What Was Your Work Out Today?
Replies
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* 7348m rowing bow in the double (got in some extra meters because of parking failure: Yes, my fault, because bow is in charge of steering, and I blew it 😆, so we had to circle back to let me try again)
* Rode the bike to/from a picnic meetup at a local park, little over 30' total ride time, mostly easy pace (little push on the way there - running late as usual! Still slow, though - always slow.)
* Walked 5.12mi, 3.7mph average speed.
* 36' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells
Now I'm tired . . . today, wondering if I'm too old to be me. 😆🤣
Need to foam roll a little before bed, though, or I'll be sorry.
Oh, and - I did do the core workout after last night's post, as hoped/promised (?), about 40'.
I'm tired reading this! That's pretty awesome stuff Ann. Like three hours of hard work!
Today, around 55 minutes -- 30 on the rower (75% max HR, 6000m -- pace has fallen off as it's in the 90s already at lunch, though it's a dry heat
). Then finished off with 25 more on the LateralX.
Golf at 100 this evening! Actually didn't feel that bad last week.1 -
Run workout today. 65 minutes that included 4 x 8minute aerobic intervals w/ 3 min recovery pace intervals between rounds.1
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Almost nothing. On the river in the double, in bow, but only rowed briefly and intermittently. Working with someone who had to take last year off rowing, after only rowing for a season (maybe 2?) before that. Mostly, I set up the boat** (firmly or barely), let her row. I did a little rowing here and there to get us back on course (newbies don't go straight), because the university varsity rowers were out in force, taking up much of the river's width.
** Set up the boat: When firmly, it's a thing where you hold your oar blades very steady, flat on the water, to create a sort of stable outrigger for the other rower(s). They can practice, maybe make even pretty bad mistakes, be safe from flipping anyway. When done lightly, you hold your blades flat a little or a lot *above* the water, still outrigger-like, but the other rower(s) can feel any side-to-side flopping and what-not, but with your oar blades there to catch the boat before flip is inevitable.2 -
Took the bike trainer out to the back patio to catch some sun while pedaling. Did an hour muscle tension endurance session, with 3 x10minutes at higher watts but low rpms, 55-65. Not an aerobic workout, so much as a strength endurance ride.
Good weather forecast, so planning an outdoor run and ride this weekend. Pool laps will be indoors, but its almost wetsuit time.1 -
I walked. About 70 steps at a time for work. Got to 11400 steps today just from working. Won't be doing anything else today. Tomorrow I want to run 10km, at least i'll try.1
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Knee feeling a bit better but was feeling a bit rundown today. I started out saying I'd take it easy. Didn't workout that way!
Did 30 minutes of supersetting in the garage, then 4 X 5 minute intervals on the rower w/ 2 minute breaks. Starting to get more acclimated to this type of hard workout as I did "negative splits" on my rowing times -- meaning each one got a little better progressively with no falloff. From 2:12 on the first one to 2:10 pace on the last one. 4 X 2K is one of the hardest rowing workouts you can do. I'm trying to work back to that every Friday directly after my lift.
Was 91 degrees today but didn't feel all that bad. Fan in the garage and then we had breeze out back.
Also, didn't shoot well last night, but the 100 degrees golfing didn't feel that bad either. Maybe I'm just used to heat now.1 -
Walking - 45 minutes
Circuit Training - 30 minutes2 -
Back to recent normal Friday routine:
* 6971m rowing bow in the double (we've had some gorgeous weather/water this week: Sunny; flat water this AM)
* Walked 5.24mi, 3.7mph average speed.
* 33' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells
Stretching is non-zero but minimal since restarting on-water rowing (I'm not good about getting up any earlier than essential, and it works best for me to do yoga/stretch first, but that doesn't work with the rowing schedule . . . need to work that out). It's (I think) odd that I'll row 5 days this week, instead of 4; 3 days of yoga/stretch is better than 1-2. But 7 would be ideal. Always, it's a work in progress, eh? 😆MikePfirrman wrote: »Knee feeling a bit better but was feeling a bit rundown today. I started out saying I'd take it easy. Didn't workout that way!
Did 30 minutes of supersetting in the garage, then 4 X 5 minute intervals on the rower w/ 2 minute breaks. Starting to get more acclimated to this type of hard workout as I did "negative splits" on my rowing times -- meaning each one got a little better progressively with no falloff. From 2:12 on the first one to 2:10 pace on the last one. 4 X 2K is one of the hardest rowing workouts you can do. I'm trying to work back to that every Friday directly after my lift.
Was 91 degrees today but didn't feel all that bad. Fan in the garage and then we had breeze out back.
Also, didn't shoot well last night, but the 100 degrees golfing didn't feel that bad either. Maybe I'm just used to heat now.
Hmm, cumulative fatigue? 😉
@MikePfirrman, nice work on the negative splits. Agreed, 2K pieces at 2K pace are difficult (not sure what your target was, or if you think of a target pace?).
Have to admit, when I was following a training plan, my personal bugaboo was usually what my coach labeled "race pace" workouts. Our overall plan structure was based on a target 2K pace (itself established via a step test). "Race pace" workouts were pieces shorter than a 2k, but with a goal split faster than that target 2k pace. For some, the total work > 2K. So, maybe 6 x 500m, 2' off, at target 2k split - 1" or something like that.
I don't remember it exactly, but one time I was foolish enough to ask her for something extra, and it was a ludicrous thing like, I dunno, 4 or 6 x 1k at 2k pace - 2", or something. I don't remember what the rest interval was but . . . not long enough, for sure. 🤣 I've wiped the specifics out of my brain, because *ugh!*. 🤣
The collegiate rowers seem to hate their 6k tests the most, but I've never done one. In contrast to how our coaches managed us oldies, their collegiates had regular erg tests (2k or 6k) followed by an adjustment in each rower's target 2k pace to be used in figuring pace of other workouts, either in terms of a % of 2k pace for various spm (with periodized plan pieces for those spm at defined distances or times with defined rest), or as pieces of particular length (as described above) at some pace +/- the 2k target pace.1 -
FINAL PUSH today until a deload week (as much as it will be since I am travelling and I doubt the hotel I am staying at has a squat rack...). Squat day as final effort before I sit my a** on this 15 hour flight1
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90 minutes walk. Got my 10k steps in 6.39 kms. Feeling tired now.2
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EZ long run today. Some road, but mostly a trail run along a river. Just over 9.5 miles, 1:35:00 time. Pool work was a round of 500's focused on various stroke elements, catch, pull, kick, etc, leading to a race pace final 500. 2500 total.
Looking forward to a group ride with tri club friends tomorrow.2 -
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. 2
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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.
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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
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