What Was Your Work Out Today?
Replies
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Nice summer morning, so I took the bike off the trainer and rode outside before work. Thirty miles in 1:53:00 (16mph). Will do a 35 minute trail run this afternoon.2
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Yoga...
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Around 7500m today on the rower (around 40 minutes). That was it. Golf tonight.
Took yesterday off, didn't feel all that great. Had to get my wife and daughter from the airport in Phoenix (90 minutes each way). They had been gone all week. I was getting tired of only talking to my animals, so I'm pretty excited they are back in town.1 -
Today, 24.2 mile easy pace bike ride. Pushed the pace a bit at the end, because it looked like a storm might be coming in. Still slow, still over half the ride zone 3 (of 5). Mid 80s F, humid.
This ride ended a hiatus from activity that started over the weekend: First, I was feeling under the weather; then I decided I should just-in-case get a Covid test and self-isolate until I got the results (negative, what I expected), all of which made me grumpy. Missed a couple of rows, which is always a grumpiness multiplier.MikePfirrman wrote: »@AnnPT77 -- I hope to be just working out at 75. That's pretty incredible about your friend. Not like you're a slouch (you underestimate yourself quite a bit BTW), but I'm always stunned at the folks that keep working out as hard as they do at over 70.
J. is a marvel, one of my role models. She's as generally capable physically as (I'd say) an average active women in her 30s if not younger, still lifts routinely (has since her 30s), has no difficulty rowing for hours in a day at workshops or camps I've attended with her, walks miles most days (with dog). Last year, she needed a hip replacement (had a cracked bone) and was rowing up to a couple of days before surgery, and back in a boat rowing literally 30 days to the day after the surgery. She needs/takes no routine prescription meds. She's a great example of the value of working out and staying at a healthy weight for decades, as a way to increase odds of a healthy, functional, happy life long-term. Her husband, same age, is equally active and healthy.
It's kind of you to say I underestimate myself . . . but knowing quite a few people my age and older who are at least as capable and more than I am, I feel like our culture underestimates what many people could be doing, what physical condition they could be in, at age 60+, with a lifestyle that fosters that strength and health. I grew up around a lot of active, hard-working farm/working women (and men) who were vital and strong in 60s, 70s, and beyond, which sets a standard, in my mind. Low self-expectations can be a kind of curse.
I'm betting you see similar trends in your long-term active or athletic older friends, as well as in yourself1 -
Yoga
Sun Salutations (10-30m)
Strength:
GTG15MOM-Press/Pull/Push/Squat/Hollow
HSPU: 10x2r (20r)
Pull-up: 10x4r (40r)
Dip: 10x4r (40r)
Squat: 10x8r (80r)
Hollow Leg Lifts: 10x8r (80r)
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Added an addition glute focused day today at 8 sets. 3 hip thrusts, 2 Summo dl, 3 glute kickbacks. Now rest.2
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Endurance work in the pool today. Easy 200 warmup, then a 2800yd pyramid: 8x50, 4x100, 2x 200, 1x400, 2x 200, 4x100, 8x 50. EZ 200 cool down.
3,200 yds total.3 -
2 hours Qi Gong, restful day2
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Seated cable rows
Lat pulldowns
Standing overhead press
lateral raises
machine presses
Band squats3 -
Had to repair a chip in the auto windshield and the guy showed up really late, so I didn't get in as much as I'd like rowing (did 3 X 1000m as hard as sustainable) after a decent lift with 8 supersets. Finally did some 70 lb KB swings. Felt decent. I usually do sets of 16 on the 53 lb one, but kept these to sets of 12. Lots of pushups, pressups and assisted pullups as well. Also some light KB deadlifts (with the 70 lb one).0
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7k row in the quad, about half of the distance interval pieces (10 strokes hard, 10 strokes moderate) since we got a blessedly cooler day. No one in the boat younger than 65: Two of us around 65 (not under), the other two more like 75. Row starts and ends with the 4 of us carrying the 40-foot boat between boathouse and river.
After, one of the 70-somethings and I did a 5 mile mostly paved-trail walk, leisure/chat pace, with lunch (impromptu) in the beer garden at the turnaround point.
Have I mentioned how much I enjoy retirement? 😉3 -
7957m rowing bow in the quad, with some interval pieces in there when we had clear lines, since it was again blessedly cool (60s F to 70s, sunny).1
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Skipped the long ride yesterday in favor of a group kayaking trip to listen to the Newport Jazz Festival from the water. Couple miles of paddling around the harbor burned a few calories, but it was strictly for fun.
2000yd open water swim this morning. Lake water temp is perfect, so no wetsuit needed. 75 minute aerobic run followed by some deep tissue massage work later today.2 -
Leg day:
4 sets squats
2 sets bulg split squats
4 sets leg ext
5 sets prone leg curl
5 sets calfs2 -
Didn't think moving from 53 lb KBs to 70 lb KB swings on Friday would make me feel that sore, I was wrong. Worst DOMS that I've had in years.
Did an hour row today to work out the soreness. Very slowly.1 -
Legs:
4 sets back squats
3 sets hip thrusts
3 sets split squats
4 sets hamstring curls
3 sets split squats
Loved every minute of it
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Rest day today. Really enjoyed a little time on the yoga mat this morning. Nothing more strenuous than cutting the grass planned for later today.
A higher volume week starts tomorrow. Coach has 15 hours of cardio work, 1.5hrs strength work scheduled for me. We're focused on really building swim and bike endurance, along with a threshold run tomorrow. 2 -
Thursday
A truly poor day for exercise. I worked until 3 p.m. (as I booked half the day off) then drove to Scotland. I arrived just before midnight, and almost immediately fell asleep.
This was for a scuba trip I was organising. 5 people dropped out at the last minute. This created a risk I would be out of pocket, but fortunately that risk did not matetialise.
Friday
There was a storm in the North Sea, which bought in tall waves so the diving looked ropey. This was fine for this day, as we were diving the Farnes, South of where we were staying, in England. This was sheltered.
One buddy pair had some seals on the first dive. I didn't see any, but got two lovely dives on reefs, about 20m deep. There were dead men's fingers, wrasse, blennies, crabs, a giant lobster and some nudibranch.
Saturday
The skipper in Scotland thought diving could be possible if we left early enough. It turned out not to be the case, so we went for a walk instead. I got 15 miles with a few hills in. Everyone joined me initially, but started to grumble after a few miles, and so all but one turned back.
Sunday
Diving.
We were blown out in Scotland, but managed to book the Farnes again. The dives were brilliant - I was assaulted by seals for most of both dives.
Monday
I drove home, which had good traffic sovwas only 7 hours.
I am off for an evening climb, I will be at the wall soon.3 -
Half and hour on the recumbent bike on level 7. plus 3 weight machines2
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Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.1
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7.2k rowing bow in the quad, about half interval pieces again. Mostly 10 hard strokes/10 moderate, but we threw in a 20 hard in the middle someplace to see how it went. The rowers felt like our technique frayed a bit at the edges on the 20, so we went back to 10s; we'll keep working on it.
Partly because we had a new rower (from this year's learn-to-row class) in the boat with us (2 seat, where I can um, coach her, if needed), we did a couple of race-style starts, but not at race pressure, just moderate. Those went surprisingly well; maybe we'll try them at higher pressure some time, see if we can stay together through a start at higher intensity.
Bet you guessed it was cooler again today, 50s-60s F mostly, might have made it to 70 by the end.
Then the usual walk, 5.6mi at a very gentle 3.1mph. I'm finding walking a little slower easier on my knees, both in discomfort during, and cumulative stress on them; but mostly I'll just keep going out and walking at whatever pace I fall into naturally on the day.
At the end, I played on the outdoor workout stations for grownups, in the park. It wasn't enough to get a workout, just a trial. They're sturdy outdoor machines or workout stations, with bodyweight or sometimes fixed weights for resistance. I'd do some again, maybe (OH press, lat pull-down, a funny waist machine with a swinging plate you stand on and use your obliques to power it in an arc, maybe the leg raise station).
Some others are a "no": I tried a dip; I think my shoulders would fall off. Not sure whether the problem is weakness, or the width between the bars being off for my size or something. The leg press is bodyweight resistance, and feels not harder/more effective than the maybe thousand-ish bodyweight+boat leg presses I'd just done on the water 😆: Not useful. There was a sort of strider/elliptical type "ski machine" that felt like I could lose control and gronk a knee for real, though it would be good for hip flexors, maybe.2 -
Modified 5x5 program A so chest with upper body accessory lifts1
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I am at work so my equipment is limited but I make due.
Circuit 1
10 calorie spin bike
10 reverse grip pullups
10 pushups
10 #50 sandbag shoulder press
10 walking lunges
10 situps
repeat with no rest for 30 minutes
Circuit 2
15 band curls
15 band face pulls
15 band pulldowns
15 #50 sandbag front squats
15 crunches
1 minute rest repeat 4 sets
5 minutes Yoga to finish out the 60 minutes1 -
Hi all felt like a long exercise bike workout I did it 90 min I know it won't be everyday but as long as I do 30 min- 1 hour 5-6 days a week I'm good. I also walk alot too.
Age 41
Highest ever- 240
Current starting- 197
Current- 189
Goal 1503 -
Did some threshold work in this morning's run. After a 10 minute warmup jog I went right into 3 x 16 minute blocks.
Each block was 8min hard(Zone 3), 7min harder(Zone 4), 1min recovery pace. Purpose is to raise aerobic ceiling and gain a little speed. 65 minutes total.
Tonight I'll substitute an outdoor ride for my normal cadence ladder work on the trainer. It will be a scenic and easy paced ride with friends, with some climbing work to reach the dam for photos. Because after all, if there are no selfie's posted, did the ride even really happen?
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MikePfirrman wrote: »Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.
That evaporative cooler is a game changer for you given summer temps there!1 -
Yoga
Sun Salutations (10-30m)
Strength: Press/Pull/Push/Squat
HSPU - 5-4-3-2-1 (15r)
Pull-up - 12-9-7-4-2 (34r)
Dip - 12-9-7-4-2 (34r)
Squat - 5x12r (60r)
Jumprope - 5x200r (1000r)
*Did not feel strong today…
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Morning bootcamp.. evening nothing planned, but probably should try to get a short run or walk in.1
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MikePfirrman wrote: »Rain has let up and heat is back. Nearly 100 today at lunch, but with the evaporative cooler, was able to get in 10K meters. Slower pace but got it done and managed to keep HR under 73% max. Not quite the 70% target, but for the heat, was pleased.
That evaporative cooler is a game changer for you given summer temps there!
The difference is around 10 degrees in my garage, even with the doors open (they don't work particularly well in an enclosed environment). Definitely has kept me rowing this year. The fan was miserable and didn't work at all! Like wind from the depths of hell!
My wife and I went to a new place this past weekend after dinner to listen to some live music. Really cool little wine and beer garden. Every table had their own Evap Cooler pointed at it. These are amazing. I was going to put in misters on my patio and now I'm thinking just get another one of these. Much more reasonable. Misters also get nearly everything wet. These don't.
I'll keep my fan, it's great, just better for Fall and Spring.
And no, the ride didn't happen without selfies!
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