What Was Your Work Out Today?
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I haven't posted in a while --
I've been taking it much easier and lighter on the daily workout sessions lately after feeling drained and uncharacteristically sore the past several weeks (I hope the source of this "funk" is solely some additional stress following my recent move to a new home).
Anyway, today I didn't do nearly as much as I wish to do -- but it was something:
another (rapid) session of Team Body Project's Triple Pump.
I am praying and hoping I soon bounce back from this seemingly lengthy energy dip.
Be safe, be kind (especially to yourselves), and power on, y'All3 -
Rowed 8.3k in bow of the double (little further than usual because of weird course on account of big-wake skiers, and then wanting the singles who were out with us to get in a usual-length row despite our launching first, and being a bit faster, altering course to avoid the power boats. My friends are still hefting the double for me - think I will gratefully accept this for at least another week, then we'll see.
The power boats - even the ones driven by nice people, and not all are nice - don't understand that an 8-10-12" or more wake, to a boat with 4" of freeboard (i.e. inches of boat above the waterline) is a disruption at best, and a safety threat at worst. The nearby start-up, stop, and semi-circular turn wakes are even harder to handle than the ones from buzzing straight by us. Honestly, we try to stay out of the way, row on a different part of the river, if we possibly can. Sometimes we can't: We're slower by far. There were a couple of women out on stand-up paddleboards on the same stretch of river . . . they're even slower, and lower.
End of the day, I went over and supervised open rowing. Not a real workout, just a little meandering and a bit of boat carrying for singles, but it was a major factor in hitting over 2x the step goal I usually ignore. I wandered over to meet Tank, the swimming labrador (women's varsity assistant coach Katie on the other end of his 30' lead); meet Farah, the other assistant women's coach; and to have a long chat and tour of boathouse improvements with the men's (club) team's major patron. Then four of us community club folks went to the neighborhood watering hole/restaurant across the street. Fun evening!4 -
just a 45 minute run and light stretching3
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55 minutes on the bike trainer this am. Short easy trail run planned for tonight.3
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My gym buddies have bowed out after a year or so of working out with me. I was bummed and also discovered I don't like going to the gym by myself, so I fell out of the working out habit for about a week. But, this morning I told myself to get up and move, anyway.
I went for a long walk with my dogs, did some stretching, and swam 18 laps around the apartment pool. Tomorrow, I'm dusting off my at-home weight bench and getting back to lifting!3 -
My gym buddies have bowed out after a year or so of working out with me. I was bummed and also discovered I don't like going to the gym by myself, so I fell out of the working out habit for about a week. But, this morning I told myself to get up and move, anyway.
I went for a long walk with my dogs, did some stretching, and swam 18 laps around the apartment pool. Tomorrow, I'm dusting off my at-home weight bench and getting back to lifting!
That's fantastic! Don't ever let anyone else define what you'll be. Way to take charge and stay focused!1 -
Wanted to really push the HR today. Lactic Acid training. You do 2 minutes hard, then go slow 1 minute. Repeat for 16 reps. Did 8 on the rower (500m, just over 2 minutes) and then 8 more on the Assault Bike. 1020 calories burned in the hour, at least according to the HRM. Last 13 reps were at least 90% max HR.
Feeling a bit more comfortable at 90%+ max HR, which is key to progression. Lifting tonight at the gym. Won't likely push too, too hard there.3 -
MikePfirrman wrote: »Wanted to really push the HR today. Lactic Acid training. You do 2 minutes hard, then go slow 1 minute. Repeat for 16 reps. Did 8 on the rower (500m, just over 2 minutes) and then 8 more on the Assault Bike. 1020 calories burned in the hour, at least according to the HRM. Last 13 reps were at least 90% max HR.
Feeling a bit more comfortable at 90%+ max HR, which is key to progression. Lifting tonight at the gym. Won't likely push too, too hard there.
That sounds like a very uncomfortable workout, but I'm sure it was very effective. The ability to go hard in the later rounds after a short recovery is a sure indication of superior cardio fitness. The rower and assault bike are perfect torture machines for that workout. Do you ever spice it up with a Tabata routine as part of your fun??1 -
Morning session with Team Body Project --
a repeat of Two-Week Transformation (TWT) "No rest Cardio"
I will get through this energy "funk" -- stronger!! I refuse to do otherwise.2 -
Casual 17.3 mile bike ride, average moving speed 11.5mph. Straight sections are faster, but there are quite a few reduced-visibility bends and small hills that slow me down. Still mostly Z2, minimal Z1, about 1/3 of the time Z3 - so easy.
Came around a corner on the trail, section I don't normally ride, right near a electrical substation of some kind, to find a group of white-tail deer grazing. There were quite a few, but it was a surprise and they started moving when they saw me so I didn't get an accurate count, but it was 6-8 of them, reasonably close to the trail, including at least one fawn still in spots. That's a decent sized group for this time of year, close in to city/commercial areas, for here.4 -
MikePfirrman wrote: »Wanted to really push the HR today. Lactic Acid training. You do 2 minutes hard, then go slow 1 minute. Repeat for 16 reps. Did 8 on the rower (500m, just over 2 minutes) and then 8 more on the Assault Bike. 1020 calories burned in the hour, at least according to the HRM. Last 13 reps were at least 90% max HR.
Feeling a bit more comfortable at 90%+ max HR, which is key to progression. Lifting tonight at the gym. Won't likely push too, too hard there.
That sounds like a very uncomfortable workout, but I'm sure it was very effective. The ability to go hard in the later rounds after a short recovery is a sure indication of superior cardio fitness. The rower and assault bike are perfect torture machines for that workout. Do you ever spice it up with a Tabata routine as part of your fun??
I actually did that when I didn't have a gym membership. That's actually more brutal to do than separating them. Very, very hard to do sprints on the rower, then a HIIT type lift, rest a minute or two and do over. Wicked hard. Not true Tabata (because it's not quite as intense) but the HR will jump over 85 percent max on the lifting parts and over 90 on the sprints.
On the flip side, I lifted last night for an hour, so my total time working out was doubled. Separating let's me better concentrate on form and really pushing the cardio piece and lffting heavier. I'm beat this morning. Glad I have two easy days as a reward of sorts. Might do recovery pace today.
There's an F45 gym that just opened up near my house. My wife is like, "you don't need to work out more...". But that style of working out suits me a lot better than Planet Fitness. That's exactly what they do. Mix cardio with HIIT for 45 minute classes. Plus, unlike Orange Theory, they use the Concept2 rowers. I'm not a fan, at all, of WaterRowers. Mark Wahlberg is one of the founders/investors.1 -
After a few intense days, taking it slow today - a 2 mile recovery run at a 11 min pace. Felt good.3
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After tweaking my back on Friday, I took the last four days off.
Got back out on the bike this morning, no problems with the back and put in a 16.72 mile ride at a 13.6 mph average.3 -
MikePfirrman wrote: »
I actually did that when I didn't have a gym membership. That's actually more brutal to do than separating them. Very, very hard to do sprints on the rower, then a HIIT type lift, rest a minute or two and do over. Wicked hard. Not true Tabata (because it's not quite as intense) but the HR will jump over 85 percent max on the lifting parts and over 90 on the sprints.
On the flip side, I lifted last night for an hour, so my total time working out was doubled. Separating let's me better concentrate on form and really pushing the cardio piece and lffting heavier. I'm beat this morning. Glad I have two easy days as a reward of sorts. Might do recovery pace today.
There's an F45 gym that just opened up near my house. My wife is like, "you don't need to work out more...". But that style of working out suits me a lot better than Planet Fitness. That's exactly what they do. Mix cardio with HIIT for 45 minute classes. Plus, unlike Orange Theory, they use the Concept2 rowers. I'm not a fan, at all, of WaterRowers. Mark Wahlberg is one of the founders/investors.
I would imagine that you need recovery this morning! While I haven't even tried Tabata work on either device, I know the assault bike used to really take it out of me when my trainer mixed short sprints into my lifting circuits.
The 45min class option is interesting. Some of my best Tabata workouts used to come at the end of a high intensity 45 min group spin session. The power/cadence numbers showed on a big wall mounted screen, so everyone knew who was putting out X or Y wattage. I can't think of anything that was more exhausting than the eight 20 second all out bursts (10s rec.) that occurred during the end of those classes. Felt like the longest 4 minutes of my life, but very effective.3 -
Easy hour today. 30 minutes on the rower, really slow. Despite that, my HR got to 75% max. So I got off the rower and did another 30 on the LateralX, making sure it didn't exceed 70%.
@djproulx -- I had a Tabata tape workout I did years ago, soon after I lost the weight. It was, if I remember right, 8 rounds of four minute blocks with one or two minutes of rest (additional to the 10 seconds within each block). It was very hard. Things like jump squats, standing broad jumps, pushups, mountain climbers, burpees, etc. I rather enjoyed it in a sadistic kind of way after a while. It will sure challenge you. Not sure I could do that workout now.1 -
Before work:
Met a friend at the park to workout and watch the sunrise. Ran one lap warm up (0.29 miles) then B/W squats, push ups, tricep dips, OHP, upright rows, lunges, and core work.
Lunch time: 4.81 mile run.3 -
Rowed twice today, each just under 7k, sat bow both times: Double in the morning, quad in the evening. Still asking others to carry those boats, but helping folks carry the much-lighter singles.
This talk of Tabatas could be triggering. I've done the classic Tabata intervals on the rowing machine (WU, 8 x (20" max effort, 10" easy), then somehow CD). Exhilarating, yet brutal. Yeah, I know, it's only 4 minutes. Heh.2 -
After getting sidetracked for several weeks by the Dog Days of Summer rowing challenge, combined with home renovations and working full-time at the office for a week, I finally managed to get some strength training in (last session was August 18th).
Aside from my usual exercises, some experimenting with my newest 'toy': a landmine attachment for my power rack. I tried some squats (I struggle with the classic barbell squat for several reasons) - not sure on my form but better than not doing leg exercises at all, I guess.2 -
Morning ride - 18.24 miles, 13.5 mph avg, 83 minutes... another friggin humid morning (80%)... gotta get a wind blowing thru here to clear some of the water out of the air!!
Also did 75 push-ups (25x3) yesterday to throw in some upper body work.3 -
A 5.5km run today in almost 43 minutes, first proper run since August 19th. I don't know if it's because I needed a break from running or because the intense rowing challenge boosted my cardiovascular fitness, but it felt remarkably easy for not having run that long. I could have gone longer, but my BF would have been grumpy at getting a late dinner 😁2
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Did 11K meters today on the rowing machine. Slow (around 2:36 pace) but I was really concentrating just on three things -- a higher Drag Factor (116 today, high for me), keeping HR lower (under 75% max) and form. I also wanted to get a longer distance in because this month's club challenge is rowing a one hour TT. Haven't done that in a LONG time so not really looking forward to it. And the other competition is a 12 minute TT, so nasty stuff this month.
Polarization right now is the key for me not ending up hurt or sick. Keeping the hard days as hard as I can muster and the easy ones easy. Even today was higher HR than I'd like. Ideally would like to get to the point where all my steady state days are 70% of HR Max or less.2 -
Rowing for 30 min using Apple Fitness +3
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30 minutes walking around the neighborhood, 2 mile "jog" (.25 warm up, .25 cool down, 1.5 jogging), a plank, and general stairs/walking the dog stuff.3
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Ultra-easy pace bike ride, just over 10mph on the hybrid, mostly Z1-2, just a little Z3. Garmin said 20.7 miles, but I lost around 1-1.5 miles when I paused it for a water break at a park, forgot to start it right away when I resumed riding. Nice day - a little cooler, upper 70s F, less humid - so I left earlier and paced myself to go a bit further than recently, for a little variety.2
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Recovery type week this week. Easy long run today. Went out for 100 minutes using a 4:1 run walk approach that I plan to follow on race day.3
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A 45 minute run and laps in the pool3
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30 minutes Les Mils squats, back, triceps, biceps and chest exercises. 20 minutes High Intensity aerobics similar to HIIT Step, and 20 minutes regular step aerobics using Jenny Ford.3
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Morning ride - 16.26 miles, 13.4 mph avg, 73 minutes.
Yesterday did 50 push-ups after the morning ride.2 -
Post covid here. Still learning my limits. This morning I did 8K steps before 10am now I’m very tired and need to lie down. I don’t think I’ll be moving this much at once when I get back to work, but work is still a 15 min walk for me. Sigh **5
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I ran 5k. My time was 39 minutes. It was very hard for me because I haven't worked out in a very long time and have gained quite a lot of weight since.6
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