What Was Your Work Out Today?
Replies
-
Another 8916m on the C2 rowerg, the usual 4 x (2k on, 2" off/CD) format.
For fun (?), decided to pick up the pace just a little, starting midway through the end of the first 2k, but only down from WU-ish pace at start to somewhere 2:20-2:30 by the end. I still tried for at least close to 10m/stroke, but let SPM and HR do whatever.
Second 2k, started around there, and wrapped up the final few hundred to thousand meters at around 2:15. Average for that whole 2k was 2:19.4 pace, at 23SPM. About halfway through that 2k, I hit around 80% HR reserve (around 155-ish bpm) and peaked at 165 (midway between 85% & 90%). I haven't max tested in years, but those % estimates seem reasonably correlated with RPE.
I'm pretty sure that wasn't truly race pace, partly because I went on to do the remaining 2 x 2k at or just a jot faster than yesterday's 3rd/4th paces, 2:33.4 and 2:31.2 (and at only maybe a couple/few BPM higher HR). I've never done an actual race and felt like I wanted to (or could!) keep going with another 2 x 2k, even at moderate SS. 😆
Happily, I'm not seeing much effect from the early-stage COPD a Spring scan claimed, maybe just a tiny bit different lung sensation . . . though that could be imaginary/hypochondriacal.
Garmin saw this (though I'd take that SPM estimate with a grain of salt):
For interpretation purposes, I row out 5 strokes on each 2' "rest", and resume rowing after a drink of water, so normally row back in for 30"-1'ish before the next 2k officially starts, then row out the last 2' "rest" as CD. That also means my paces for the pieces (after the very first one) have a tiny bit faster pace than if I'd cold-started each.1 -
Quads, hamstrings and calves1
-
Sydney cummings arm push today.
Yesterday was leg day and I feel it tonight 😣
Lord Jesus bless you all 💙1 -
@AnnPT77 -- looks like a great interval workout! It feels good, occasionally, to blow out some smoke, so to speak, and really put the pedal down and let your engine that you've worked so hard to build loose. Looks like you did a great job of that. I'm doing that regularly but I'm no where near race ready physically.
No affects from the COPD showing on that, though I wouldn't doubt you have a bit of rowers' cough today from that one!1 -
Super slow 10K today. I finally synced my meters from ErgData to the logbook to see where I am on the Holiday Challenge. I'm at 115K meters so far, which is light compared to last Spring when I was doing 240K to 300K a month, but I'm just getting back into rowing again and splitting work with the Assault Bike and LateralX.
I should hit 10M meters lifetime in a few months (I'm already over it now, I didn't really know about the logbook for my first couple of years erging).1 -
500 meter row
15 KBell Swing
10 Dbell Snatch
40 Hanging Knee Tucks
30 Dips
10/6/2
Shrugs
Tricep Overhead Ext
Lat Pulls
Iso Tricep Ext
V Bar Pulldowns
Rev Grip Ext
Iso Pulldowns
Rope Skull Crushers
Straight Bar Pulldowns
Kickback's
Low Pulley Wide Row
Rope Tricep Exts
Sporty 40 Abs
Straight Leg Situps/Hanging Leg Raises/Crunches/ Supine Bike/ Knee Tucks/Rower/Mtn Climbers/Situps/Flutter Kicks/Hip Lifts0 -
8998 C2 rowing machine meters. On the technique side, working on adding better upper body extension (right out of the finish via arms-away/body-over) to the steady upper body at the start of the drive. Split results are nice (just a couple seconds improvement, no drama) but at an effort/HR cost. Playing with breathing, wish it made a difference, but I'm doubtful!😆
Just stuck with > 10m/stroke, HR < 145 (around 70%), experimented with what splits would keep it close to that. Ended up with 2:32.0 for the 8K part, HR peak at 144. Unsurprisingly, required slightly slower splits with each successive 2k piece, to counteract HR drift. 86% of the Garmin workout duration in Z3, none over.
Because I'm an idiot, I finished the workout at midnight. 😐 Now eating dinner. 🙄
At 168,717 for the holiday challenge, around 3 days ahead (if I were doing a 7-day schedule). Vaguely considering an extra day off tomorrow. It's the day to pick up my order of special-order, limited-release holiday stout from a favorite local brewery (available starting 4PM) . . . .MikePfirrman wrote: »@AnnPT77 -- looks like a great interval workout! It feels good, occasionally, to blow out some smoke, so to speak, and really put the pedal down and let your engine that you've worked so hard to build loose. Looks like you did a great job of that. I'm doing that regularly but I'm no where near race ready physically.
No affects from the COPD showing on that, though I wouldn't doubt you have a bit of rowers' cough today from that one!
Thanks, @MikePfirrman. Tiny bit of cough after, but not much. After actual races, I'm normally coughing pretty hard to some extent the whole rest of the day (did so going back years). That's another thing that makes me think the 2:19 was not race pace, barely any cough. (Whether I could hold actual race intensity for a whole 2k is a whole other question . . . about endurance, of course. Dunno. For sure I'd drop the 10m+/stroke ambitions, and take the SPM into the 30s.)
I do like to mix in some intensity, but out of sheer conservatism don't do much of that during the Holiday Challenge. I know that's minor total volume for a lot of people (probably including you), but at this age and stage I'm cautious about cumulative stress from all one activity that's done every day. Sometimes some pre-existing problem points (knees, low back) get aggravated. Sometimes under-recovery starts to make me feel draggy. My key goal right now is persistence. Probably do some more intensity later in Winter, when lower frequency/volume of machine rowing.
Usually, in summer, we do max-effort-ish intervals on the water, power 10s/20s with moderate steady state between, increasing the power bits and decreasing the SS bit, over the course of the season as it feels good, when the weather isn't challenging (no mega choppy water). I mostly think about maintaining/building base, on the erg. Recreational athletes have the luxury of not pushing the boundaries, and that's where I am now, for sure - by choice.
Envy that your outdoor weather is improving . . . in a better year, I'd be contemplating visiting my SIL in your city, sometime over the Winter, for a few days. Not this year, though.1 -
Yay, I finished my 20 day running streak and got the stupid virtual badge!
And not only that, during those 20 days I somehow managed to improve all my running distances from earlier this year. I kind of stopped running at the end of May and only started again in November. And: Today I ran a 10k, which is a very long run for little energy me! Woohoo!2 -
Compromised with (or compromised? 😉) myself, and machine rowed 2 x 2k today instead of the standard 4x. So, 4482m, inclusive. I dislike fasted workouts, but I did it before breakfast, shortly after getting up. 2:32.0 split at 20spm, average . . . but ugh.Yay, I finished my 20 day running streak and got the stupid virtual badge!
And not only that, during those 20 days I somehow managed to improve all my running distances from earlier this year. I kind of stopped running at the end of May and only started again in November. And: Today I ran a 10k, which is a very long run for little energy me! Woohoo!
Congratulations! That, plus the good life-managing stuff you mentioned over on your other thread: You're winning at being you, I think. Nice! 🙂2 -
I bladed 11 miles in a little over an hour.
Then I went home to an Indian dinner feast...
There goes my workout!1 -
I bladed 11 miles in a little over an hour.
Then I went home to an Indian dinner feast...
There goes my workout!
Dunno . . . good Indian feast . . . almost always worth it. Pass the onion kulcha, please; um, and some chutney/pickle? Can we have rasmalai for dessert, pretty please? I'll row extra to earn that!0 -
Today
Pull downs
Dumbbell shoulder press
Seated cable row
Machine chest press
Dumbbell flyes
Dumbbell curls
endless rope
Tomorrow
Squats
Step ups or walking lunges
Stability ball leg curls
Calf raises
Abs
My city is going into lockdown starting monday, so last gym session for at least a month tomorrow. Probably going to purchase a rower tomorrow (fingers crossed they aren't all sold out in fitness stores near me). It's the only thing I can see myself still using sometimes at home even after the gym re-opens.0 -
100 Fwd Jump Rope
15 KBell Swing
15 Strict Press
10 Pull-ups
40 Straight Leg Raises
10/6/2
Mil Press
Curls
Front Raises
Preacher Curls
Rear Delts
Hammer Curls
Lateral Raises
Waiter Curls
Rope to Face
Sporty 40 Abs
Supine Bike/Knee Tucks/Crunches/Hanging Leg Raises/Hip Lifts/ Straight Leg Situps/Flutter Kicks/ Sit-ups/ Banded Wood Choppers/ Banded Crunches1 -
Compromised with (or compromised? 😉) myself, and machine rowed 2 x 2k today instead of the standard 4x. So, 4482m, inclusive. I dislike fasted workouts, but I did it before breakfast, shortly after getting up. 2:32.0 split at 20spm, average . . . but ugh.Yay, I finished my 20 day running streak and got the stupid virtual badge!
And not only that, during those 20 days I somehow managed to improve all my running distances from earlier this year. I kind of stopped running at the end of May and only started again in November. And: Today I ran a 10k, which is a very long run for little energy me! Woohoo!
Congratulations! That, plus the good life-managing stuff you mentioned over on your other thread: You're winning at being you, I think. Nice! 🙂
Thanks a lot AnnP
I'm so glad this challenge is over. This will be a very relaxing weekend. 1 -
So.. I ran 10km yesterday and wanted to rest today. So... I went to a cute little town for a bit of sightseeing, and to a geocache some 5km over a drafty dike and back. And then limped back into the bus home. Resting might have been the better choice. But I had a fab day!1
-
Concept 2 rower, 9036m, usual 4x2k with CD and row in/out, pieces averaged 2:28.6, 19spm. HR average 136, max 151 per Garmin for the whole period. Need 17,787 more challenge meters by end of day Thursday: Should be very manageable.
Rest day tomorrow, but having an outdoor social meet-up at the rowing club for members (in 35F/1.7C temps! 😆).1 -
20 minutes on the Stairmaster followed by 5 minutes on Jacobs Ladder. I want to get up to 15-20 minutes on the ladder. I also did lift some weights with the ab crunch machine, and used the cables and easy curl bar to target my biceps and triceps.
I'm 42 years old , 6 foot and 227 pounds, qnd headed down to a strong 200 pounds eventually.1 -
Did 40 minutes on the rower -- started slow and ended with around a 2K harder finish. 8K or so. Then did 15 on the LateralX at 65% HR Max, then 30 more on the Assault Bike, pretty easy. Working on getting through my pushups (100), pressups and weighted squats now.1
-
Today is the winter solstice here. My running website gives me a stupid virtual badge if I run through both sunrise and sunset. Got sunrise, even though it was right after getting up and I generally never work out before after dinner. Not a nice run, but I got it
Now if there would have been a nice sunrise instead of grey in grey... 
2 -
Shoulders, bicep, tricep training. 90 minutes at 4:30am.1
-
Yes, got the sunset run to get the winter solstice badge. In the pouring rain and with lots more wind than I'd like. On the flip side, I got a new best 12 minute without warming up time ever 1
-
Concept 2 rower, 8975m all told; the 4 x 2k pieces at average 2:27.0 split, 20spm; HR average 138, max 151, 33% of workout in Z4 (of 5) though just barely. (220-age is 157 (heh), actual max probably still around 180 or so.) Only 8812m needed to hit 200k in the Holiday Challenge.Yes, got the sunset run to get the winter solstice badge. In the pouring rain and with lots more wind than I'd like. On the flip side, I got a new best 12 minute without warming up time ever
You're rocking it lately, @yirara!1 -
Nah, I need to slow down. My hip has been hurting for a few days, and still does. And I really wanted to use the 11 days I have off between 24. and new year first week to go hiking and exploring.2
-
Yesterday was 50 minutes of steady state work (30 minutes on the rower and 20 on the Assault Bike).
Today was hardish 500m rowing intervals. Did 5 w/ 3 minutes rest, then thought I'd cool down but ended up doing a 2K with the last 1K fairly hard, then a 1K with the last half fairly hard. Hit over 90% max HR on the 2K and the 1K.
Total working time (for elevated HR, not total working time) around 45 minutes -- 560 calories.
Nearly done with the pushups, pressups and weighted legs. Don't want to be doing them late tonight.1 -
No, don't say anything... I looked at the weather forecast this evening, noticed no rain and wind, and went for it. Ran a 10k, abut 3.5 minutes faster than the last one a week ago. Looks like I'm doing best when my body is literally falling apart and I'm in self-destruct mode.0
-
Dumbbell squats
Dumbbell Stiff leg deadlifts
Bent over rows
Dumbbell bench press
Lateral raises
Bicep curls
1000m row
Another 1000m row in the evening0 -
Heavy bag warm up
Bench press
Lying leg curls
Reverse grip tricep push down
Reverse grip curls0 -
1/2 hour of yoga. Dealing with another tweak so that was about it...1
-
Lunges
Bridges
Dumbbell deadlifts
Shoulder press
Flys
Hammer curls
2500m row
3 -
3.1 mile run1
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 395.6K Introduce Yourself
- 44.1K Getting Started
- 260.7K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 446 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.2K Motivation and Support
- 8.2K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.3K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.9K MyFitnessPal Tech Support Questions