What Was Your Work Out Today?
Replies
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Around 30 minutes of supersetting, then 750m X 4 on the rower with one minute rests. Cut it short as I'm expecting a treadmill delivery any minute (for the wife and daughter -- I might walk on it on occasion, but my runner days are over).3
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Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press2 -
Bike/run brick today
Bike 1:02:00 - 10 min warm up, then 3 x (10 min sweet spot power, low cadence (55-65)/ 4 min recovery output)
then 10min endurance pace, 5 min cooldown
Run off the bike - 15 min at EZ HM endurance pace.(10:15/mile)
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Shoulder day - overhead press with dumbbells , upright row
An hour walk at a brisk pace2 -
Another day, another
* 30' yoga, stretching, foam rolling
* 5377m machine row
I feel like some of the stretching, and the foam rolling, is helping with knee discomfort from the walking, maybe. But other factors could be helping. Who knows? 🤷♀️ Regardless, I'll take the effect, whether I know the cause or not.2 -
Swim this am; 2400 yds
warmup, then some kicking and pulling drills into
4 x 400 builds
cooldown
I'm a mediocre swimmer, so I'll need to add a third swim each week to make significant improvement in swim fitness by race day.2 -
Swim this am; 2400 yds
warmup, then some kicking and pulling drills into
4 x 400 builds
cooldown
I'm a mediocre swimmer, so I'll need to add a third swim each week to make significant improvement in swim fitness by race day.
I wouldn't consider anyone that does open water swims a "mediocre swimmer". I'd personally be a great drowner in those circumstances.1 -
JessAndreia wrote: »Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Same today, except dumbbell Squats instead leg curls (and prior to RDLs).1 -
MikePfirrman wrote: »Swim this am; 2400 yds
warmup, then some kicking and pulling drills into
4 x 400 builds
cooldown
I'm a mediocre swimmer, so I'll need to add a third swim each week to make significant improvement in swim fitness by race day.
I wouldn't consider anyone that does open water swims a "mediocre swimmer". I'd personally be a great drowner in those circumstances.
I guess it all depends on the group you're comparing yourself against. You're a heck of a rower, but I know that you compare yourself to the elite folks and realize the differences that exist. In my case, I'm an "adult onset swimmer" so I see the wide gap between me and those in my group who were swimmers in high school and college. And at 63, I'm never going to catch them, lol. My goal is to simply finish the swim while remaining fresh for the bike and run.
BTW: Even mediocre swimmers can usually finish an Ironman swim with the help of a wetsuit.
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Short 1.4 mile walk during my lunch break and 20 minutes of isometric exercises, inc. Planks this evening.1
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35'-ish yoga/stretch/foam roll.
5.1mi walk, 4.0mph average.
30' stationary bike, easy pace.1 -
It's a rest day today, so only a short 1.6 mile walk lunch time.1
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I did 2,600 steps walking my dog, and later I'm going to walk 55 minutes per way to my Christian friendship club :-)2
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Had to miss yesterday to meet with my Accountant (I detest tax season, so if I've seemed grumpy lately, that's why! All better now that I have them done).
Today was 65 minutes or so of cardio. First 40 on the rower, then 25 on the Assault Bike. Really have to pat myself on the back for keeping the HR in check today. I'm usually terrible about that. Plus, it's not easy to do on the rower, but all of it today was under 70% max HR. I strive to keep my SS (steady state) days between 60% and 70% max HR and 52 minutes of the workout were in that zone. Most of the rest of it was climbing up to it in Warmup. Only like 2 minutes slightly above it (at 71%).
An equipment assembly company is putting together the new treadmill tonight (Sole F80). Going in the master bedroom for my wife. I don't run any more, but I might use it to walk uphill on occasion. My daughter loves running, so she'll use it all the time.3 -
Ran tonight. Did the workout on the grass soccer fields.
Did Billats tonight. After warm up and ez pace run for 20 minutes, did 10 x 200 billats, then finished with an ez pace cooldown.
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30' or so yoga - stretch - foam roll.
5365m machine row. Still doing 2k-2k-500; with 2' of row out, drink water, row in, between; and 2' CD at end, pretty easy pace (around 2:34 on the pieces), around 70% reserve at peak HR. Average spm 19.2 -
Upper body lifting day. I was massively out of form, everything felt heavy. I did:
- 2 sets of 5 and 1 set of 4, bodyweight dips
- 2 sets of 5, 30 kgs OHP and 2 sets of 3, 35 kgs
- 3 sets of 5, 50 kgs, bench
- Some L-sits, but I didn't hold them very long.
- Some pull-ups off the hangboard 20 mm ledge.
I don't know why it was so hard - my sleep was pretty good. Oh well, today is a new day, and I've started off with a few pull-ups, L-sits, dips and a an hour of yoga. These have gone way better than yesterday.2 -
Cut the 5:30am swim short. Plan called for 2500yds, but I quit after 1500, mostly due to fatigue. Think I didn't get enough recovery from last night's run. Have a deep tissue massage set for noon, then an indoor trainer ride tonight.
Hoping today's Covid shot (#2) doesn't cause too many side affects. 2 -
Warmup - Yoga
Workout
Handstand
Wall Holds - 5x20s (1m40s)
Pull-ups - 8-6-6-4-3r (27r)
Ring Dips - 5x4r (20r)
Jumprope - 5x1m (5m)
Hollow Body Holds - 5x20s (1m40s)
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Got a bit of a late start, so I only did an hour, which isn't a lot of time for a lift and a row combined. Did a decent superset lift, then straight into a 6K. Wasn't completely all out but hard enough. Not a great time (2:19.1 pace), but that was right after lifting. I was a bit spent to start already. HR got to around 93% of max toward the end and I did manage to end on a decent pace in the last 1000m, so that was good.2
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35 mins Rebounder workout, followed by 25 mins of isometric exercises, planks and press-ups.1
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1 mile walk
Jari Love - Get Ripped1 -
* Around 30' yoga - stretch - foam roll.
* 6.36mi walk at 3.7mph moving average. Bizarrely, Garmin thinks I went up 425 floors, down 396 floors, most of that during the walk. (In reality, zero stairs en route, but steady gradual elevation changes). 🤷♀️ Wandered the suburbs rather than walking to & on the community trail today, as there was some threat of thunderstorms, wanted to stay closer to home. (Rain later in the day, nothing more.)
* 31' stationary bike, easy pace (mostly Z2, only 2' Z3), around an imaginary 11k or so, in my living room.
Not even remotely why I did it, but that's enough calories for not only my routine macro goals, but carrot cake *and* a pint of nice craft IPA . . . sequentially, not together. Hope everyone's having an enjoyable Friday!
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* 6.36mi walk at 3.7mph moving average. Bizarrely, Garmin thinks I went up 425 floors, down 396 floors, most of that during the walk. (In reality, zero stairs en route, but steady gradual elevation changes). 🤷♀️ Wandered the suburbs rather than walking to & on the community trail today, as there was some threat of thunderstorms, wanted to stay closer to home. (Rain later in the day, nothing more.)
My Garmin watch doesn't measure 'floors climbed/descended', but from what I understand @AnnPT77, for those who do, it can go a little haywire during changes in the weather i.e. becomes blustery, windy, starts raining etc and therefore does not give an accurate reading of Elevation. But like always, these stats are an approximation and are never truly accurate 😉.
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sweetdaisy13 wrote: »* 6.36mi walk at 3.7mph moving average. Bizarrely, Garmin thinks I went up 425 floors, down 396 floors, most of that during the walk. (In reality, zero stairs en route, but steady gradual elevation changes). 🤷♀️ Wandered the suburbs rather than walking to & on the community trail today, as there was some threat of thunderstorms, wanted to stay closer to home. (Rain later in the day, nothing more.)
My Garmin watch doesn't measure 'floors climbed/descended', but from what I understand @AnnPT77, for those who do, it can go a little haywire during changes in the weather i.e. becomes blustery, windy, starts raining etc and therefore does not give an accurate reading of Elevation. But like always, these stats are an approximation and are never truly accurate 😉.
Yes, thanks.
It's *somewhat* consistent, in all weather/atmospheric conditions, in seeing large numbers of flights of stairs in my outdoor walks, though I don't take any of it literally! It isn't what I'd really call hilly here, but there are several intersecting river/creek bottoms in this general area, one very close; and virtually none of any of these local walks is level, just varying degrees of gentle up/down slopes and rolling rises/valleys. Even so, I'm definitely not taking it seriously. It's plausible that there's *a bit* of extra calorie expenditure in the up/down of the terrain, but that's about as far as I'll credit. I've compared against exrx.net's walk/run net calorie estimator, with and without a gentle slope assumed, as a reality test.
The floors thing just amuses me. But yes, virtually everything the device does is an estimate.1 -
I was worried this morning, since I suffered some vaccine side effects last night (chills, muscle aches, etc.) Had a longish ride/run on the schedule and I was not very energetic when I woke up.
I rode outdoors with two friends and once underway I felt fine. We went for two hours at an easy endurance pace(32 miles) then I hopped off the bike into a 25 minute transition run. Legs felt heavy at first, but after a mile or so I was fine.
Another two weeks of general base building, then Half Iron race distance (70.3) training begins.2 -
10 mile trail run, average pace 9:18 min per mile.2
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4 sets of leg extensions, 200 reps on leg press, 5x5 squats, 3x10 sissy squats and 3x30 walking lunges. Fried quads.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Yesterday
Pretty short rowing: 2 min 40 secs of 10 seconds on 10 seconds off x 2. My rowing machine caps at 2:40 min when set to 10/10, thus why the specific 2 minutes and 40 seconds. (Felt tired from a 9.5 hour work day, but still felt like rowing a bit).
Today
Dumbbell lunges
Dumbbell RDLs
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press3 -
Around 30' yoga - stretch - foam roll.
5280m machine row, as 2k, 2k, 500m again, plus CD & row in/out; averaged 2:33.8 at 18spm on the pieces, HR under 70% reserve, so mostly Z3 (73% Z3 😉), the balance below.
The usual one per week rest day planned tomorrow, plan to do just the yoga etc. part of my usual routine. Still thinking about how I want to and will get out of my current rut, but staying in the rut until there's something more appealing. Cogitating.1
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