What Was Your Work Out Today?
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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...
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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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Went for a little jog. Last did a 10k run 25 yrs ago.
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* Rowed bow in a quad, 6951m. Heavier boat, easier to get suspension for better leg work.
* Walked 5.19mi, 3.6mph - knees are juuussst hanging in there at a tolerable level, so keeping it kinda slow for comfort. Then Garmin mysteriously upgraded my walking VO2max estimate from 40 to 41. 🙄🤣🤷♀️
* Strength-ish supersets for 33', mostly upper body, mostly push, mostly dumbbells, conditioning kind of intensity.1 -
Pahla B's Walk Off the Weight Day 4. I'm alternating her videos with DDPY (yoga).1
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Morning boot camp.. evening badminton1
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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.
Only a hardcore person thinks, "hey great, now my heart surgery has skin...", "I can scuba again!".
That's great news for you, I know you love to do that.1 -
60 mins of HIIT jumping , push ups , 3.0 miles walk3
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Run today had a slight touch of speed work in it. An hour's effort, starting with 10min of warmup pace, 5 min endurance pace, then 12 rounds of (2min @aerobic pace/30 second pickups) with pickups getting faster in each of 3 rounds. First pickup done at 8:55pace, then 8:35pace, then 8:11pace, then back to 8:55, etc. finished with 10min cooldown.
I'm still not doing any true speed work, but the toggling back and forth between paces really seems to help me build run fitness.
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Yesterday off (had my pool equipment worked on). Today, just 20 minutes rowing. Had to follow my wife to get her car's oil change and drive back. I might miss tomorrow too since I have 3 different contractors here tomorrow.
Golf tonight. Might try the half marathon Sunday as this is the most rested I'll likely be for some time.1 -
4 sets of 10 leg press @ 130 lb
3 sets of 10 one leg KB deadlift
3 sets of 10 tricep extension - 40 lb
20 min stair master (100 flights of stairs)
1500 yd swim - 30 min
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* Around 40' yoga - stretch - foam roll
* 12.42mi bike ride, slow as well as short (unseasonably hot here, mid-80s, but its a nondry heat 😉)
* 40' or so mostly core exercise, mostly with stability ball1 -
Was waiting on my contractors to show and asked the wife if she would interrupt me if they showed, so that I could get my workout in.
Did 30 minutes of supersets and then 7 minutes X 3 on the rower with 2 minute rests. Tried to stay at 24 or 25 SPM or more for the duration and close to 90% max HR. Reached 92% max HR on the last one. 2:11 pace, 2:13, then 2:12 roughly (all around 150 Watts, which on the rower is OK, not great, not terrible). I'm sure I could sustain more power if it wasn't directly after a lift, but that's why I'm doing it. Usually after a lift, I'm 6 to 7 full seconds slower on pace than when I'm fresh.
Trying to work back toward doing 4 X 2K @ sub 8 minute pace again.3 -
4x8 overhead press
4x8 dumbbell rows
3x10 bench press
3x10 lat pulldowns
2x12 dumbbell flies
2x15 skullcrushers
3x12 curls
slowly trying to bulk and add some muscle, i had been lifting for maintenance/recomp for 2 years.2 -
Bike trainer session focused on Cadence ladders with endurance. Idea is to mimic HIM race distance effort over a hilly course. Sixty four minute effort starting with warmups, then holding 170W while cadence varied at prescribed levelss: 2 min@65-70, 1:30@ 60-65, etc. Felt ok doing this outside in the afternoon sun. Consumed a large electrolyte drink during the ride. Will consume another one first thing tomorrow.
Looking forward to a group training ride with 7-8 tri club friends in the morning. All of us are in IM prep, either for Maryland or Chattanooga races in Sept. Tomorrow's fun will be 55-60 hilly miles. The ride will be another chance to practice nutrition and hydration strategy during a challenging ride:hills, pace and warm/hot temps.
My goal is to consume roughly 400 calories and 24oz fluid/hr during the ride, while keeping my power output in check. "Underfueling" or "Overcooking" the bike segment usually leads to a disastrous run split. (often forces athletes to walk most of the marathon)4 -
4x6 - deadlift
4x8 - dumbbell rows
4x8 - biceps curls
4x8 - upright rows
4x8 - 45 degree hypers
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Body Groove work out of the day (30 min of dancing).2
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I did 30min of hamstrings and core on the stability ball. Then 15min of moderately paced jump rope. Then 3 sets of back and biceps (Dropsets)
Bent Over Unilateral Arm Pulls
DB Deadlifts
Supinated Bent Over Rows
Bent Over Reverse Flies
Wide & Narrow Bicep Curls
Hammer Curls
Alternating Isolation Hold Curls2 -
* 6990m rowing bow in a quad (cheating a little on the meters; we did drills by pairs for a short segment, but I rowed the whole 30' shell & 4 rowers by myself for 3 short segments when I was control freakin' about steering some tight bits)
* 5.12 mile trudge at 3.4mph (too bleepin' hot to do anything non-slow 😆)
* 38' strength training, the usual aging joints (re-)conditioning stuff0 -
Group ride this morning. 53 miles and 2800 ft of climbing. Overall pace of 16mph isn't very meaningful since speed varied widely during the ride. Our outbound trip was almost all of the climbing, so the return was much faster. It was a beautiful route and fun to ride with friends.
Long swim and long run tomorrow. Hoping to squeeze into the wetsuit for my first open water swim of the season.2 -
Reddit recommended routine progressive bodyweight for one hour. Of course including lots of rests between exercises. Muscles still felt very heavy and tired in the evening, but anyway.. I went out to run the fastest 5k in ages, just over 39 minutes (that's fast for me. I'm a certified slow runner). Running programme called for a slow 5k, thus I completely screwed that one up 3
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