What Was Your Work Out Today?
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Morning Meltdown day 63 from beachbody on demand0
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I LOVE Heather Robertson on YouTube.
I alter around depending on my mood but she’s really great.
Fun music, lots of HIIT too.
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Yesterday's workout was spent at the driving range with family and I managed to fit in a 2 mile run (10 minute pace). Today was a 30 minute journey row on my Hydrow.2
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30 minute row, then 20 more on the Assault Bike. HR got up too high for what I like to do steady state work at but I lowered the DF from yesterday and it felt easier. Around 6100 meters. Assault Bike was very easy, mostly as just a cool down.2
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20 minute rowing.1
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Concept 2, 3 x 2020m, 6804m with the row in/outs and CD.
It's my quasi-mystical ritual to kick out the old year, usher in the new: The 2020m, with rating in the 20s (24), splits in the 2:20s (2:21.9, but the last one at 2:20.0 even). HR? Um, 100% minus 20-something percent, maybe, to support the theme? 😉🤣 (It does amuse me that around 1/3 of the pieces' time, HR was at/above 220-age, y'know, that level some imagine one can't exceed without dying or something? It's only about 80% reserve, in reality, so NBD.) Average (including the breaks) 67%-ish reserve, max 85%.
Metaphorically, I'm thinking of this workout as like Dorothy clicking her heels together while saying "there's no place like not-2020; there's no place like not-2020". 😬
Happy New Year, all!0 -
AlaskaSusan wrote: »65 years old, lost 110# since I started here in 2013 - training for a Spartan run next year. I don't want to slow down as I age; hope to keep going and keep improving.
70 minute warm-up including body weight work, overhead carries, farmer carries, rolling, stretching, running.
60 minute weight-training session with a personal trainer - squats, deads, legwork, etc. Kicked my butt.
25 minute cool-down with stretching and running.
Nice work - a good lot of volume, for sure! (I'm your age, 65, so I hear what you're saying about sustaining/improving. You're doing impressive workouts, obviously!)0 -
MikePfirrman wrote: »6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.
It's interesting to me how much the nature/extent of fatigue can differ from X split at lower rating/higher power vs. higher rating/lower power, and also the extent of stress on particular injury or stress-prone body parts. As you've seen, I'd usually prefer to lower rating and focus on meters/stroke & split, to work on power, rather than changing DF. I don't have a good reason for that: I'd be lying if I claimed it was for simulated boat feel, because I usually row quite a few different boats over the course of a season, sometimes rowing the bigger boats with only part of the crew rowing, so that's a lot of different boat-feels, that probably correlates roughly to quite a range of mid-range DFs.
I'll be interested to hear how the DF variation works out for you, could be a thing to emulate if you're perceiving benefits after doing it for a while.1 -
First "run" in 4 months went about as expected. Taking it very slow to avoid reinjuring the left foot.
10 min walking dynamic warmup (marching steps, butt kicks, high knees, side swings with each leg, etc.) then into three 12 minute blocks of 10min at easy pace (11:30) with 2 min recovery (13:00) to check posture, stride, tightness. Finished with 10min cooldown to walking pace to end it. about 4.5 miles done.
Tough to see these pacing numbers, but at least I'm able to run again. Easy spin on the bike today to flush out the legs. Long ride tomorrow, maybe outdoors if afternoon temps reach the high 40's. If not, its a pain cave session.
Happy New Year!1 -
Dumbbell lunges
Dumbbell stiff leg deadlifts
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Decline bench sit-ups0 -
Weather is psycho so stationary it is
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On 30th December, I did a 10 mile walk. I wanted to take it easy following the palpitations the previous day.
This felt good, so I lifted on 31st December, and then did a 9 mile walk.
The lifting started with hangboarding. I was in form, getting 15 seconds on the 12 mm rung, a PB. I then did finger curls, and then benched 3 sets of 10 with 45 kgs. (I have reset my lifts.)
I overhead pressed 35 kgs for 3 sets of 5.
Yesterday, I did a very hilly 18 mile walk, in freezing fogvsnd rain.1 -
5k row. Improved my time from the last and first 5k row by a couple minutes, so content with that.2
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Crossfit workout -- in the end I did 40 burpees, 40 thrusters with 25# on the bar, and 40 bent rows in 11 minutes.
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For today's workout, my coach gave me the option to do either a 2hr trainer ride, or just ride outdoors. The weather forecast was for high 40s and light winds, so I decided to ride outside. The actual conditions were mid 40s with a strong north wind. It was pretty chilly! Good thing I wore full winter gear, including booties over the cycling shoes, a beanie under the helmet, a wind vest and arm warmers over the compression gear. Rode for about 2.5hrs covering just under 39 miles, a 15.3mph ave. The area is fairly scenic even in winter, so it was a nice change from the trainer.
Tomorrow's training plan includes a run and a swim.3 -
A mere 1163 rowing machine meters to get the blood moving before breakfast. (Apparently failed to warm up adequately at the start, because I also got an exercise-induced cough. 🙄 You wouldn't think a piece that short could do it. Seems it can. 🙄)
Later, a 5 mile walk through a beautifully snowy park with my (former?) massage therapist, at stroll & chat pace, since he was also taking photos.2 -
Swim swim swim3
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Skipped Friday's workout to be with family (and took a nice 3 mile walk, very leisurely).
Back at it today. Did the first 5K in a while. 22:40 for time, very far off my best a few years ago when I was closing in on 19 minutes, but it got the HR up a bit (173 or so).
Did 30 minutes afterward on the LateralX just to cool down.
Working on setting up the home (lifting) gym later today. We have one room kind of dedicated to cardio and dog crates, so this will be out in the garage. Doable right now. We'll see in the Summer when it's always over 100 in Tucson.
My rowing club has a 10K on the slate for this month. That will be interesting. My goal just 3 years ago was break 40 minutes on the 10K. Now, it's more or less just survive!
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today my workout was looking for our 2 great pyreneese who walked out of a gate my husband left open. Then I Was followed by 15 goats and we got to herd them back to our farm 1/4 mile down the road. fortunately we found the dogs and they remembered their job LMAO
it was fun.
no. not really.
LOLOLOL3 -
Survived my first full week of coached workouts. Feels good to be back into normal training mode, with a long bike on Saturday, then a swim/long run on Sunday. Distances are modest for now, but more than enough given my lack of swim and run fitness. Had a 75 minute easy run this am, then a recovery swim of 2000yds of mostly drills and a modest 400yd endurance set. Week one is in the books. Tomorrow is a rest day.
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Today I did my usual plank in the morning. Then I started this thing a week or so ago (saw it on Instagram) to do 25 squats every time I go to the bathroom. Sometimes I forget, but that's about 100 squats so far today. And then a 40 min hike in the mountains.2
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MikePfirrman wrote: »6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.
It's interesting to me how much the nature/extent of fatigue can differ from X split at lower rating/higher power vs. higher rating/lower power, and also the extent of stress on particular injury or stress-prone body parts. As you've seen, I'd usually prefer to lower rating and focus on meters/stroke & split, to work on power, rather than changing DF. I don't have a good reason for that: I'd be lying if I claimed it was for simulated boat feel, because I usually row quite a few different boats over the course of a season, sometimes rowing the bigger boats with only part of the crew rowing, so that's a lot of different boat-feels, that probably correlates roughly to quite a range of mid-range DFs.
I'll be interested to hear how the DF variation works out for you, could be a thing to emulate if you're perceiving benefits after doing it for a while.
It's incredible how much higher my HR gets right now at higher DFs. I can lower it and up the SR and be fine. I suppose just a sign how bad my strength is currently.2 -
3k row.2
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Leg day-
Cable pull through
Calf raises w/ hex bar
Seated leg raises
Lying leg curls
Squat w/hex bar
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I must have pinched a nerve during my last rollerblading escapade. My lower is in excruciating pain. After laying or sitting down, I feel crippled.
Swimming provides some temporary relief. Otherwise I can barely move. Some recommend acupuncture. But I’m a biT concerned, having had 2 spine surgeries.
Very scary.1 -
Two days ago, I got a 90 minute climb in. I was terrible, but didn't seem in danger of dying, which was nice.
Yesterday I did a 10 mile walk followed by leg day, which may be sup-optimal planning on my part. For lifting, I did:- 3 sets of 10, squat, 65 kgs
- 3 sets of 6 deadlift, 100 kgs
- Loads of pistols
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This morning, 20 min. spin class, followed by 10 minutes of stretching.
Will do another 20 min. ride and stretch class tonight.
The morning workout was not planned, but I woke up at 3am and couldn’t fall back asleep, so I took a live class at 7am 🤦🏽♀️😴.1 -
500 K Row
40 Banded Crunches
15 KBell Swing
10 Squat Press
15 Rev Grip Pull-ups
30 Dips
15/12/9
Shrugs
Mil Press
Lat Pulls
Rear Delts
Rope to Face
15 Wide Grip Pull-ups
Laterals
T Bar Row
Front Raises
Iso Pulldowns
Dbell Snatch
Close Grip Pull-ups
Sporty 40 Abs
Situps/Hip Lifts/Rower/Flutter Kicks/Crunches/Knee Tucks/ Supine Bike/Mtn Climber/Hanging Leg Raises/ Hip Dips0 -
I hate how technology reliant I am. Went to set up the rower and my I-Phone crapped out. Then I turned it back on and it showed 10% battery life. Just rowed unplugged, no music, which blows -- around 5K. Then went in and scheduled an appointment to replace the battery (as it was plugged in all morning) and then it shows 100% charge, within seconds of showing 10%!
So finished with around 15 easy minutes on the Assault Bike. Around 40 minutes total. Harder on the rower than on the bike but all pretty easy.2 -
Dumbbell stiff leg deadlifts
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Decline bench sit-ups0
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