What Was Your Work Out Today?
MikePfirrman Posts: 3,290 Member@Mike Pfirrman - Looks like you hammered it with HR that high. If I"m reading the chart correctly, the work periods were about 8-9 minutes. How long are the recovery intervals? Looks like your HR recovered very well in a short time, a mark of true cardio fitness.
Maybe you could have done a few more rounds? Kidding!!
Thanks! They were from 8:29 to 8:54 -- all 2Ks with my second rep being the fastest. The HRM wasn't on for that first one. The recoveries were 3 and a half minutes. Felt really good with that rest moving to the next one. Steep drops in HR despite the heat, a great sign.
The C/D looked like a fifth rep, though hardly at the speed.
I do believe I'm pretty close on my Max HR estimates. They normally say your HR should hit 95% of max on this workout if you're pushing hard (and I certainly felt like I was), so it looks like my Zones are based on relatively good HR metric estimates now, which is good to know.
I think my cardio is getting sound. It's my strength endurance and peak strength, along with the lactate tolerance and reuse that are lacking. But according to Stephen Seiler, this is the workout that best addresses that (or at least an 8' X 4 workout).
Anyway, onward and forward.2
Poor planning today. I'd not run yesterday because it was too windy. So I moved it for today, and forgot that it's my live music dancing evening as well. Thus I started running much earlier than I'm used to, got a new 5k record for 2020, jumped under the shower for a very short moment, then went to dance in my livingroom for an hour and got all sweaty again Btw, it was much more windy that I'd hoped for as well.2
20 min yoga, 30 min full body dumbbells.2
Yesterday ran a 5K.
Today was yoga day. Hadn't done any decent amount in a while, was a good morning!1
Body pump 111 in the sunshine 😀.1
After a week of deload, first upper was really tough. Drank 3 Gatorades. I will take it down a couple notches next time and increase cals.1
5,000m indoor rowing & 8 km easy run2
Hmmm, not sure about that ^.... same volume, perhaps not same intensity? Depends? Good question.
Back to work!... therapeutic massage for 5 hrs. I’m gonna be wiped out, haven’t done it for two months. I should and will do some stretches later today but that’s it!0
I walked close to 20km through woods, with a big d'oh at the end. When I felt I was done I checked for a bus to the nearest station. Meh, still 30 minutes. Walking those last 2km will be faster. So I did. Once I arrived at the station I checked for the best connection back home - and found it was a bus driving in the direction I came from, which will be arriving in 4 minutes. Great. I might as well have sat down in the shade for a few minutes instead of walking those last 2km through a small town. Oh well.. it was still a great day.1
nighthawk584 Posts: 1,979 MemberFri 5/29
17.7 miles on mountain bike trails. (bit it hard at the 10 mile mark. gave myself a black eye and big knot on my cheek, hurt my shoulder and took lots of skin off my right knee and leg. Got up and did 7 more miles...probably from adrenaline. I sure felt it immediately an hour after and through the night!)
30 chin ups (in sets to failure)
Glutton for punishment. 14.4 miles on trails in the rain.
100 push ups (sets to failure)
5 sets of bicep curls (sets to failure)
Today was a 26 mile bike ride. Beautiful day for it... and I’m reminded why we should always use sunscreen before rides. Lol!2
Yesterday was an hour's climbing. My hands barely bled at the end, so hopefully they are starting to toughen up again. But I did have a lot of tape on.
I fell off a lot, as the holds tended to go loose if I jumped for them. So a fair chunk of time was with a step ladder and an Allen key.
Today, I felt drained. All I had the energy for was a walk. I got 20,000 steps in, so at least I avoided begging sedentary.1
Ran a 5k (first time!) then some kettlebells6
Half to full barbell squats
TRX barbell reverse suspended lunges (weights)
Supaset: seated stand ups, TRX leg extensions
Supaset: barbell bench stand ups, resistance band leg reverse standing squats0
Traded the bike for a fishing rod today.
CX ride and christening the new Drivetrain..rides silky smooth, just need to get some better wheels and then this bby will be complete! Like 5 seconds of scoring another KOM too 😭!!
20 Min AMRAP
5 Pull Ups
10 Press Ups
15 Air Squat2
Nice long sunday Run2
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