What Was Your Work Out Today?
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@drmwc -- great pace Matt, especially for new to running. Just shows you're in great shape!
5K row today for me, then around 20 minutes on the Assault Bike. All pretty easy stuff.2 -
Warm-Up - Yoga
Handstand Wall Holds - 20-40-60-20-40-20s (3m20s)
Pushups: 5-10-15-5-10-5r (50r)
Ring Rows - 6x5r (30)
Jumprope - 6x1m (6m)
Vacuums - 10-20-30-10-20-10 (1m40s)
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20 min Leslie sansome walk a mile. 2 sets of 15 bicep curls with 20# dumbbells. 2 sets of 15 overhead tricep exts with 20lb dumbbell. 1 set of 25 squats. 30 min workout1
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Dumbbell lunges
Dumbbell RDLs
Dumbbell chest press
One arm dumbbell rows
Dumbbell shoulder press
Decline sit ups2 -
5313m machine rowing
random side leg raise sets
and that's all.1 -
5.3 miles at a very fast pace over 3 seperate walks.1
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Rest day of just steps and some seafood dinner2
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Thursday (continued)
It rained, so I didn't climb. I hangboarded instead, which was OK until I moved onto trying the weighted stuff.
I go 18 seconds unweighted on the 15mm rung. For weighted on the 21mm rung, I got 7 seconds easily with +15kgs, but only got about 5 seconds with +20 kgs.
Friday
I was sunny, so I climbed. It was my first climb for a while. It went pretty well - I got many of the routes I tried. The slopers are hard, but useable if one gets the right body position beneath them.
On another note, I get my first round Covid jab on Sunday - my area in the UK has moved onto under 50s.2 -
20' yoga & stretching.
4.72mi walk, 3.7mph.
31' SS stationary bike.
I thought I might do something else, too, but I was wrong. 😆2 -
Small 45km cycle ride, with a punctured tire after 20. Oh well...2
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Saturday
Leg day, doing 3 sets of 7, squat, 80 kgs; and 3 sets of 7, deadlift, 100 kgs
Also a 6 mike has walk.
I have been practising L- sits, and now can hold one for about 10 seconds. I found be them hard, though.0 -
Three rounds of (I think) a minute and a half each. Plus the warmup and finisher.1 -
2K row.1
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20' yoga/stretch.
3.85mi walk (slow, 2.9mph; chatting with a friend).
5332m machine row.
Garmin, absurdly, is now estimating my fitness age as below the age of majority: 20. Surreal, hilarious . . . is it that the slower I walk, the younger it thinks I am?! How silly can this get?!? 😆🤣2 -
Sunday
75 minutes' yoga.
I then walked to the vaccination centre, which is a around 7 miles round trip. I got my first round Astra Zeneca. Yay!
I seemed to have no side effects to speak of, so I then climbed for an hour. It was good - I was on form. I did:
Warm up
Dyno practice
Hard projects
Heel hook practice
Static, move like a robot practice
One leg off the wall practice
I finished with my least favourite, many small moves to try to improve endurance1 -
1:10 on the rower -- 13500m. All under 80% max HR, nearly all of it under 75% max.3
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Run with some weird sightings in my burb’
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Dumbbell squats
Dumbbell RDLs
One arm dumbbell rows
Dumbbell bench press2 -
Came back from the Challenge Miami race to cold temps in Ct. Temps finally warmed up this weekend and I was able to do some outdoor workouts again. My run and swim fitness is still not close to prior years, but cycling is coming along.
Saturday: 1:10:00 run workout. Included two 20 minutes rounds of 4x5min building from Z2 to Z4 effort.
Sunday: Bike and Swim. Moved my two hour trainer ride outside and rode with a friend. Swim 2500 yd mix of endurance and speed work.
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Only 45 minutes today -- 5K on the rower, then another 20 or so on the AirDyne Pro (assault bike). Was late getting started -- finally found a vaccine appointment this morning and was doing that and time got away from me.1
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20' or so yoga & stretching.
5.5mi walk, but only 3.6mph.
32' mild SS stationary bike.
Yup, I'm boring and repetitious lately. 😉
Seems to be working OK, though. Resting heart rate dropping very, very slowly, on average; Garmin VO2max estimate (walking) increased today by one point (first in a while); and the crummy, aging knees - so far - are staying just barely to the good side of seriously objecting to the current regimen. For now, it'll do. 😆2 -
Monday
A day off exercise - I felt a bit poorly, maybe due to vaccine side effects. I did get over 20,000 steps in, though.2 -
Rest day yesterday was a needed break. Foam rolling and yoga helped.
Swim/run today. 2000yds of mostly drill work and focus on form. Boring, but helpful.
40 minute ez pace run, again focused on running form and cadence.
Moderate volume and lower intensity sessions this week before moving into the next phase of training. Will start to build for a next race in June.3 -
5 -
Didn't sleep well, so I debated taking a nap, TBH. Two of my dogs caught something and were sick last night. With Covid and us being so careful, all I can guess is one of the lazy people in the neighborhood not picking up after their dogs and my dogs smelling it (or they ate some Mediterranean Fan Palm seeds, which are mildly toxic to dogs). Anyway, functioning on two or three hours sleep, did a hard workout.
30 minutes of supersetting followed by 30 minutes of hard (500m) rowing machine intervals. I'll likely go to bed tonight at 7:30. Very tired now. Pups seem to have turned the corner, though, so I'm good.2 -
I got an hour's climb in on my wall. I was on form. It's not long until climbing gyms open here - it will be good to try some different routes again.
I got a walk in the evening, and then played with kettlebells.
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20' or so yoga & stretching.
5328m row, very slow, 2:36.5/19spm, topped out around 65% HR reserve. 🙄
Just wasn't feeling the row tonight, after about a 4 hour multi-stop grocery expedition (first one since Feb 24!), and well over an hour at home afterward trotting up and down stairs to get things from the car (ground level) to the kitchen (2nd floor) and chest freezer (basement), probably 15-20 or so full flights. I don't walk much, so that was enough. 😐
I was, and am, feeling tired. Unlike @MikePfirrman today, I didn't rise to the occasion when fatigued; I slumped to it.😆1 -
I’m on day 3 of Sydney Cummings accelerate program!!!!! It was great!! Her program this week is focused on endurance. Shorter rest periods and longer duration!!!! 😅😅2
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Deadlifts
Leg Press
Machine chest press
Seated rows1 -
@AnnPT77 - sounds hard enough! Nice work.
@aphobgood -- welcome!
Did an hour today. Tweaked my neck somehow yesterday a bit. Did 30 on the LateralX and 30 on the Assault Bike. All fairly easy paced. Pain from an old auto accident. Doesn't take a lot to aggravate it. Will have to get to the chiropractor sooner if it doesn't ease up by tonight.1
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