What Was Your Work Out Today?
Replies
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* Just over 7k rowing bow in the quad. (Same rower lineup from Monday's tree adventure let me steer again - go figure 🤷♀️. It was hot, but blessedly uneventful.)
* 2.4mi walk with a couple of my rowing buddies, right after the row, leading to . . .
* lunch at a plant-filled beer garden, next to a pond with a fountain.
I think this may be li'l ol' lady cardio? 😉😋
@mistyrbell9588 - Hang in there, just keep gradually progressing via keeping a bit of a manageable challenge in your routine, doing things you find fun: You'll amaze yourself with what you accomplish, long term.
I didn't become routinely active until my mid-40s, after around 8 months of full-course cancer treatment, obese at the time. Now I'm 65, very active, a healthy weight, and light-years healthier/stronger. Younger, health and capability-wise, for sure.
(Garmin exaggerates. 😉🤣)
@AnnPt77, according to Garmin, we're the same age.
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MikePfirrman wrote: »
You have to understand that super incremental, consistency is the key. People don't become athletic overnight. It's by doing something every single day or around five or six days a week (taking one day of rest). It also helps losing weight. I was over 40% body fat at 255 or so. Now, I'm nearly 200 lbs but only like 10 of that is excess fat that I would like to lose. I'm likely around 20% body fat now and even have a (slight, not ripped) six pack at 200 lbs (and I'll be 57 this year). You can do a heck of a lot more strenuous exercises when you've slowly lost the weight and built up to it.
But just do it one day at a time. Don't look ahead and don't compare. Just be super consistent.
@MikePfirman - This paragraph is THE ANSWER for 99% of us. It's incredibly simple to say, but often very difficult for many people to execute over the long term. That is why I believe that those who succeed in achieving long term fitness are the people who have made it a habit. For those folks, there's no thinking involved, it has become automatic.2 -
Back from vacation and into the lap pool. 2600yd swim today, starting with drills, then a main set of 5x400 @ just above race pace using a pull buoy to simulate a wetsuit swim. Bike trainer work resumes tomorrow.2
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* Just over 7k rowing bow in the quad. (Same rower lineup from Monday's tree adventure let me steer again - go figure 🤷♀️. It was hot, but blessedly uneventful.)
* 2.4mi walk with a couple of my rowing buddies, right after the row, leading to . . .
* lunch at a plant-filled beer garden, next to a pond with a fountain.
I think this may be li'l ol' lady cardio? 😉😋
@mistyrbell9588 - Hang in there, just keep gradually progressing via keeping a bit of a manageable challenge in your routine, doing things you find fun: You'll amaze yourself with what you accomplish, long term.
I didn't become routinely active until my mid-40s, after around 8 months of full-course cancer treatment, obese at the time. Now I'm 65, very active, a healthy weight, and light-years healthier/stronger. Younger, health and capability-wise, for sure.
(Garmin exaggerates. 😉🤣)
@AnnPt77, according to Garmin, we're the same age.
In your case, I wouldn't be as flippant, nor question the results.
Your training routine is impressive, and inspiring! 👏🏃♂️🚴♂️🏊♂️ 💪 👏 I enjoy reading about it.
I just ditz around doing fun active stuff these days, not much discipline/structure. 😉 I used to train more sensibly, during some periods when competing, maybe there's some carryover benefit? 🙂🤷♀️1 -
Deck of Cards work out. Hearts-Squats, Diamonds-Pushups, Spades-Sit Ups, Clubs-Mountain Climbers. All aces are burpees. Whatever card is flipped that is what we do. Made it through the whole deck.2
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Couldn't decide if I wanted to try this month's CTC (Cross Team Challenge) today or not. It was a bit hot in the garage (90 degrees), but I pointed the Evap Cooler right at me and went for it.
It was definitely a max HR type of workout. 2K @ 20 SPM (restricted rate row), 7 minutes of rest, then 5K unrestricted. HR hit 95% of max by the last 1000 meters. 2:16 pace for the 2K and then a 2:14.6 or so on the 5K. Puts me squarely in last place among the men in my club, but I can't say I didn't give it a strong go (unless our one lone 60 plus year old male ends up doing it!).
Joined Planet Fitness last night. I've decided to go one night a week and get some heavier machine lifts in. I likely still won't lift more than twice a week, but I feel like I need that to get stronger again. I can't do heavy deadlifts/squats any longer with barbells, so I have to use machines to stabilize the knee. I've lost a lot of strength over the last few years and I feel like I have a nice base again, but haven't reached potential.0 -
Quick spin
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Climbing, 2 hours.
I think this was a good session - nearly all the routes had been reset, so there was a lot of new stuff to try. One turned into a bit of a project. I inched my way up it, sending it on about the 10th go. I had completely different beta to everyone else, but my way was clearly best (as it eventually worked for me )2 -
Walk some mileage at the local marina with the family.
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Note to self -- never, ever do a hard row on Golf League night. Wow, was that brutal!
It was 104 degrees and I shot around 9 or 10 strokes higher than I've been shooting. I'm not a great golfer but I was creeping toward being a mediocre golfer. Last night, I looked like a total beginner. It was lovely, but hot. Got in around 8500 steps and had calf cramps that woke me up a few times.
Tip to the older folks about cramps. Get a Purewave Massager. Best $100 I've ever spent. Great for working out cramps in the middle of the night. IMHO, better massager than some of the more expensive ones (I've tried Theraguns and such). There is a soft ball on the Purewave, so you can massage around (or even on) bone and it doesn't hurt. That's key to working out cramps that are close in to the bone. We got it for my wife's Fibromyalgia knots years ago, but we both really love it.1 -
Full upper body workout (gym re-opened finally) and 17,000 steps (including a round of golf-walking).1
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Went for my normal 4-5 mile walk, but also played with the dogs during the day...meaning I run and they chase me. It's a fun way to burn calories and gives the dogs some attention! 1
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Leslie Sansone 2 mile walk !2
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MikePfirrman wrote: »Note to self -- never, ever do a hard row on Golf League night. Wow, was that brutal!
It was 104 degrees and I shot around 9 or 10 strokes higher than I've been shooting. I'm not a great golfer but I was creeping toward being a mediocre golfer. Last night, I looked like a total beginner. It was lovely, but hot. Got in around 8500 steps and had calf cramps that woke me up a few times.
Tip to the older folks about cramps. Get a Purewave Massager. Best $100 I've ever spent. Great for working out cramps in the middle of the night. IMHO, better massager than some of the more expensive ones (I've tried Theraguns and such). There is a soft ball on the Purewave, so you can massage around (or even on) bone and it doesn't hurt. That's key to working out cramps that are close in to the bone. We got it for my wife's Fibromyalgia knots years ago, but we both really love it.
This is timely for me. I've balked at spending $1200 on a pair of Normatec boots or $500 on a Theragun, but need something beyond a foam roller and lacrosse ball to use in between monthly deep tissue massage sessions.
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Yoga
Sun Salutations (10-30m)
Strength: GTGE10-15MOM*
HSPU/Pike 3x5r (15r)
Pull-up 3x5r (15r)
Dip 3x5r (15r)
Cossack Squat 3x10r (30r)
Jumprope 3x200 sk (600sk)
Vacuums
6x20s (2m)
*Meant to do 6 sets of GTG but just didn't have it this morning...
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MikePfirrman wrote: »Note to self -- never, ever do a hard row on Golf League night. Wow, was that brutal!
It was 104 degrees and I shot around 9 or 10 strokes higher than I've been shooting. I'm not a great golfer but I was creeping toward being a mediocre golfer. Last night, I looked like a total beginner. It was lovely, but hot. Got in around 8500 steps and had calf cramps that woke me up a few times.
Tip to the older folks about cramps. Get a Purewave Massager. Best $100 I've ever spent. Great for working out cramps in the middle of the night. IMHO, better massager than some of the more expensive ones (I've tried Theraguns and such). There is a soft ball on the Purewave, so you can massage around (or even on) bone and it doesn't hurt. That's key to working out cramps that are close in to the bone. We got it for my wife's Fibromyalgia knots years ago, but we both really love it.
This is timely for me. I've balked at spending $1200 on a pair of Normatec boots or $500 on a Theragun, but need something beyond a foam roller and lacrosse ball to use in between monthly deep tissue massage sessions.
I swear, I have never heard anyone that didn't love it. The round ball one is what makes it. Plus, it's cordless. If I wake in the night and use it and forget to plug it back in so it can charge, and my wife goes to use it, oh boy am I in trouble!
Those PTs on YouTube (Bob and Brad, the two guys that name themselves the top PTs on the internet) reviewed it and called it the best massager they've ever seen and use in their Physical Therapy practice.
Not as powerful as a TheraGun, but enough to work well and not hurt.1 -
Did an 8 round superset lift in the garage followed by a moderate 5K. Too fast to be Steady State work but too slow to really be super hard. Hot one today. Even with the Evap Cooler and my cooling T-shirt (I have a shirt that's the same stuff that they make those cooling towels out of -- when you sweat, it cools you by around 10 degrees) it was pretty hard. It's around 103 today at lunch. Hard but tolerable.
Around 750 calories for the 52 minutes.0 -
More of the same:
* Around 7.4k rowing bow in the double. It was blessedly cool this morning, still 60s F when we started out, so we did some 10 stroke hard/10 stroke moderate interval pieces for fun, after we got past some areas that required more attentive steering.
* 5.3 mile walk, slow at 3.2mph (sleepy - almost fell asleep in my car before the walk, after reaching the park!).2 -
MikePfirrman wrote: »MikePfirrman wrote: »Note to self -- never, ever do a hard row on Golf League night. Wow, was that brutal!
It was 104 degrees and I shot around 9 or 10 strokes higher than I've been shooting. I'm not a great golfer but I was creeping toward being a mediocre golfer. Last night, I looked like a total beginner. It was lovely, but hot. Got in around 8500 steps and had calf cramps that woke me up a few times.
Tip to the older folks about cramps. Get a Purewave Massager. Best $100 I've ever spent. Great for working out cramps in the middle of the night. IMHO, better massager than some of the more expensive ones (I've tried Theraguns and such). There is a soft ball on the Purewave, so you can massage around (or even on) bone and it doesn't hurt. That's key to working out cramps that are close in to the bone. We got it for my wife's Fibromyalgia knots years ago, but we both really love it.
This is timely for me. I've balked at spending $1200 on a pair of Normatec boots or $500 on a Theragun, but need something beyond a foam roller and lacrosse ball to use in between monthly deep tissue massage sessions.
I swear, I have never heard anyone that didn't love it. The round ball one is what makes it. Plus, it's cordless. If I wake in the night and use it and forget to plug it back in so it can charge, and my wife goes to use it, oh boy am I in trouble!
Those PTs on YouTube (Bob and Brad, the two guys that name themselves the top PTs on the internet) reviewed it and called it the best massager they've ever seen and use in their Physical Therapy practice.
Not as powerful as a TheraGun, but enough to work well and not hurt.
Ordered the PureWave GEN II. Looking forward to getting it next week.1 -
Bike trainer ride today. 1:04:00
Started with warmup cadences and power outputs, then 3 rounds of descending cadence ladders while holding 170W output. All done at 170W: 2min@ 65-60rpm, 1:30@ 60-65, 1:00 @ 55-60, 1:30 @ 60-65, 2min @ 65-70, then 4 min at higher cadence recovery.
Hilly ride (3:30:00) and short brick run(30:00) planned for tomorrow with a couple friends who are good climbers.
This will be the last weekend of training before starting 9 weeks of higher volume leading leading to the race. Only 79 days to race day.2 -
I dived out of Brighton.
The first dive was the TR Thompson, a First World War wreck. It was 33 minutes at 31 metres.
The dive was very dark, possibly due to the miserable weather. (It was raining, with no break in the clouds.) The visibility was actually pretty good, at maybe 5 metres.
The wreck was hard to see due to all the fish on it! (There were conger, wrasse, blennies, pollock, sea bass, and crab, as well as much more.)
The second dive was a gentle drift, 56 minutes at 12 metres. It was very nice, auburn with loads of life.
My surface air consumption taste was around 15 litres a minute, which is good, particularly as it is a new twin-set, and my drysuit properly flooded, so I was freezing at the end.
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I think it's gonna just be the 7k-ish row, in bow of the quad, today.
We dropped a new person (from this year's learn-to-row class) into the lineup (in 2 seat, right in front of me, so I could nag her if needed 😉). She did great, even as we worked up to our normal rating (strokes per minute)! We did a couple of drills at the start to reinforce synchronization (since the class gets people out of multi-rower boats as quickly as possible), then things went fine. Even some stretches of eyes-closed rowing went well (everyone in the boat closes their eyes, rows by rhythm/feel . . .except me, because I'm steering!)3 -
Had a great time this morning on a beautiful, yet very hilly bike ride along the lower Ct River. Plan called for 3.5 hr ride and a 30 minute run. Completed that task. 50miles at a 15mph pace, then an easy 3 mile run.
My training partner and I joined a very strong road cyclist to ride one of his hilly routes. This ride was both beautiful and punishing. Pace was brisk, which was ok for the first 15 miles, but once we crossed the river, the hills were steep and frequent. I finally burned out my quads and dismounted halfway up a 12% grade climb. Had to stop, regroup and walk the bike for 30 yards before jumping back into the saddle. Thankfully, the hills lessened after that and I enjoyed some screaming downhill descents that made me forget the climbing pain, lol.
Easy open water swim and long run tomorrow. Looking forward to that recovery.
Couple highlights of the ride were seeing William Gillette's Castle on the Ct river (playwright/actor who played Sherlock Holmes on stage and in silent films) and crossing the Ct river at the mouth(Interstate 95, Baldwin Bridge)
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Walked 10.19 miles this morning in 4 hours and 30 minutes 4
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I did this Zumba for weight loss twice
https://www.youtube.com/watch?v=vG_Bs0QLc3I&t=235s and I absolutely loved it. I can mute the sound and play my own music over it. The gyms are shut here in Sydney and we're in a hard lockdown. Thank you delta strain of covid19 😭 1 -
Same ol' boring stuff. Around 40 minutes of rowing machine, then 25 more of the Assault Bike. Really easy stuff overall but the back is sore for some reason.1
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None. My systemic fatigue crept up in the lack of performance in my last two workouts. Deload week. This meant 4 weeks of productive work, 1 week of meh work and now deload. huzzah2
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Recovery paced swim and run today after yesterday's hard bike/run.
1950 yd open water swim in the am. Lake was the perfect temp, with almost no one there except a few triathlon swimmers. Took it easy and enjoyed the swim under ideal conditions. 1:35:00 trail run this afternoon. Knew I'd be carrying lots of fatigue from yesterday, so I took it easy by doing a 9:1 run/walk approach. Still felt whipped at the end, but that's typical after two consecutive long days.
Rest day tomorrow. 3 -
Outdoors walk, jump rope, hand weights.1
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Climbing (Vauxwall East). Not a bad session, I got a few new routes and repeated a lot of old ones.
There is a tough v1 competition route I failed to get last time. I went backwards on it this time - there is a non-intuitive move at the start, and I completely forgot what it was, so always fell off on the second move. (I got to the final move last time.)0
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