What Was Your Work Out Today?

cwolfman13

Sitting on couch because of fractured patella.

RunnerGrl1982

6 miles yesterday.

+

Speed work running today:

2 mile warm up + 10 x 400m runs @ 8:50 pace + 90 second jog in-between each 400m + 2 mile cool down.

Had a pretty good workout overall. Bounced a few times at 9 - 9:05 pace, but mostly keep it at range. Oh well. Still a good workout with maximum effort.

CentaurusSoter

10 miles / 30:05 / 332 calories
Good ride.

firef1y72

6am sprints, testing my hr (god do I have to work hard to get the hr up)
3.1miles half marathon pace
Ab workout, stretch and roll
Zumba class

JustSomeEm

1-mile run, 1-mile walk.

Finafoshizzle93

35 min elliptical
40 min weights (squats, push ups, shoulder presses, deadlifts, KB squats) and a little core work
Foam roll/walk 5 min for cool down

pierinifitness

Rest day.

berndog91

5 min warmup on elliptical leg press 12-10-8-6-12 max weight of 400lbs
leg extensions 12-10-8-6-12 max 165
leg curls 12-10-8-6-12 max weight 160lbs
calf raises 12-10-8-6-12 max weight 280lbs
seated calf raise 12-10-8-6-12 max weight 140
followed with whey protein 1 scoop creatine 5g and pack of keto os

aokoye

8x1:53/1:00 rest. Rate was 28 for the first interval, 30 for 2-7, and 32 for the last one. My goal split was 1:52 give or take (I don't have a goal 2k split which was what it was supposed to be) and my average was 1:53.4. I'm pleased.

rckeeper22

Last few days, I've noticed that I was feeling more tired and had a slight sore throat. This morning, despite going to bed early to get around 8.5 hours of sleep, I felt tired when I woke up. I made myself get on the treadmill anyways, and ran about 2.25 miles - was not fun at all, felt low energy and like I wasn't quite breathing effectively enough.

So, yep, betting that I'm coming down with a cold. Will get to bed even earlier tonight, and see how I feel tomorrow, with a default to taking a day off unless I feel miraculously healed. Seems like I've been getting more chest colds recently, which is weird - normally when I get a cold, symptoms are almost exclusively from the neck up. :-/

J72FIT

Dead hangs, wall supported supported handstands, bodyweight pull-ups superset with wall supported handstand press-up negatives, yoga and weighted pull-ups superset with side lateral raises...

BrianSharpe

It's been a while since I could maintain 40km/h (25 mph) for 90 minutes......

CentaurusSoter

10 miles / 29:30 / 343 calories
Good ride. Pedal focused again. 10 miles to finish the week.

JessAndreia

Dumbbell aalking lunges/dummbell romanian deadlifts
Dumbbell overhead press/pulldowns
Calf raises/external rotations

Lilmamawoz

30 min stationary bike
10 min elliptical
10 min treadmill
10 min stairclimber

pierinifitness

Another rest day due to work. That's makes 3 rest days in a row. I'm going to work out tomorrow and work will not be an excuse.

firef1y72

1mile warm up run to gym
Chest - got myself a new 3rpm of 46kg in bench , really pleased with that, I took time off heavier lifting when marathon training last year and only really started trying to build up again at new year. Wasn't a true max either, I'd done a pyramid up to 43kg, then my spotter encouraged me to go for 45kg and then 46kg.

PT - 30 mins of pain.
500m row/50 press ups/50 decline sit ups
400m row/40 press ups/40 decline sit ups
300m row/30 press ups/30 decline sit ups
200m row/20 press ups/20 decline sit ups
100m row/10 press ups/10 decline sit ups
Was wishing I hadn't learnt to do the decline sit ups by the end, or at least that I hadn't told her I could do them.

Valentine themed circuit class.

pierinifitness

Third day of rest, didn’t plan it but work got in the way. Tomorrow will be different, you watch.

firef1y72

1 mile warm up run followed by couple times round a hill interval loop to test out a tight calf

Tabata and total body conditioning classes

30 min PT session on the spin bike.

Now time to chill out after lunch until tomorrow morning

J72FIT

Yoga, pull-ups, handstands and dead hangs...

aokoye

Team erg session. 6×10'/90sec off followed by 10 min of core exercises.

MostlyWater

Atletica class, with 10 and 12 lb weights. Sweated so much, and my face was so red, that even after my shower, I had to wait on makeup - and hot coffee for a whole hour !!!

MikePfirrman

Still relegated to the AirBike. Would like to be rowing but the middle back is still tender. 10 minute W/U today followed by 40 minutes hard. Wanted a very hard Anaerobic Threashold workout. Went out a bit too hard at the beginning and had to reign it in toward the middle. Still a nice workout. 700 something calories, 244 Watt average. Started out at roughly 62 RPM and knew 5 minutes in it wasn't sustainable. Ended up (I think) around a 57/58 RPM average, roughly 18 calories a minute.

CentaurusSoter

10 miles / 30:30 / 375
Gonna enjoy a weekends rest. 10 miles x 5 days is working really well though. Not over doing it and forcing a moderate pace and finishing hard.

sistrsprkl8097

45 min run along the beach

JustSomeEm

9.2 mile bike ride. Plan to lift tomorrow.

guil0095

burned 301 cals/20 minute on elliptical
weights & crunches to finish off the day

pierinifitness

Been very busy with work this week and that's my excuse but today I did something different. Some quality resistance bands arrived and I'm keeping them at work. I broke them into today doing the following with various resistance tensions:

Double overhead press 5x5
Double bent-over rows 5x5
Double curls - 3x5
Single tricep overhead extension with each arm - 3x5

This is not how I typically train. I don't prefer the hypertrophy feeling that this and barbells/dumbells provide. But, I will play around with resistance band training while at work because it's easier to bang out some training that with kettlebells which require that I mentally warm-up to the work to be done.

Overall, pretty well-rested after having three consecutive rest days so I have no excuse to not returning to my pedal to the metal training.

RunnerGrl1982

20 mile run.

Food and nap time now.

Unknown

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