What Was Your Work Out Today?
Replies
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Ran 10k, minus about 600m walking, plus about 220 meters extra because my Garmin watch has worse tracking than my phone, and I wanted to have 10k on both.
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16 km on my road bike and 5 km walking 😎
Taking it easy today 😌2 -
Just a row as bow in the double, little less than 7k (no specific # because I forgot to turn on the Garmin until a few hundred meters into the row 🙄).0
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One hour kickboxing this morning plus 1m walk there and 1m back.
Tonight:
Dumbbell squat
Alternate dumbbell lunge
Superman's
Mountain climbers
Russian twists2 -
3.6 mile run in a light drizzle - loved it. Probably do some stretching and rolling for the second workout later today.1
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One hour rowing machine. 12.2K meters. Have to row a half marathon before the end of the month. That's 21.1K. I might stuggle with just finishing it.3
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Put in a second long weekend training effort and felt pretty good about it. Plan called for a 2:45-3 hour ride, followed immediately by a quick transition run of up to 30 minutes. Joined two tri club friends who are training for the same race and headed out. We had a slowish start on a local bike path, having to avoid pedestrians for the first few miles, then we peeled off and onto the roads for the rest. Really felt good to settle into aero position and work together to push a 20-22mph pace for several extended blocks of time. Got a little wind and rain, which helped cool us off. Rode for 48.8 miles at a 16mph overall pace during the 3 hour ride.
I've been focused on dialing in nutrition and hydration while on the bike. Goal was to consume over half the calories expended on the ride, in order to avoid being too depleted when starting the run. I consumed two bottles of Maurten drink mix (320&320) plus two waffles (140+ 140) so 920 total intake calories, offsetting more than half the 1622 calories burned during the ride. (per my power meter measurement) . I also consumed a bottle of Precision Hydration electrolyte mix, giving me extra sodium, etc. The end result was that after the first half mile of the run, I found my legs and my energy was good. Enjoyed a relaxed 10:15 pace for thirty minutes and finished knowing that I had more gas in the tank.
Rest day tomorrow, then we start a final four weeks of build plus one week of taper to race day.3 -
Good luck with the half marathon, Mike!
Thursday
An hour of yoga, followed by a rest day. (I managed 15,000 steps so wasn't completely sedentary.)
Friday
90 minutes bouldering in an average session. I got one new route graded v4, although I suspect it's actually v2-ish. It is very long, out of a cave, with a deadpoint for the crux. But it is jugs the whole way.
Saturday
Hangboarding. My first session in a while, I was weak.
Sunday
Squats, 3 sets of 5, 80kgs
Deadlift, 3 sets if 5, 100kgs.
12 mile walk in pouring rain.0 -
Sunday's supposed to be rest day, but one of my elder orphans groups (yes, really) had a picnic at a big metropark that has nice bike/walk trails around the lake system that's the park's centerpiece, so I took my bike, rode (I think) pretty much the whole basic loop (got slightly lost briefly so I'm not 100% sure). Garmin says 18.93mi, which was (of course) on the sturdy hybrid bike.
It was lovely, perfect weather (sunny to lightly cloudy, temp close to 70F), clusters of Dogwood trees in bloom here and there, and the obnoxious, awful, invasive Honeysuckle bushes that are now everywhere (including in the park) line the paths along most stretches, are blooming, smell absolutely wonderful. All kinds of birds, including swans and other waterfowl out on the lakes (with recent hatchlings), people sailing, fishing, canoeing, kayaking, paddleboarding, riding horses, swinging on swings, inline skating . . . you name it. (I got hissed at, up close, by a Canada Goose.)
Wholesome, and fun.2 -
Mowing the lawn. Saved it for rest day.
1 -
I train one body part a day.
Shoulders- Machine shoulder press, dumbbell side laterals, leaning side cable laterals, cable facepulls, seated rear laterals, shrugs. 4x12,10,8,6 for each exercise.
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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A nice lunch time stroll.. badminton later today...2
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One hour of cardio today. 30 minutes on the rower, then 30 on the LateralX. Rooftop yoga tonight. Tuesday's class (my regular class) was cancelled, so we're going this evening. Really lovely streak of weather we're having here in Tucson without it being too hot -- 80 degrees or so this evening.
Just keeping the fingers crossed for tomorrow. Some clouds without precipitation -- that's potentially bad news in wildfire country, because all it takes is one dry lightning and everything goes up pretty quickly. Now until late July is our really dry season.2 -
Climbing!
It was possibly my best ever session - I went on a sending spree. I normally do slab for bits of the session to lower the pump; I did way more caves and overhangs than usual. The downside was that I did get pumped more quickly than the usual, so only lasted 75 minutes.3 -
* 8663m rowing bow in the double. We rowed upstream past the bridge to see the baby swans, still quite tiny. My double partner was able to count them on Saturday (7 babies) when she rowed with another friend, but they were milling around today too much to count, so we don't know if all 7 still survive.
* Walked 5.14mi, 3.5mph average speed. Deliberately slow, babying the worse of my bad knees today.
* 34' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells.1 -
So I'm back to the gym after fasting for the last 30 days, I did try and go during and got a few workouts in but am very surprised at how fit I still am
I amazingly managed to run a mile in 4m 12 secs and ran a whole 5k in 17m 10secs,
Thought it was a fluke or a Garmin miscalibration but I've done it twice now
Time to up my strength training and get ready for Tough Mudder2 -
So I'm back to the gym after fasting for the last 30 days, I did try and go during and got a few workouts in but am very surprised at how fit I still am
I amazingly managed to run a mile in 4m 12 secs and ran a whole 5k in 17m 10secs,
Thought it was a fluke or a Garmin miscalibration but I've done it twice now
Time to up my strength training and get ready for Tough Mudder
My guess would be a miscalibration on the mile at least. 4:10 would put you close to elite for a university track athlete. And they work every single day at getting faster. I could see the 17 minute 5K perhaps if you were a strong runner before. My son, who is currently in terrible shape for him, can run a 5 minute mile any time he wants (he was a star wrestler and soccer player but could have ran track as well in high school).
Either way, you should do great on your Tough Mudder.1 -
Boot camp today morning.. probably an evening walk or some stretching exercises in the evening2
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Yesterday was jump rope, chest, shoulders and tris.
Today is going to be an active rest day!3 -
A lot! Did a session of Reddit Recommended Routine (bodyweight workout). Then in the evening I ran 3.35km as first part of my getting better at running again Garmin routine. Yes, I did feel the strength workout during running. At the same time I could not run slowly and somehow managed to run the fastest 3km this year. While this was supposed to be a slow run. Ho hum... 1
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Push workout today, chest tricep shoulders along with abs and 20 min on 12 incline 3.5mph1
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Yoga blew last night. New instructor that just basically wanted you in power poses until you were in a lot of pain. Not enjoyable.
Today was supersetting (lots of pullups, pushups, deadlifts, weighted squats, overhead presses, lateral raises, lunges and weighted step ups) followed immediately by a tougher short interval row on the machine.
Roughly 800 calories on the hour. The 31 minutes is the rowing portion. It splits it up when your HR goes down for an extended time. The last half was the row and the first half is the lifting sets.
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MikePfirrman wrote: »Yoga blew last night. New instructor that just basically wanted you in power poses until you were in a lot of pain. Not enjoyable.
Today was supersetting (lots of pullups, pushups, deadlifts, weighted squats, overhead presses, lateral raises, lunges and weighted step ups) followed immediately by a tougher short interval row on the machine.
Roughly 800 calories on the hour. The 31 minutes is the rowing portion. It splits it up when your HR goes down for an extended time. The last half was the row and the first half is the lifting sets.
Hear you loud and clear on the Yoga suck factor, amigo! I really dislike "Power Yoga" since I'm after flexibility, balance and recovery during yoga. I much prefer enduring pain from other sources.
Your chart, however, tells the story of productive discomfort! That's quite an effort for an hour. The graph is a great visual view of your cardio fitness, since your HR drops like a stone between rounds. That means that you'd leave most folks in the dust when rounds 4 and 5 come along and they're gasping for breath, unable to recover and your engine is running just above idle speed. Wow.
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First day of the training week. Felt great after a rest day. Bike/Run brick workout.
Bike: 1:20:00 endurance session called "Tempo 20's" 25 minutes of various warmup outputs, cadences, then the main block was 2 x (20min@ 175W/5min recovery @120w) then cooldown.
Run: 15 min ez transition run. Felt great coming off the bike and then caught myself going too fast starting the run. Eased back to 10:00 pace.
Consumed some electrolytes even though this was only a 95min session. Trying to keep ahead of fluids and electrolytes during the week to help recovery and set me up for two long training days again this weekend.
Swim/run tomorrow.2 -
40 min swim / 2100 yards2
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I had a hospital appointment, and I don't like the Tube, so I did a lot walking to get back from it. (I also needed to do some running to get my train on the way there.)
The good news is that flesh has grown over the device covering the hole in my heart, so I now have full scuba sign off! My bend was in 2017, do it's taken me a while to sort out.
I hangboarded when I got home, and then did a quick bench session. I was reasonably strong at the hangboarding. For bench I got 3 sets of 8, 50 kgs.
I ended the day on over 20,000 steps.3 -
lap swim this morning. 2400 yds done as four blocks of 10x50's, w/10 rest. Various sighting and fast start strokes to mix up the 50's.
Will do a 45 min run with tempo blocks tonight.3 -
Boot camp with a lot of pushups today morning... evening will try to get a run/walk in depending on the weather...3
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Yoga then...
Handstand Wall Holds - 35-30-30-30-30s (2m35s)
Hollow Body Holds - 35-30-30-30-30s (2m35s)
Pull-ups - 8-7-7-7-7r (36r)
Ring Dips - 8-7-7-7-7r (36r)
Jumprope - 5x60s (5m)
Vacuums later today...2 -
Today is leg day!! Absolutely cannot wait to be at the gym making my sticks cry!2
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