What Was Your Work Out Today?
Replies
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60 minute trainer ride today. 10 min warmup going from 125-215 watts, then a combination of cadence drills and endurance work during the ride.
Long run and endurance swim planned for tomorrow. 11 weeks to race day.2 -
The usual audience-boring routine (which I need to switch up soon as I'm getting kinda bored myself - short attention span 😆).
35'ish yoga/stretch/foam-roll.
5.16mi walk, 3.9mph.
30'-ish stationary bike, started out easy, picked it up to around 85% HR reserve in the last 8'. Seems to be some increase in cycling power capability, with some cycling after a long hiatus, but it's still . . . not great. Pathetic, even. Oh, well.)4 -
Felt decent (but not fast yet) during my long run. Some pre-run foam rolling/yoga helped the legs warm up after only about 10 minutes. 1:25:00 run was a 45 minute ez endurance pace, then 10 rounds of 1min@Z4/1min recovery pace, then EZ 20 minute jog home.
Swim workout: 2500 yds. 200 warm up, then a pyramid:
4x50 5 sec rest
2x100 10 r
2x150 10 r
1x400 10 r
2x150 10 r
2x100 10 r
4x50 5 r
200 cooldown
Temps are warming up to the mid 50s today. Hope to sneak out for some trout fishing in mid afternoon.
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Walked 14km, plus 1km each to the train station and back home.2
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Friday - walked 4 miles
Today 100MM - downbeat strength2 -
Leg day!
I did 5 sets of 10 pull-ups and 3 sets of 30 push-ups as warm up.
I worked up to 3 sets of 5, 80 kgs, for squat; and 3 sets of 5, 100 kgs, deadlift.1 -
Planned formal stuff all done way earlier than usual, and slightly abbreviated, weird schedule so I could do a Zoom social then get together with a couple, out-of-town friends, for take out dinner (all 3 of us post both vax shots, all of us have been isolating).
25' yoga, stretch, foam roll.
5308m machine row, Z3 and below.3 -
Dumbbell squats
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Decline sit-ups
Rowing: 500 metres slow-steady. Then 4 minutes tabata style (10 on, 20 off). More decline sit ups.2 -
Cycled 40km. Really chilled nice, fast cycling. Until the storm came up and I had to cycle the remaining 10km against it. Oddly, my speed went down by a lot
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20 mins Rebounder, followed by 7 minute lower body stretching.
5 mile run
2.6 mile walk2 -
Bike/run brick session today. 2:20:00
Bike - 1:50:00
10 min warmup
4 x 15 min Sweet Spot intervals (10min@185w, 5min@125w)
30 min Endurance pace
10 min cooldown
Run - 30 min @ EZ endurance pace2 -
I went round my little brother's for a climb on his garden wall.
It was good - I was in reasonable form. I felt terrible right up to when I started. The it all felt good, and fell into place.
We did a short (maybe 5 mile?) walk afterwards.1 -
Short 10 minute workout today.
Rowing - the latest usual 10 secs hard 20 sec off for 4 minutes x 2. Some decline sit-ups in between and at the end.
Yes, I'm on a decline sit-ups kick this weekend.2 -
JessAndreia wrote: »Short 10 minute workout today.
Rowing - the latest usual 10 secs hard 20 sec off for 4 minutes x 2. Some decline sit-ups in between and at the end.
Yes, I'm on a decline sit-ups kick this weekend.
@JessAndreia, I hope you'll trust that this is no kind of loaded/gotcha question (!😬!), just me being sort of a rowing nerd.
When you're doing these, are your "off" bits easy rowing, or not-rowing? I've done a similar style of interval in the past, usually in the format WU, 8 x (20" on, 10" easy), CD (i.e., the old-school Tabata), so I'm just curious how you're structuring yours. I'm sure it's challenging!
(I don't do decline sit-ups. I'm not sure I even *can* do decline sit-ups. Go, you! 🙂)1 -
JessAndreia wrote: »Short 10 minute workout today.
Rowing - the latest usual 10 secs hard 20 sec off for 4 minutes x 2. Some decline sit-ups in between and at the end.
Yes, I'm on a decline sit-ups kick this weekend.
@JessAndreia, I hope you'll trust that this is no kind of loaded/gotcha question (!😬!), just me being sort of a rowing nerd.
When you're doing these, are your "off" bits easy rowing, or not-rowing? I've done a similar style of interval in the past, usually in the format WU, 8 x (20" on, 10" easy), CD (i.e., the old-school Tabata), so I'm just curious how you're structuring yours. I'm sure it's challenging!
(I don't do decline sit-ups. I'm not sure I even *can* do decline sit-ups. Go, you! 🙂)
Dang! Got me!
(kidding)
Completely rest, so not impressive. Not sure I'll switch to easy rowing as opposed to not-rowing as I feel like I need the rest to mentally and physically prepare for the all-out rowing bits. But hoping to be able to do 10 on 10 off (not-rowing) in the near future.1 -
JessAndreia wrote: »JessAndreia wrote: »Short 10 minute workout today.
Rowing - the latest usual 10 secs hard 20 sec off for 4 minutes x 2. Some decline sit-ups in between and at the end.
Yes, I'm on a decline sit-ups kick this weekend.
@JessAndreia, I hope you'll trust that this is no kind of loaded/gotcha question (!😬!), just me being sort of a rowing nerd.
When you're doing these, are your "off" bits easy rowing, or not-rowing? I've done a similar style of interval in the past, usually in the format WU, 8 x (20" on, 10" easy), CD (i.e., the old-school Tabata), so I'm just curious how you're structuring yours. I'm sure it's challenging!
(I don't do decline sit-ups. I'm not sure I even *can* do decline sit-ups. Go, you! 🙂)
Dang! Got me! (kidding)
Completely rest, so not impressive. Not sure I'll switch to easy rowing as opposed to not-rowing as I feel like I need the rest to mentally and physically prepare for the all-out rowing bits. But hoping to be able to do 10 on 10 off (not-rowing) in the near future.
There's not a single thing "lesser" or less impressive about that! Hard pieces are *hard*. And you're doing 8' of those intense intervals, besides. You're doing great.
(Like I said, this wasn't any kind of attempted "gotcha" or critique. I think you're doing good workouts, nicely varied, with some good intensity in the mix. Besides, I have no platform for criticizing others: I'm pretty much "all moderate, all the time" lately. 😆 And that's fine, too. Overall, I think it's a wonderful thing when an individual figures out what's fun, challenging, satisfying, creates the right progress for them . . . vs. maybe falling into some fad, or other people's expectations.)
Row on, and enjoy it! 🙂1 -
JessAndreia wrote: »JessAndreia wrote: »Short 10 minute workout today.
Rowing - the latest usual 10 secs hard 20 sec off for 4 minutes x 2. Some decline sit-ups in between and at the end.
Yes, I'm on a decline sit-ups kick this weekend.
@JessAndreia, I hope you'll trust that this is no kind of loaded/gotcha question (!😬!), just me being sort of a rowing nerd.
When you're doing these, are your "off" bits easy rowing, or not-rowing? I've done a similar style of interval in the past, usually in the format WU, 8 x (20" on, 10" easy), CD (i.e., the old-school Tabata), so I'm just curious how you're structuring yours. I'm sure it's challenging!
(I don't do decline sit-ups. I'm not sure I even *can* do decline sit-ups. Go, you! 🙂)
Dang! Got me! (kidding)
Completely rest, so not impressive. Not sure I'll switch to easy rowing as opposed to not-rowing as I feel like I need the rest to mentally and physically prepare for the all-out rowing bits. But hoping to be able to do 10 on 10 off (not-rowing) in the near future.
There's not a single thing "lesser" or less impressive about that! Hard pieces are *hard*. And you're doing 8' of those intense intervals, besides. You're doing great.
(Like I said, this wasn't any kind of attempted "gotcha" or critique. I think you're doing good workouts, nicely varied, with some good intensity in the mix. Besides, I have no platform for criticizing others: I'm pretty much "all moderate, all the time" lately. 😆 And that's fine, too. Overall, I think it's a wonderful thing when an individual figures out what's fun, challenging, satisfying, creates the right progress for them . . . vs. maybe falling into some fad, or other people's expectations.)
Row on, and enjoy it! 🙂
Thanks! And no worries, I didn't take your question that way at all.
I think your workouts are quite impressive, moderate or not. Many younger people wouldn't be able to keep up with you.1 -
Around a 40 minute easy row today, though it was hot, even in the AM. Also 20 on the Assault Bike and then swam this evening.2
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3.1 mile walk
Planks 6 x 30 seconds
Isometric exercises 6 x 30 seconds1 -
4th April - leisurely dog walk
5th April - argument with a timber sleeper - garden project & an afternoon in A&E! 🙄
(Bonus - fish & chip takeaway for tea!)
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10K row on the machine on the patio. It was 85 degrees, so it was nice to have a breeze at least. Managed, albeit was pretty slow, to keep the HR all under 73% max (140). Most of it was actually under 70% max.
Got one of those industrial floor fans coming this week for my weight gym in the garage. Going to need it!2 -
I got another cheeky dive in.
It was cold. Visibility varied from 20 cm to 5 metres. The water temperature was around 8 Centrigrade, the air temperature was lower. It started to snow as we went in. By buoyancy was good; my air consumption was low (12.8 litres per minute Surface Air Consumption.)
I went for a walk afterwards, getting around 30,000 steps in. (I am on the left.)
5 -
Rest day today, so just an easy 45 min spin to flush out the legs.2
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Chest day (3 sets of dumbbell bench press and pushups) and a lot of walking1
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Still sick, phlegm city. 🤢
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After a rest day yesterday, another round today of:
* 30' or so yoga/stretch/foam-roll. Feel a little stiff in the AM, and this gets the joints oiled up again. (Wondering if my thyroid meds need adjustment, though, since stiffness for me is a leading indicator sometimes.)
* 5.11mi walk, a little faster at 4.1mph average this time.
* 30' stationary bike, easy pace.2 -
30 mins of core work today. Doing legs 3days/week is too taking. back to 21
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40 mins Rebounder.1
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Intermediate kickboxing - 60 minutes2
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Fit Father Project - Phase 2 - HIIT training on the Dreadmill for 35 mins2
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