What Was Your Work Out Today?
Replies
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ran 6km.0
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Around 25' yoga/stretching.
3.36mi walk (circuitous route in burbs to stay near my house, cut short by threatening storm).
42' easy-pace stationary bike, of which the first 10' was mostly fiddling with the monitor with little pedaling 🙄.2 -
Building 5 runs session per week into training by adding a short transition run after each bike workout in addition to two standalone runs weekly.
Today: Bike/run brick session
Bike: 1:06:00 Warmup and some basic endurance output, then 3 x 12 minute blocks (8 min @175w, 4min @130w) then more endurance and cooldown.
Run: Right off the bike into an easy 15min run at 10:00 pace.
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I got an 80 minute climb in. It was really good fun. I was lucky to get it in - it rained all day, but cleared up in the evening.
I got quite a few relatively hard routes done - my footwork was better than normal. My finger strength seemed OK as well - there were some tiny holds involved at some points.2 -
OK, so this one is different. Not rowing today. Not doing the LateralX or even the Assault Bike.
I'm doing rooftop yoga at 5:45 with my daughter at a local resort. It's cold today for Tucson, so hoping they have some rooftop heaters! It's like 50 degrees outside. My wife was also supposed to go but wimped out. Too bad it's cloudy and yucky today (not common here) as this place has amazing views of the mountains and city as the sun sets.
Neck is feeling better, which is good. I'll try not to get too crazy with all the yoga moves tonight!
Zero cardio for me is a rare day. Going to the Chiropractor tomorrow. She usually sorts me out pretty quick. A good chiropractor is a must. Finally have one here in town that I love.3 -
Got Pfizer #2 today, so cut the yoga/stretch a little short to be on time for my appointment, and kept the actual workout on the easy-pace side in the hopes of giving my immune system free rein to do as it's encouraged, so:
15' yoga/stretch.
5354m indoor rowing.1 -
MikePfirrman wrote: »OK, so this one is different. Not rowing today. Not doing the LateralX or even the Assault Bike.
I'm doing rooftop yoga at 5:45 with my daughter at a local resort. It's cold today for Tucson, so hoping they have some rooftop heaters! It's like 50 degrees outside. My wife was also supposed to go but wimped out. Too bad it's cloudy and yucky today (not common here) as this place has amazing views of the mountains and city as the sun sets.
Neck is feeling better, which is good. I'll try not to get too crazy with all the yoga moves tonight!
Zero cardio for me is a rare day. Going to the Chiropractor tomorrow. She usually sorts me out pretty quick. A good chiropractor is a must. Finally have one here in town that I love.
That yoga session sounds great. I really miss my yoga studio since it closed due to the pandemic.
My chiropractor is a big believer in yoga. In fact, he wrote a prescription for a daily round of Up Dog pushups, two minutes of Down Dog, active torso twists and one minute(each leg) of Pigeon pose daily. He also quizzes my wife, who is also a patient, to make sure I'm getting the yoga sessions done, lol.2 -
One hour run tonight. Warmup, then 4 rounds of 10min endurance, 1 min tempo, 1min recovery pace.
Back to the bike/run brick tomorrow.1 -
MikePfirrman wrote: »OK, so this one is different. Not rowing today. Not doing the LateralX or even the Assault Bike.
I'm doing rooftop yoga at 5:45 with my daughter at a local resort. It's cold today for Tucson, so hoping they have some rooftop heaters! It's like 50 degrees outside. My wife was also supposed to go but wimped out. Too bad it's cloudy and yucky today (not common here) as this place has amazing views of the mountains and city as the sun sets.
Neck is feeling better, which is good. I'll try not to get too crazy with all the yoga moves tonight!
Zero cardio for me is a rare day. Going to the Chiropractor tomorrow. She usually sorts me out pretty quick. A good chiropractor is a must. Finally have one here in town that I love.
That yoga session sounds great. I really miss my yoga studio since it closed due to the pandemic.
My chiropractor is a big believer in yoga. In fact, he wrote a prescription for a daily round of Up Dog pushups, two minutes of Down Dog, active torso twists and one minute(each leg) of Pigeon pose daily. He also quizzes my wife, who is also a patient, to make sure I'm getting the yoga sessions done, lol.
It was hard, which I expected. Good teacher, though, great cueing. They had the plastic pulled down, which blocked the wind, which makes a huge difference. It's an open air above with arched lights. Really beautiful venue. And as it turned out, the sun came out for a really lovely sunset toward the end of class. And my balance is horrific!
My daughter really enjoyed the class and instructor and she's done a lot more yoga than I ever will in my life, so that's what important!
I believe that some yoga based core moves are the only thing that finally healed my thoracic disc injury. That part of the back doesn't hurt like a neck or lower back, but it's very hard to heal. The only things that helped me were building the core and doing a ton of cobra and superman poses.
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Shoulder press with 12.5kg dumbbell
Biceps curls 12.5kg dumbbell
Bench press 20kg on barbell
Clean and jerk 12.5kg dumbbell
Unilateral straight arm pulldown
Deadlift 35kg
Not my best but it was a workout nonetheless! Got yoga tomorrow morning bright and early!
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Elliptical. That's all I've been doing. Coming up on nearly a month without serious strength training due to a shoulder problem. Saw a Dr last week and now know it's impingement (the likely result of my shoulder separation from back in '09). Happy it's not a tear. Doing band exercises to deal with the shoulder impingement issue. At least I have a plan now.3
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Elliptical. That's all I've been doing. Coming up on nearly a month without serious strength training due to a shoulder problem. Saw a Dr last week and now know it's impingement (the likely result of my shoulder separation from back in '09). Happy it's not a tear. Doing band exercises to deal with the shoulder impingement issue. At least I have a plan now.
Good deal: Progress! I had PT for impingement some time back (hadn't been able to do some exercises, such as DB pullovers, because even a very light weight would completely involuntarily drop out of my hand!). It was pretty effective. I modified some strength exercises going forward, but long run it wasn't a continuing problem in other ways. (I admit, I'm a lackadaisical strength trainer, unlike you. But I was able to resume most exercises, after PT, at the time.)
I hope you get an excellent outcome!1 -
I went for a little walk in some coastal dunes, just 7km in total. Then realized that there's a garmin challenge to get 300k steps in March and I was ... still far from it. Increased my steps for today to 17200, and then decided this is all rubbish as I'm not going to walk 20k step circles for the rest of March. I'm a bit miffed anyway as it'll be stormy for the next two days and I really want to go out on runs. Which I can't in wind for reasons. Oh well.. it'll get better again.2
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I did a slightly longer walk than normal - 24 miles, at 52,000 steps. It took a while - just over 8 hours, so I slowed down a bit from normal.
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The usual bore-fest (for the audience; made me happy).
25' yoga/stretch.
5.16mi trudge (at 3.4mph, can't really call it a walk . . . babying the knees, mostly).
34' stationary bike, mostly easy pace, a little push at the end. (58% Z2, 14% Z3, 10% Z4 at the end before CD.)
HR graph from the bike, pretty hilarious, to me. Can you tell where I got bored, just wanted to be done? Where CD started? 😆
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Full body conditioning. 4 rounds, 45 seconds each w/ a 15 second “active rest” in between (which I mostly didn’t do because I needed the 15 seconds to try to catch my breath). No breaks. It was great. And horrible.4 -
Shoulders and Abs today. Dumbbell Military Press, Front Raise, Side Raise, Rear flies, Vsits, lying leg raise, russian twists and plank. May do some cardio later this afternoon.2
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Leg Press
Step ups
Machine chest press
Seated rows
Dumbbell shoulder press
... And the gyms have closed here again as of Monday, so last workout at the gym for a while.2 -
Cycling - 45 minutes
Weights - 30 min 3 sets of 8 reps plus pushups/lunges etc
Pilates 30 min
Pretty mundane day2 -
Same-y, same-y.
25' yoga/stretch.
5361m machine rowing, as 2k, 2k, 500, increasing pace today, but short of max effort throughout. 2:33.2 @ 20, 2:27.6 @ 20, 2:16.3 @ 24 (on the 500m). Hit 70% HRreserve then Z4 midway through the 2nd 2k, peaked around 85% on the 500, most of which was Z4.
Tomorrow is my regular rest day, planning to do just the yoga/stretch.1 -
I over- slept, causing me to miss yoga at 10 a.m.
I hangboarded. This went pretty well, although my hang off the 12mm ledge wasn't for very long - around 5 seconds average.
I then did some finger curls, working up to 60kgs. I followed this with upper body lifts, doing:
- 3 sets of 7, bodyweight dips on rings
- 3 10-second l-sits
- Military press, working up to 2 sets of 2, 40 kgs
- Bench, working up to 3 sets of 3, 60 kgs.
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35 minutes on the rower, then another 35 on the LateralX today.2
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Modified my normal weekend a bit to soften impact on a sore heel.
Normal 1:05:00 bike session on Friday, but skipped the 20 min transition run.
Saturday 1:35:00 bike ride, again skipped the 25min transition run.
Yesterday morning was 75 minute easy trail run done as a run/walk. In the afternoon, I did a longer swim workout that included a timed "one mile" swim (64 lengths) as part of the 2600yd session.
Rest day today - yoga, foam rolling and lacrosse ball rolling.1 -
Upper body session today. My goal is to build muscle, and I am following the PHUL program, adding in a couple of extra sets as I was not feeling very sore previously. I am still concerned that I am not stimulating enough for muscle growth, so I will add in a leg day.1
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Warm-up...
Yoga (15m)
Workout...
Handstand Wall Hold - 6x20s (2m)
Pull-ups - 3-6-9-3-6-6r (33r)
Ring Dips - 6x3r (18)
Jumprope - 6x1m (6m)
Hollow Body Leg Lifts - 6x10r (60r)
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30 minutes/20 SR (stroke rate) average on the rower, then another 22 minutes on the AD Pro (Assault Bike) -- it's an odd number but wanted to be done by 1 PM. Started out a bit too hard on the rower -- got up to 80% max on HR. One of those things that doesn't feel like it's bad that day until tomorrow when I have a hard day. It will likely show up then. Have a 1K timed test tomorrow. Should be interesting.
At my best, I wasn't very good at these (around a 3:39 is my best). I'll just try to get close to 4:00 tomorrow.2 -
75 minutes rowing on the riverat 5:30 am. High wind, elevated river flow, challenging conditions. 623 calories, bliss2
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Rowing 10 secs on (hard) 20 secs off x 201
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About 30' yoga, stretching, and a bit of foam rolling.
5.5mi walk at 3.6mph, slow: Knees, especially the left, just hanging out on the edge between OK and not-OK.
About 34' stationary bike, pretty easy pace.garfinkel5 wrote: »75 minutes rowing on the riverat 5:30 am. High wind, elevated river flow, challenging conditions. 623 calories, bliss
@garfinkel5, I have serious river envy. Ours has thawed, but is still really cold. I'm a little conservative about water temps, generally. On top of that, in early Fall (2020) we did a rescue of a flipped single from my double, rower couldn't get back in, so we ended up towing him (draped over the stern of the double) and his shell (alongside).
It went fine, but if the water had been cold, I'm not sure it would've been fine. Then, the Iowa crew club incident this week. 😬 One dead, one missing long enough that almost certainly dead 😢, no safety launch, which is how our tiny club rows, too. I usually shepherd some singles, half-a**ed safety boating from the double. I'm not there yet, at current water temps.
Hoping to feel good about being on the water soon, good odds I'll sneak out in a double (better: quad) before encouraging any of the newer rowers in singles. Warmer water is coming.
Enjoy your rows, glad you have conditions you find OK to be out!1
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