What Was Your Work Out Today?
Replies
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6 mph jog and a 4 mph walk… all I need to do for the rest of the day is have some homemade sangria and homemade BBQ… 🔜2 -
Around an hour today -- 30 on the rower and 30 on the Assault Bike. Also some swimming as well.2
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Took both weekend days off for my daughter's wedding, so just a longish walk on Saturday morning.
Got back on the bike trainer for an hour session today, mostly working on maintaining power and very low and very high cadences. This is the final high volume week before a gradual two week taper to race day. Will have a long ride/run and swim/run this weekend. I'm already fretting about the 4200yd open water swim planned before the long run on Sunday.
Just sent in my bike check in time selection to the race staff. It's getting real, now.
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Rowed just under 8.5k in bow of the double today, in near perfect weather: Sunny, 60s F, slight breeze but not enough to perturb. We did a double loop upstream, by agreement with the university ski club who were practicing in the buoy course downstream.
Extra fun: We had 7 rowers out today with our group, rowing a quad, a single, and my double, including some folks who had the day off work because of the US Labor Day holiday. All women, age range 30s to 75.
Supervised open rowing tonight, no workout, but some ambling around the boathouse area.
Forgot to report Saturday: Just the usual roughly 7k, that day in bow of the quad. Some of us went for coffee/social hour (or two) in a nearby park after the row, which was fun. Sunday was a rest day as typical.3 -
Morning ride - 15.95 miles, 13.3 mph avg, 73 minutes total.
Will add in some body weight routines later today for a complete workout.2 -
After a couple of rest days requested by the body.. back at bootcamp and was dragging... But showed up and did the work. Evening might do some Yoga and stretching3
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Did an hour timed test today. Was dreading it honestly. Probably also went too hard the past two days on "easy" work, so that's not a great way to do it. And today, of all days, was as hot as it's been in a while (92 w/ 40% humidity, very high for Tucson).
Did it though and that's done. Goal, not having done one of these in few years, was just to do it, get HR up to approximately 90% of max, hold form at a slightly higher DF (drag factor) -- I used 117, and hopefully beat a 2:20 pace. Ended up with a 2:21.9 or something pace (last 20 minutes were brutal) and burned over 1000 calories for the hour (around 1100 I think). Hit 88% of max at around 25 minutes in and held it pretty much till the end. Didn't quite hold 90% till the end but while I'm slightly displeased with the pace, not displeased with the effort and the ability to withstand the pain this row put me through. Pain tolerance is huge in timed rows.
Also good to confirm that I've got my max HR estimated pretty accurately. You should never really hit 100%. 95% is an all out effort.
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7-9 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
Pull-up - 4x6r (24r)
Handstand Wall Hold - 4x30s (2m)
7-8 pm:
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
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🤔 Only 93… thinking of hitting the rode for a 4 plus mile jog…3 -
Sunday 9/5: 6.26 mile trail run
Monday 9/6: 9-10 mile hike
Tuesday 9/7: 3.46 mile run3 -
Today was swimming at my local indoor pool. I've only been back swimming for a few months so don't quite have it down yet. I'm working on building up my endurance and confidence while swimming freestyle. I can only do a lap at a time with breaststroke in between. Seeing improvement a little at a time.
1075 yards
65 minutes
43 laps
113bpm average heart rate
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@MikePfirrman - Congrats on the prolonged suffering. Ability to compartmentalize pain and remaining "ok" with major discomfort is not easy to do.
Today was a bike/run session. 1:15:00 trainer ride, working on muscular endurance by holding higher power outputs while grinding along at low cadences (65-70 rpms). Finished with an easy paced 15 minute run off the bike.
Tomorrow will be the first of 3 swim sessions this week.
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3 mile run and 3 mile walk…5 -
@Djproulx - thanks for the kind words. I'm not a long distance guy like you. Can't imagine the will it takes to keep going for 5 or 6 hours like you do on your long Ironman comps. An hour, for me, is simply dreadful. I chickened out of that half marathon earlier this year and didn't want to miss the hour row.
Lifted last night. Easier stuff for me. 8 sets of shoulders, chest and legs at the gym. Was done in like 40 minutes. I am gradually lifting more weight, so I feel I'm getting a lot stronger with consistency at the gym again.1 -
Pool swim session this morning. 2600yds. 300 warmup, then 2000yds done as 4x500's w/20sec recovery, building speed with each 100. 300 cool down.
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7-8 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
Ring Dip - 4x6r (24r)
Hang - 4x30s (2m)
Cossack Squat - 4x10r (40r)
7-8 pm:
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
3 -
Ran 5.2 miles today morning.. really need to do some stretching yoga today evening!
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No bike ride this morning, had a business meeting at the crack of dawn (hate when work gets in the way of my fun!). Will be getting on the spin bike later - it's raining so no outdoor rides now.
Did 60 (15x4 sets) slow push-ups yesterday in addition to the morning ride... I define slow push-ups as taking 1-2 seconds to complete the motion, as opposed to just banging out the push-ups as fast as you can do them.0 -
The usual routine, a bit under 7k rowing bow in the double. Moderate steady state, though the West wind picked up enough to create a bit of extra resistance on the way back upstream. A body makes a surprisingly good sail, in a light boat, and the squared-up blades add a bit of wind-pushed surface, too, coming into the catch.
Eagerly hoping I get cleared for "do anything you wish" at my next post-surgical doctor's appointment next week. I don't even enjoy strength training, but I want to be able to do some because I'm tired of limiting stuff. 😆 I feel like I can better test/intuit what might be overdoing after other kinds of surgery, but I have no confidence I can intuitively tell what would be creating too much pressure on my eye. 🤷♀️3 -
In the AM I did a 20 minute HIIT workout with kettlebells and in the PM i did Stronglift 5x5 consisting of squats, barbell rows and bench press.
Age 51
Current weight 201
Goal Weight 1604 -
JACKYGETNMYBODYBACK wrote: »In the AM I did a 20 minute HIIT workout with kettlebells and in the PM i did Stronglift 5x5 consisting of squats, barbell rows and bench press.
Age 51
Current weight 201
Goal Weight 160
Out of curiosity what’s your height? Same age here. Hit 189.9 this past weekend and am 6ft…. 40lbs is a definitely a challenge. Keep at it I’m sure you’ll get there..1 -
Did an hour easier recovery type of work. 30 minutes on the rower (hard to keep HR under 70%, but I kept it mostly under 70% on that) and then another 30 on the LateralX (Bowflex Machine that's like a Stepper that goes lateral at the same time, so it feels like your cross country skiing or speed skating).
Still like 700 calories burned on the hour but it felt like cake walk compared to yesterday. I really look forward to my easier days now.3 -
Treadmill (brisk 35 min walk) and Day 2 of EPIC I (upper body workout)4
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Got a late start so didn’t do a 10k as originally planned.. but managed to knock out a 5k…. In under 30.. 😮1 -
Morning ride - 16.73 miles, 13.4 mph avg, 75 minutes riding time.
Didn't ride yesterday, but did get 100 push-ups (4 x 25 sets) in for the day.1 -
7-8 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Strength: E5MOM
HSPU - 4x3r (12r)
Hang - 4x30s (2m)
Hollow Body Hold - 4x30s (2m)
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I'm usually a treadmill runner, the last time I ran outside must have been more than 5 years ago. On top of that, I always run with zero incline.
In the back of my mind I always thought that I would be disillusioned if I ever ran outside, that my performance would be terrible (even worse than on the treadmill, being a slow runner 😁).
But this morning I did 4.12 kilometers in just over 31 minutes... outside, on a forest track and in hilly terrain!
Pacing myself was an interesting experience (based on feeling instead of programming a speed on the treadmill). But I'm very happy with my performance - it was definitely not an easy run (highest heart rate I've seen in a while, on the uphill sections) but quite a fast run for me, despite the more challenging terrain.
And on top of all that, lovely views running through the forest in Sweden (I'm currently on holiday).7 -
I'm usually a treadmill runner, the last time I ran outside must have been more than 5 years ago. On top of that, I always run with zero incline.
In the back of my mind I always thought that I would be disillusioned if I ever ran outside, that my performance would be terrible (even worse than on the treadmill, being a slow runner 😁).
But this morning I did 4.12 kilometers in just over 31 minutes... outside, on a forest track and in hilly terrain!
Pacing myself was an interesting experience (based on feeling instead of programming a speed on the treadmill). But I'm very happy with my performance - it was definitely not an easy run (highest heart rate I've seen in a while, on the uphill sections) but quite a fast run for me, despite the more challenging terrain.
And on top of all that, lovely views running through the forest in Sweden (I'm currently on holiday).
Actually, after I lost my weight, I began trail running (that lasted around five or six years until my one knee wouldn't cooperate). Unfortunately, the races were lovely, but I wasn't near a lot of trails to train, so I'd normally have to train on roads or sidewalks.
Running on trails was my favorite. If it's wet/rainy, you have to be extra cautious. Always a good idea to let someone know your path and where you'll be going. But there's something so calming and peaceful about it. I truly do miss that. Just don't think my old body would like it any longer. Still love hiking!
I'm glad you got off the treadmill and tried something different! That's wonderful!2 -
I hour stacking wood... More to do later.
3 -
I'm usually a treadmill runner, the last time I ran outside must have been more than 5 years ago. On top of that, I always run with zero incline.
In the back of my mind I always thought that I would be disillusioned if I ever ran outside, that my performance would be terrible (even worse than on the treadmill, being a slow runner 😁).
But this morning I did 4.12 kilometers in just over 31 minutes... outside, on a forest track and in hilly terrain!
Pacing myself was an interesting experience (based on feeling instead of programming a speed on the treadmill). But I'm very happy with my performance - it was definitely not an easy run (highest heart rate I've seen in a while, on the uphill sections) but quite a fast run for me, despite the more challenging terrain.
And on top of all that, lovely views running through the forest in Sweden (I'm currently on holiday).
First off... good going on your outside run... your trail in itself is a bonus...
Only recently have I've really gotten back into running outside. Being less "fluffy" I'm not as worried about impact to the old body however I still back off and do mind the aches and pains. I used to be almost 100% treadmill and its odd now that I run outside(with dips and inclines) and then do a treadmill run with no incline and I actually find it more difficult to maintain a long jog/run at 6-6.5 mph. I've felt I am running slow outside and to my surprise I am actually doing a decent clip for me personally. World class times is not what I'm looking for, but at 51 the fact that the 26 year old college hire can't keep up with my speed well that is a win enough for me.. Just did my 1st 5k in a very long time in under 30. I'll be eyeing a 10k in under 60 as my next challenge.2
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