What Was Your Work Out Today?
Replies
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55 minutes (incl warm up/cool down) resistance bands, abs, and bike. Doesn’t sound like much, but its a lot for me at 62, obese, and former couch potato. Tomorrow, kettle bell, abs, floor exercises and bike.2
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55 minutes (incl warm up/cool down) resistance bands, abs, and bike. Doesn’t sound like much, but its a lot for me at 62, obese, and former couch potato. Tomorrow, kettle bell, abs, floor exercises and bike.
Any day you chose health over sitting on a couch is a huge accomplishment. I've shared this before on here, but I started my health journey never, ever liking cardio. I blew out my knee, couldn't walk for 2 years, and was morbidly obese at 41. Told I could really stand a knee replacement but was too young at that time (technology has gotten much better since then, but at that time they only lasted 15 years, so I was too young for the doc).
I literally started with one revolution at a time on the Stationary Bike. And I mean one. And then bearing weight. Not walking. Just standing. At my biggest (around 260). One step at a time, over 15 or so years, working out consistently every single day I can brought me to where I am today. Also never wanting to go back to that guy that was miserable, prediabetic and could barely walk.
So today and any day you chose your health is a major day!3 -
Tuesday
I worked long hours, so all I had time for in the end was a 6 mile walk.
Wednesday
I had 15 minutes free over lunch, so I threw a kettlebell around a bit, doing 3 sets of 5 (goblet squat) and 100 swings with a 24k kettlebell.
I went for a climb in the evening for about 100 minutes. This started well, but ended poorly. I guess I got pumped.2 -
Slow paced open water swim tonight. Lake water temp was perfect. Covered 2800 yards in 63minutes.3
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Been keeping up with daily workout routines. Just been slacking on posting them.
Alternating afternoon pool time one day with morning floor exercise & yoga the next day.
Day 1 PM swim and water yoga
Day 2 AM floor exercise and yoga
Day 3 PM swim and water yoga
Day 4 rest .. rinse.. repeat😁
Today is rest day(although.. i dont think i sat down even once at work).. One more week of classroom prep to go, then it's game on!3 -
Morning ride - 16.81 miles, 13.6 mph avg, 73 minutes.
Yesterday's body weight workouts - 80 push-ups, 60 squats, 1 minute plank.2 -
Easy paced 55minute run this morning.
Only one month remains until race day. Light workouts this week, since Saturday will be a race simulation day. Saturday will start with an early morning open water swim, then a longish bike ride (5-6hours) then a run. Purpose is to see how well I'll be able to ride while carrying fatigue from the swim.3 -
Due to the slacking off yesterday did a 2 mile run before bootcamp and evening will go to badminton2
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dethstar77 wrote: »Due to the slacking off "rest day" yesterday did a 2 mile run before bootcamp and evening will go to badminton
typo fixed.
4 -
dethstar77 wrote: »Due to the slacking off "rest day" yesterday did a 2 mile run before bootcamp and evening will go to badminton
typo fixed.
Thank you @Djproulx1 -
After 3 weeks being bedridden w COVID, finally felt like myself and did most of a bodyweight workout5
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Another bike ride on the hybrid, with a bit more vigor (but not much!), less coasting, little over 18 miles, average moving speed 11.2mph.
In my defense, there are twisty wooded stretches where I'm slow on purpose to avoid collision with unseen oncoming others. There are some straight flat stretches where 15-16mph is viable for a li'l ol' lady, but I only get as high as 20 when pedaling on a downhill. 😆
Still mostly Z1-Z2 per Garmin, only about 15 minutes of even Z3, so still taking it pretty easy.
Just glad to be allowed to be moving with a bit of energy, again.4 -
7-9 am:
Core Strength
Vacuums - 3x30s (1m30s)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
Pull-up - 4x6r (24r)
Handstand Wall Hold - 4x30s (2m)
Deadlift with Bands - 4x15r (60r)
Close Grip Lat Pulldown - B+G∞ - 3x12r (36r)
6-7 pm:
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
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Morning ride - 17.06 miles, 13.2 mph avg, 78 minutes. Was really humid this morning (82%) and I was feeling it by the time I finished the ride.
Yesterday's body weight routines - 50 push-ups and 30 squats.2 -
Morning ride - 17.06 miles, 13.2 mph avg, 78 minutes. Was really humid this morning (82%) and I was feeling it by the time I finished the ride.
Yesterday's body weight routines - 50 push-ups and 30 squats.
It can be tough to ride or run in humid conditions like that. Do you carry fluid/electrolytes when you ride? I'm a heavy sweater, so fluid replacement is a must for me.2 -
Did a short, light speed primer on the trainer at lunch hour. Just a 40 minute routine. Some quick spinning to wake up the legs, and some 10second bursts to max output, with 50 second easy spin recovery. Nothing too deep before tomorrow's race simulation effort.
Race simulation tomorrow means food/fluid/gear prep tonight.
Tomorrow I'll start the open water swim by 6:45am, complete the swim, then drive 15 minutes to meet others at bike starting point. We have a two loop ride planned. First loop is about 50 miles, quick stop to refuel, then second loop is 33 miles. After the ride, I'll throw on running shoes and put in 30-45minutes of a run/walk.
The purpose of the day is to put swim fatigue into my body before I start the bike and run work. If done correctly, I won't bonk, and will also have this session as a reference point to gauge how I'm feeling during the actual race.
3 -
Took yesterday off (unplanned). Wife threw out her back and we actually had to call the fire department to check on her (an EMT) in the middle of the night because she couldn't walk. MRI scheduled. Luckily, our doc is a joint specialist too. He believes it's her L5 pressing on her nerve but doing the MRI to make sure. She's on steroids to keep the pain down and doing a bit better today.
Today was a hot one (99 at lunch). Even with the evap cooler, it was 92 or so in the garage in the shade. Did 8 HIIT supersets lifting, then straight into rowing machine -- 4 sets of 5 minutes, bringing HR up to 90% max and holding, with 90 second rest.3 -
Rowed bow in the double again, the usual roughly 7k, keeping it easy pace (mostly Z1-Z2 per Garmin, a little Z3). Still letting my very kind friends carry the double.
I did carry one end of a single, just to see how it went. They're much lighter - not as hard to pick out of the water, especially. That went OK, can do it mostly squatting, not getting my head below my waist . . . which is good, because I said I'd supervise open rowing on Monday, and I'll probably need to help carry singles.
Still hot/humid here, heading into the 80s for both temperature (F) and humidity (%) by the latter part of the morning row, with bright sun adding perceived warmth, not much breeze except what the rowing motion created. Stop rowing, start dripping with sweat, very literally. 🤷♀️ Whatcha gonna do: Not row? Nah. 😆3 -
Before work at the gym:
1 mile W/U on the treadmill
Lat pull downs
Seated cable rows
Planks
Back extensions
Abductor / adductor
Lunch time - 4.78 mile run2 -
Morning ride - 17.06 miles, 13.2 mph avg, 78 minutes. Was really humid this morning (82%) and I was feeling it by the time I finished the ride.
Yesterday's body weight routines - 50 push-ups and 30 squats.
It can be tough to ride or run in humid conditions like that. Do you carry fluid/electrolytes when you ride? I'm a heavy sweater, so fluid replacement is a must for me.
I have a 2 liter camel pack that is always with me on the bike... I use water with ice and electrolytes. I almost drained the pack on this morning's ride.1 -
Today was walking day.
Walk at a brisk 3.5mph for 89 minutes for roughly
11,000 steps which is about 6miles.
I will probably hit around 15,000 steps. Rest day tomorrow then Monday back at the grind with
Leg day 🤦♂️
CW. 180
Goal wait 171 lean1 -
Rowed bow in the double with one of the rowers who took our learn to row class this year. She's doing really well, is strong, is developing good skills (but she's really hard on herself). I did some of the carrying of the double, but asked one of my friends to do the "pick it out of the water" part, where it's hard to do that without bending over (vs. just squatting).
Not sure what the temp/humidity were, but it was like a steambath, even at 8:45AM. No breeze at all, until we created our own by rowing.2 -
45 min trail run..brutal2
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Long session, but quite a bit of fun today.
6:30am start: 1800yd open water swim in 43 minutes. When done, drove to meet friends for a ride
8:15am: started first bike loop of 56miles. Scenic route, yet some challenging climbs. Stopped mid ride to perform a one minute group plank, since we have a daily plank challenge underway currently, lol.
Second loop was shorter 28 mile out and back, so 84 miles total. 5:05:00 ride time, 5:45:00 elapsed with breaks.
2:00pm: Finished the session with a 50 minute run/walk. Combined r/w pace was 10:50/mile. Too fast for IM run split, but it felt ok today in cool conditions.
According to HRM and power meter data, I burned 3727 calories during the session. I consumed just under 2200 calories in fuel while on the bike and during breaks.
Easy spin on the bike tomorrow just to clear lactic acid from the legs.
4 -
Did a 5k in pretty decent personal per mile time for it being 90 degrees…
Some grilling and sangrias coming up 🔜4 -
I did 2 Beachbody programs today3
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Just a really easy 30 minute row on the C2 and then 35 minutes or so on the Assault Bike followed by a casual swim in the pool for an hour (more easy treading and playing than serious exercise in the pool).2
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Nursing in long term care.
Approx 400 calories burned.3 -
6K on the rower, then 25 more minutes on the LateralX. Concentrating on all under 75% max HR (at a slightly higher drag factor on the rower).0
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P90X Chest and Back1
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