What Was Your Work Out Today?
Replies
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Spinning2
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Switched from pool to open water swim last night: did a slow 3,100 yds as an "out and back" on my local lake. Starting to feel less anxious about the IM swim next month.
Today was a bike/run session. Bike was simple endurance work, trying to keep HR and power in check while staying ahead of nutrition/hydration in the heat and humidity. Covered 82 miles in 5 hours, @ 16.29 mph. Run was an easy 30 minutes off the bike.
A focus for these last few weeks is to practice and tweak fueling on the bike in order to avoid depletion before starting the marathon. Goal is to replace half of the calories expended on the bike during the ride. Strategy is: First two hours - mostly solids: waffles, bars, Second two hours - mostly liquids: Skratch Super Fuel, etc, Third two hours - mostly gels. Electrolytes, water are consumed in parallel. Precision Hydration 1500 electrolyte powder in water, etc.
Hurricane Henri supposed to hit Connecticut tomorrow. That probably means a rest day for me, unless I can sneak in an early pool swim and run.
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25.28 miles on the bike this morning @ 13.4 mph avg (a good pace for a hybrid). My longest ride of the season.
Yesterday was just an active walking day, spent with the wife and daughter doing family stuff.3 -
Switched from pool to open water swim last night: did a slow 3,100 yds as an "out and back" on my local lake. Starting to feel less anxious about the IM swim next month.
Today was a bike/run session. Bike was simple endurance work, trying to keep HR and power in check while staying ahead of nutrition/hydration in the heat and humidity. Covered 82 miles in 5 hours, @ 16.29 mph. Run was an easy 30 minutes off the bike.
A focus for these last few weeks is to practice and tweak fueling on the bike in order to avoid depletion before starting the marathon. Goal is to replace half of the calories expended on the bike during the ride. Strategy is: First two hours - mostly solids: waffles, bars, Second two hours - mostly liquids: Skratch Super Fuel, etc, Third two hours - mostly gels. Electrolytes, water are consumed in parallel. Precision Hydration 1500 electrolyte powder in water, etc.
Hurricane Henri supposed to hit Connecticut tomorrow. That probably means a rest day for me, unless I can sneak in an early pool swim and run.
Shameless digression: Could we please post the bolded on the next "sugar is evil" thread? 😉
I appreciate reading everyone's workouts, for the vicarious enjoyment. I'm still on post-surgical "no exertion" orders. (Surgery went well, healing going OK, won't know final results for weeks/months, though.)
I took a couple of walks, one of which included a "reflexology path" with bumpy rocks to walk on barefoot, in various specified ways. None of that seemed like something I could count as a workout. 🙁 I think/hope I can start biking/rowing again sometime next week.
Please carry on. I'll just watch, for now.2 -
Switched from pool to open water swim last night: did a slow 3,100 yds as an "out and back" on my local lake. Starting to feel less anxious about the IM swim next month.
Today was a bike/run session. Bike was simple endurance work, trying to keep HR and power in check while staying ahead of nutrition/hydration in the heat and humidity. Covered 82 miles in 5 hours, @ 16.29 mph. Run was an easy 30 minutes off the bike.
A focus for these last few weeks is to practice and tweak fueling on the bike in order to avoid depletion before starting the marathon. Goal is to replace half of the calories expended on the bike during the ride. Strategy is: First two hours - mostly solids: waffles, bars, Second two hours - mostly liquids: Skratch Super Fuel, etc, Third two hours - mostly gels. Electrolytes, water are consumed in parallel. Precision Hydration 1500 electrolyte powder in water, etc.
Hurricane Henri supposed to hit Connecticut tomorrow. That probably means a rest day for me, unless I can sneak in an early pool swim and run.
Shameless digression: Could we please post the bolded on the next "sugar is evil" thread? 😉
I appreciate reading everyone's workouts, for the vicarious enjoyment. I'm still on post-surgical "no exertion" orders. (Surgery went well, healing going OK, won't know final results for weeks/months, though.)
I took a couple of walks, one of which included a "reflexology path" with bumpy rocks to walk on barefoot, in various specified ways. None of that seemed like something I could count as a workout. 🙁 I think/hope I can start biking/rowing again sometime next week.
Please carry on. I'll just watch, for now.
Glad to hear that your recovery is going well. It is tough to be sidelined, especially when you feel ok!
Re: Your "sugar is evil" comment, once glycogen is depleted, its generally game over, a.k.a. "bonking".3 -
This morning was a 26 kilometre bike ride.
The afternoon was a walk (with a tiny bit of running) up a very steep bush track (200 metres elevation gain in about a kilometre) and a run back down via a different track - a bit over 4 kilometres all up.3 -
Switched from pool to open water swim last night: did a slow 3,100 yds as an "out and back" on my local lake. Starting to feel less anxious about the IM swim next month.
Today was a bike/run session. Bike was simple endurance work, trying to keep HR and power in check while staying ahead of nutrition/hydration in the heat and humidity. Covered 82 miles in 5 hours, @ 16.29 mph. Run was an easy 30 minutes off the bike.
A focus for these last few weeks is to practice and tweak fueling on the bike in order to avoid depletion before starting the marathon. Goal is to replace half of the calories expended on the bike during the ride. Strategy is: First two hours - mostly solids: waffles, bars, Second two hours - mostly liquids: Skratch Super Fuel, etc, Third two hours - mostly gels. Electrolytes, water are consumed in parallel. Precision Hydration 1500 electrolyte powder in water, etc.
Hurricane Henri supposed to hit Connecticut tomorrow. That probably means a rest day for me, unless I can sneak in an early pool swim and run.
Shameless digression: Could we please post the bolded on the next "sugar is evil" thread? 😉
I appreciate reading everyone's workouts, for the vicarious enjoyment. I'm still on post-surgical "no exertion" orders. (Surgery went well, healing going OK, won't know final results for weeks/months, though.)
I took a couple of walks, one of which included a "reflexology path" with bumpy rocks to walk on barefoot, in various specified ways. None of that seemed like something I could count as a workout. 🙁 I think/hope I can start biking/rowing again sometime next week.
Please carry on. I'll just watch, for now.
Glad to hear that your recovery is going well. It is tough to be sidelined, especially when you feel ok!
Re: Your "sugar is evil" comment, once glycogen is depleted, its generally game over, a.k.a. "bonking".
Exactly!1 -
@AnnPT77 glad the recovery is going well!
Friday
Lifted, doing 3 sets of 8, squat, 70 kgs
3 sets of 5, deadlift, 110 kgs.
Saturday
I visited my parents for the weekend. That is why I didn't climb last week, as I was self isolating (my dad is in the high risk category.)
It was great seeing them. I did a morning walk with my brother and mum, and afternoon walk with my brother. I got slightly over 12 miles in.
Sunday
A repeat of yesterday, getting 12 miles in.
My dad is pretty frail at the moment - he had a fall on a short walk. Getting old sucks donkeys' balls.3 -
Did weeding today and walked the dogs yesterday. Did a lighter 2K today on the rower. Feeling better, not 100% yet.4
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Morning ride - 15.54 miles @ 13.5 mph average.
Yesterday was an active family day, we had one of the grand daughters over for the day, so spent the day baking cookies and doing other family stuff.2 -
badminton today evening3
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Did an easier 30 minutes on the rower (around 6K) and then 20 minutes on the Assault Bike. Felt pretty decent. Have to see how I'm feeling later today, but for now, I'm happy.3
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7-9 am:
Yoga
Sun Salutations (10-30m)
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
Strength
Vacuums - 3x30s (1m30s)*
*Have to put vacuums before yoga and jump rope because after, I am winded and can not hold my breath long enough...
6-7 pm:
Strength:
HSPU - 4x3r (12r)
Hang - 4x30s (2m)
Overhead Press - Purple/Red (bands) - 3x6r (18)
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Climbing, 100 minutes. A relatively good session with some new sends at the v3 to v4 level. I fell off a lot as well3
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Ended up with an extra rest day, so I haven't done anything since Saturday. Sunday's storm, Henri, wasn't the huge mess predicted, but enough wind and rain to cancel any outdoor work. I watched Netflix instead. Yesterday I was hit with a stomach bug that has been going around the family. Couldn't do anything but lay on the couch.
Time to get back to work today. Planning a trainer ride on the patio in the heat later.4 -
Morning ride - 15.67 miles, 71 minutes, 13.3 mph avg. Will also be doing push-ups and squats every hour today during work.4
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Spin bike
Jump rope
bicep curls2 -
Morning bootcamp - heavy on the cardio2
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Pilates1
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Felt good enough today (and normal enough) to do a harder workout. Since I'm just feeling better, I'm avoiding the gym. Did rowing intervals 500m/6 minutes rest X 6 with supersets between. Enough to get HR up to 91% max on the last couple of reps. Around 700 calories in 50 some minutes.
First harder workout in around 11 days. Felt fine throughout. Fingers crossed that Covid is in the rear mirror for me.4 -
MikePfirrman wrote: »Felt good enough today (and normal enough) to do a harder workout. Since I'm just feeling better, I'm avoiding the gym. Did rowing intervals 500m/6 minutes rest X 6 with supersets between. Enough to get HR up to 91% max on the last couple of reps. Around 700 calories in 50 some minutes.
First harder workout in around 11 days. Felt fine throughout. Fingers crossed that Covid is in the rear mirror for me.
Good to see this post. Back to the rower!2 -
MikePfirrman wrote: »Felt good enough today (and normal enough) to do a harder workout. Since I'm just feeling better, I'm avoiding the gym. Did rowing intervals 500m/6 minutes rest X 6 with supersets between. Enough to get HR up to 91% max on the last couple of reps. Around 700 calories in 50 some minutes.
First harder workout in around 11 days. Felt fine throughout. Fingers crossed that Covid is in the rear mirror for me.
Good to see this post. Back to the rower!
Thank you. Feels good to feel good! I hope your stomach bug is quick. I would hate to see anything derail all of your hard training!1 -
Dipped my toe back in today, post surgery. (Yes, within medically approved timeline - I usually follow orders, but especially so when vision is at stake.)
Took a super gentle bike ride, low cadence, easy gears, slow pace, lots of coasting (which I usually avoid). Had been thinking in terms of 10 miles to ease in, ended up at 14mi, 10.2mph average moving pace, on the usual hybrid bike.
Helping me take it easy: Temps in the lower 90s F (30s C), "feels like" temp 100 F (37+ C) or higher because of humidity. Nearly all Z1/Z2 per Garmin, only 3' a little bit into Z3 on mild hills on the way home - very controlled. Road to the trail still has lots of loose gravel on the outer edges, the very narrow supposed bike lane, which is annoying. At least now more has stabilized where the cars mostly are, so not as much dust/debris kicked up as they pass.
Seemed OK. Probably row in the morning, if it doesn't storm. (Storming here now.)
Thanks for healing wishes sent my way - I'm sure it helps. 🙂4 -
Trainer ride on the patio tonight. Chance for more acclimation to the heat and humidity. 1:12:00 Sweet Spot stepdown workout, dropping power output while raising cadence. Goal is to maintain power and not bounce in the saddle at higher cadences (105& rpms)
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Morning ride - 16.67 miles, 13.7 mph avg, 73 minutes.
From yesterday - thru the day did 100 push-ups and 75 squats (broken onto groups of 20/15 per set). Will be doing the same thing thru the day today as well. May throw a couple of planks in the mix as well.3 -
Did a virtual workout class from Camp Gladiator - kicked my butt but a really well-rounded routine!3
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Rowed this morning, bow in the double, about 7k as usual.
I let my rowing buddies carry my boat, which is a concession ego-wise, but I'm not sure I can get the double out of the water or in/out of the low rack it's on under other boats, without violating my "don't bend down with head below waist" order. I can low-squat pretty well, but not necessarily reach out sideways far enough from that position to pick up the boat while keeping my head up. Sigh. I'll give that another row or two, then try it. Pretty sure I can carry one end of a single: They're much lighter, don't "stick to the water" as much when picking them up from there, either.
The row will be it for today.1 -
Yesterday after work was push day (chest, shoulders, tris), today before work was pull day (pullups, rows, shrugs, curls). Been a long time since I hit the gym twice in under 24 hours, hitting it hard both times, and I'm feeling it now!3
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Totally slacked off today and now calling it a rest day
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Almost an hour today of cardio. 5K on the rower, then around 30 minutes on the LateralX. Kept HR controlled except for a brief time on the rower.2
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