What Was Your Work Out Today?
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swim workout today. 2300 yds total.
300 warmup
100 kick with board, fins, snorkel
100 swim with paddles, snorkel
4 x 200 build each 50
300 swim with snorkel
3 x 150 with paddles, pull buoy
3 x 50 fast
100 cool down2 -
2 x (2k on, 2' off/CD) rowing machine, 2:28.9 pace, 19spm, topped out about 80% HR reserve but over half the workout in zone 4. 4522m all told.
Before that, a short (20') light (15lb) kettlebell workout, declining 10-1 count cycle of 2-hand swing, single OHP R&L, alternating 1-hand swing, goblet squat. Trying it out short/light, since some of this bumps up against some recurring physical issues - will see how I feel tomorrow.
Oh yeah, and those few sun salutations in the AM.MikePfirrman wrote: »2 X 5500m row. Steady state work. Been thinking about keeping my steady state work under 70% HRR (heart rate reserve) rather than 70% HR max. Significantly different for me. 70% HR max is like 138 and 70% HRR is like 148 or so. So today, I kept it all under around 147 or so. Seemed to work well and I don't feel too spent either.
My RHR (resting HR) is like 50 and my max is like 192, so I've been comparing my work (never a good idea) to others that don't have a max HR close to what I have for my age (it's all heredity, actually). While hard work can keep your max HR from dropping too much as you age, you can train your RHR to a degree. My RHR years ago was in the 60s, before I did significant cardio for the last 13 or so years.
First set was around 2:34 and second around 2:36. Slow, but felt easy-ish, like it should.
That seems like a good plan, @MikePfirrman. I'm in a similar situation: 70% HRR is around 144bpm +/-, which seems like working but pretty sustainable, not much cumulative fatigue penalty post-workout ; straight 70% would be around 126, which barely seems like working at all.
Any of this is an estimate/approximation of meaningful thresholds, short of lab testing, but reserve seems more realistic to me as a guide, and certainly tracks better for me with some of the physical benchmarks of exertion.3 -
3/4 mile walk (split between warm-up and cool down)
3 rounds of circuit training1 -
@AnnPT77 -- thanks Ann, appreciate the input. Always respect your opinion. I had noticed you usually work off of HRR, not max. One thing that was bothering me was the year I did my PB times, I mostly worked at around 70% HRR that year. I also can talk and hold a conversation, even if it is with some difficulty, at around the high 140s. Plus, I'm able to row at a much more comfortable rate (21).
Today was same thing, basically, just got a late start so I ended after rowing (machine) 8K meters. HR in check at around 70% HRR again. Weather was ideal today -- 68 and breezy. Really nice outside here.1 -
30 min Fitness Blender lower body workout
15 min walk at home dvd
20 min Yoga w/ Adriene
Will get in a x-country ski before dark. The temps have been dropping all day with the wind increasing so extra layers today.1 -
Still not back to Team Body Project and my desired activity level. . . .
I am skeptical about it, but I hope the healing is happening.
Only movement this week has been a few days on the elliptical trainer (30 minutes maximum) and outdoor walks on other days (no more than 3 miles).
Thank you all for continuing to inspire me and for all the positivity here. I aim to be as lively and active as you all are VERY soon.2 -
Ran on the road today. Short Interval workout. 68 min total
10min warmup: walk to jog, marches, butt kicks, skips, high knees, etc.
Repeated 10 times:
1 min hard effort (5k pace)
4 min recovery pace
Finished with an 8min cool down.1 -
15 min rowing (3200m).2
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I walked 9.23 miles with my daughter and my husky
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Row House Signature class:
45 min
6109 m
552 cal
🚣🏼💪🏻2 -
45 mins shoveling snow
45 mins Cardio2 -
Concept 2 rowing machine, 2 x (2k on, 2' off) at slower pace, 2:34.3, 19spm, trying to keep heart rate under 70% reserve and just barely succeeding (hit the boundary bpm 😉, 144). 4556m with the CD and row in/out.
That followed an experimental resumption of a random round of core exercises for just a tad under half an hour, most of them with the big stability ball: Stir the pot, roll-outs (from knees), leg curls, McGill curl-ups, front plank (forearms), side planks R&L, ball passing, floor side crunch.
I couldn't find my notes on the core routine I used to do when I was being less of an exer-flake, so just did some random stuff as a start; need to put together a better routine. My obliques (in the side plank, side crunch) are really regrettable, which is no surprise with rowing (and sculling rather than sweep when on water, mostly, besides) as my volume activity for so long. Tried doing the side crunch on the ball, which is a better exercise in so many ways, but it was a total train wreck. Going to go through my books, find some better progressions.
Also the few AM sun salutations, and some side leg raises.2 -
3 February I hoped for a climb, but by lunch it started to pour with rain. So I made do with an hour of yoga, and testing my max reps unweighted pull ups (I got 17, which is I think a PB). I did an 8 mile walk in the evening.
4 February It was sunny! I got an hour's climb in over lunch. I wasn't massively on form, but I did get some hard stuff eventually. I didn't flash anything, though.
It looks like I won't actually win my weekly Monday to Friday step count challenge this week - I'm only on 63,000 so far, and I probably need around 20,000 more to grab the gold. It's doable, but I will probably not bother.2 -
30 min Fitness Blender lower body workout
15 min walk at home dvd
20 min Yoga w/ Adriene
Will get in a x-country ski before dark. The temps have been dropping all day with the wind increasing so extra layers today.
Our temps are supposed to be dropping next week with daytime highs of only -16C. I usually x-country every other day but my cut off temp is -12C. (yeh, I'm a wuss LOL) so hopefully the weather forecasters are wrong. I don't mind snowshoeing in colder temps though so that will be a good option for the dogs and me, if need be 3 -
Row House Full Row:
45 min
626 cal
8264 m
💪🏻🔥🚣🏼2 -
Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.4 -
MikePfirrman wrote: »Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.
Nice splits, Mike!🚣🏼👍🏻2 -
kristyspann2 wrote: »MikePfirrman wrote: »Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.
Nice splits, Mike!🚣🏼👍🏻
Thank you. I used to do these all under 8 minutes just a few years ago, but it was a solid one for me for now. Strength is just starting to come back, but at least my lungs are still there! Progress is fleeting and relative. And I'm getting old!
Many of the guys (now they are some of the top indoor rowers -- some of them are Olympic real rowers too -- in the world) can do all three under 7 minutes. Some well under seven minutes.2 -
10 min Bike
15 KBell Swing
15 Strict Press
50 Hanging Leg Tucks
3 x 10
Hip Sled
Mil Press
Smith Machine Deads
Lateral Raises
Goblet Squats
Front Raises
Seated Calf Raises 3 x 18
Rear Delts
Iso Dbell Deadlift
Cable Squats
Belted Calf Raises 3 x 18
Nifty 50 Abs
Situps/Hip Lifts/Crunches/Cable Crunches/Supine Bike/Flutter Kicks/Rev Crunches/Leg Raises2 -
Dumbbell Lunges
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press2 -
BeachBodyondemand MBFa day 18 core circuit, FitOn upper body muscle maker, FitOn lower body lift. Total 75 minutes.1
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Out in the hills
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Arc Trainer and Moving snow, 2 driveways1
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Incline dumbbell bench press
One arm dumbbell rows
Shoulder press
Dumbbell squats
Stability ball leg curls1 -
Another 3 mile walk today - less than 45 minutes.
but I ought to be grateful for that - even as a small victory.
Plus, I seem to be able to breathe more easily now.
God, please keep the healing coming. Teach my heart to be filled will gratitude and joy.4 -
I went round my little brother's, and got a climb in on his wall. It was good - I actually got harder climbs after an hour than at the start. Normally I get pumped quite fast on woodys (or is the plural of woody woodies?), but this time my endurance was good.
I ended up on 22,000 steps, so it was a pretty good day.
It's started to snow, so I'm not sure when my next climb will be.1 -
Indoor trainer ride yesterday in my daughter's unheated basement: BRRRR! My feet were frozen at the end!
2:12:00 Total duration. Starting to build some endurance into the plan. Warmup cadence and single leg pedaling drills, then 1:50:00 done at 145-155w, which is my "ride all day" output.
Sundays are swim/run days. Had a fun 1:35:00 run through snowy roads. Mostly EZ pace with 2 descending intervals thrown in. Each was 20 min block getting faster every 5min. Pool swim this afternoon. 2300 yds, focus is on 100s in descending intervals.
Only 235 days until race day, so every day counts.
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Row 500m X 4 paired with decline bench sit-ups.3
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Did a 5500 X 2 row yesterday. Capped at 70% HRR. Paces for the first and second getting closer. First time I did it was like 3 seconds apart. Yesterday, was under 1 second difference on pace.
Was a lovely morning, though chilly. Put the rower out where the morning sunshine would hit it as I rowed, fed the birds in the feeder and watched Gambel Quails, Mourning Doves, a few pigeons and some woodpeckers and Humming Birds swoop in and out. A Cooper's Hawk flew in and sat and watched me for a while.3
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