent time). Even at moderate SS, the first 5 minutes or so for me are kind of a mess.
How about 1187 *then* 813? 😉 Might be motivation to bring it home strong? 😆🤣
ETA: I also hauled brush/branches from main part of my yard back to brush pile out back, and raked leaves that had been caught up in the downed branches and lugged those back behind the pole barn, for maybe an hour and a half or so. Hey, it *felt* like exercise, a little!
Thanks Ann for the feedback. I generally do an extensive warmup. If we're talking a real race (and this isn't), I'd do an Eddie Fletcher warmup, which is around 18 minutes of very slow rate, easy stuff, generally keeping your HR around 50% of max. For this, I'll likely just do 10 minutes super easy warmup.
I like that idea of reversing the intervals though! Brain cramp, never even considered that! I just worry I won't have anything left in the tank! I used to be a very strong finisher. Now, I'm more of a survivalist!1 -
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.
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Running streak day 13. Not that successful. I'd kind of hoped to beat my 5K speed from much earlier this year. Looked good... until I hit 2km
Oh well.. in the end it was a good 4k. Next time then. Which reminds me: I finally need to find a route for longer runs. Annoyance is that there aren't really any good runs around here. Too much sand and muddy forest paths - which I can't run on due to hypermobile ankles. 2 -
Moved and restacked 40 bales of hay. Dug post holes and built a small dog run for our puppies. This Katahdin sheep was by my side the entire time I was in the field.
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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
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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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