What Was Your Work Out Today?
Replies
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After a long-ish day at work (during which I had the stressful task of telling my boss I'm quitting my job) I wasn't in the mood for fiddling with the speed buttons on my treadmill. So a simple run: 5km at a constant 8kph.
Quite surprised to see that the whole run was Z2 and lower. Quite happy with Runalyze, I have to say, I've really made a lot of progress after stagnating for months on end and being stuck below 8 kph for so long.3 -
dralicephd wrote: »Did my typical 30 min. elliptical "run". I'm not fast, but I'm loving to see the progress. When I started at the end of July, I couldn't go over 20 minutes without knee pain (and I only covered 1 mile). Then I progressed to 30 minutes (same pace - covered 1.5 miles). Over the last couple of weeks I've consistently been able cover 1.7 miles in 30 minutes without feeling like I'm pushing too hard. It feels good. Today is the 2nd day in a row that I reached 1.7 miles about a minute before the end of the 30 minute workout. Not a huge gain in pace, but it's a gain!
*insert cuss words* So, despite trying to be careful with my out-of-shape butt, I guess I've pushed myself too hard. I woke up mildly sore this morning. No big deal. I sat on the floor while drinking my morning tea and did a little bit of mild stretching to wake up. (Yes, mild. It was child pose.) Somehow or another I moved while trying to get up and I felt a giant *twang* in my quad. Ouch. What. The. Kitten?
My leg's been hurting all day. Ice and ibuprofen are my friends. It's getting better, but seriously... "How did you hurt yourself?" "Sitting on the floor". *sigh*
Guess I'll be taking a break from work outs for a bit.4 -
After a long-ish day at work (during which I had the stressful task of telling my boss I'm quitting my job) I wasn't in the mood for fiddling with the speed buttons on my treadmill. So a simple run: 5km at a constant 8kph.
Quite surprised to see that the whole run was Z2 and lower. Quite happy with Runalyze, I have to say, I've really made a lot of progress after stagnating for months on end and being stuck below 8 kph for so long.
Sorry about the job. Or, maybe, Congratulations on getting out of a bad job? Anyway, hang in there.
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Stationary bike, the basic putative going-nowhere 10k (pretty easy pace, Z2-3) + 3' CD, though the need to CD is disputable. 😆
Indoors. 🙄😐
Outside: Cold rain, wind. 🙄☹️
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A nice little 7 mph jog.
Followed it up with another 16 min elliptical work out.
Will definitely be a little sore tomorrow.
But getting under 9 min mile was pretty cool thing for hump day.5 -
dralicephd wrote: »After a long-ish day at work (during which I had the stressful task of telling my boss I'm quitting my job) I wasn't in the mood for fiddling with the speed buttons on my treadmill. So a simple run: 5km at a constant 8kph.
Quite surprised to see that the whole run was Z2 and lower. Quite happy with Runalyze, I have to say, I've really made a lot of progress after stagnating for months on end and being stuck below 8 kph for so long.
Sorry about the job. Or, maybe, Congratulations on getting out of a bad job? Anyway, hang in there.
LOL, don't be sorry, I'm going from an OK (but not my kind of thing) job to (hopefully) a more fun one 😁 but l am not looking forward to telling my colleagues, who are understaffed as it is, and I'm socially awkward 😐5 -
Gym workout with my trainer this morning. When I signed up, I asked her to focus on stability and balance work and I sure am getting my wish, lol. Most movements are done on a ball or a foam pad, which is a real challenge for me, such as weighted split squats, etc. Also some challenging core work today with med ball weighted crunches, weighted dead bugs, etc. I had forgotten how much I enjoy gym days.
This afternoon will be very warm, so I'm going to sneak in an outdoor ride with a few friends. Probably no more than 25 miles, since it gets dark so early.3 -
7-8 am:
Warm-Up
Jumprope - 1m on 15s off x 10r (10m)
Strength: E5-15MOM
Pull-up - 12-6-6-6-6r (36r)
Dip - 8-4-4-4-4 (24r)
Squat - 5x12r (60r)
Core Finisher: Ab Wheel Rollouts - 3x10r (30r)
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Cold and windy outside this morning, so
Spin bike intervals indoors!!
Warm-up -> 5 minutes
Intervals:
Cadence time (sec)
110/75 - 60/60
115/75 - 60/30
120/75 - 30/30
Burnout -> 130+ for 60 seconds
Cool-down -> 5 minutes
Total -> 51 minutes2 -
Yesterday was Bootcamp x2
High knee burpees
Glute bridge march
decline pushups
duck walks
Lunge L-raise
Medicine ball toss up slams
Bird Dog crunches
Barbell Kayak sits
Bicep curl, press with tricep extension
TRX single leg squats
1 minute crunches
1 minutes wall sit3 -
Did a very sporadic 7.5K meter row today (on the machine). Music kept cutting out -- found out later Spotify is having I-Phone glitches. All I wanna do is have an hour and forget about work and listen to my playlists. Obviously, that was asking too much today!
Took an unplanned day off yesterday with an ocular migraine. If I had never had one before I would have been freaked out. Likely triggered by too much stress, computer work, coffee and not enough electrolytes. I've had them before, but essentially, you're looking at the computer and your vision goes. First time it happened it was very scary. Now I'm just like, oh yeah, need to drink water, lay down for a bit and take some electrolytes. That did the trick within a couple of hours.5 -
Strength training today, I wasn't really 'feeling' it but I won't progress if I don't train often enough.
- 4 sets of step-ups
- 3 sets of barbell bench presses
- 2 sets of barbell shoulder presses
- 2 sets of incline dumbell flys
- 3 sets of hanging leg hip raises
- 2 sets of triceps cable push downs
Curious to find out if my hanging leg raises will lead to 4 days of sore abs again, like the first time 😆3 -
6 sets of 8 heavy reps no breaks
Waiter Curls
Iso Tricep Exts
Preacher Curls
Skull Crushers
Dbell Curls
Tricep Overhead Press4 -
Another round of 3 x (2k on, 2' off) rowing machine, so 6719m all told. Decided to slow the split another couple seconds to somewhere around 2:36-2:37 (hit 2:36.3, 2.36.7, 2:36.5 at 20-18-18spm).
Still Z3 and below of course, still hit 144bpm at max, but didn't get there as quickly nor flirt with it as long.
Surprisingly, this felt subjectively noticeably easier than Tuesday, at a sacrifice of only 3W - maybe more just the different day, who knows. (Yesterday included excess calories, including extra carbs - it was my birthday, #66, so maybe I was just well-fueled for today. 😆)
It's fun to play around a little with the variables - spm, subjective pressure/intensity, split - and watch HR. There's more than one way to get to the same split, and the subjective energetic costs are similar, but I think not identical, even though consistent split is consistent watts. Can mess with damper setting/drag factor, too, of course, but I don't like to, mostly.3 -
I went climbing on Wednesday with my little brother. It was good, I got a reasonable number of harder routes. 90 minute session.
I lifted yesterday, doing
3 sets of 5 (bench), 50 kgs
3 sets of 5 (deadlift), 100 kgs.
It was my first lifting session for a while, I seem to be fairly weak.3 -
5 mins walk 4 mph @ 4 inc
3 mins 8 @ 2
1 min 4 @ 4
2.5 mins 9 @ 2
1 mins 4 @ 4
2 mins 10 @ 2
1 min 4 @ 4
1.5 mins 11 @ 2
1 min 4 @ 4
1 min 12 @ 2
1 min 4 @ 4
30 sec 13 @ 2 (Max treadmill speed)
5 min walk 4 @ 4
Stretching
40# pack hiking 60 min's3 -
7-8 am:
Warm-Up
Jumprope - 1m on 10s off x 10r (12m)
Strength: Shoulders/Legs
HSPU: 4x4r (16r)
OHP: 4x8r (32r)
Face Pull: 4x8r (32r)
Squat: 4x8r (32r)
RDL - 4x8r (32r)
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Snuck in a (last?) weekday afternoon ride yesterday in 65 degree weather. I got to chase my friends "The Torture Sisters" for 25 hilly miles. Ended up at a 17.1mph ave. It was slightly windy, but a beautiful day for mid November.
With both strength work and a bike ride yesterday, I was dragging a bit this morning. 25 minutes of yoga helped. Resting this evening.3 -
@AnnPT77 a belated happy birthday to you!
Agreed! Happy B-Day a day or so late Ann.
Took today off myself. Had to take my cat, Dempsey, to the vet. Dempsey is 11 and has been to the vet exactly once before in his entire life. I think it was as stressful for me and my wife as it was for him. He's doing really well and back home now.
Dempsey is a 16 lb Maine Coon that we got from a shelter as a kitten and he believes he's my fourth dog.3 -
A long run today, but not as long as I intended: 7km in 52min22 (instead of the full hour I intended).
A slightly off day today, perhaps I've been pushing a bit too hard by working out every day the last 4 weeks. Or maybe it's just my TOM announcing itself. Tomorrow will tell!1 -
Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party2 -
Back to the fake 10k + 3' CD stationary bike, the usual Z2-3 (mostly Z3), maxed at 144bpm again.
Basebasebasebasebase.0 -
dralicephd wrote: »Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party
@dralicephd, how's your upper body? There are some surprisingly vigorous upper body workouts on YouTube (for wheelchair athletes, often).
It stinks not to be able to do the usual stuff . . . but I get that once one gets attuned to how good exercise makes one feel, not being able to do it can lead to a case of the grumps. Sympathies!1 -
dralicephd wrote: »Still sidelined by my pulled thigh muscle. So I did some "ibuprofen-ups" and "ice presses".
*sigh* I was really starting to love the endorphin boost of my elliptical workouts. Not to mention the extra calories to eat. Oh well. I'll get back there eventually.
/end Pity Party
@dralicephd, how's your upper body? There are some surprisingly vigorous upper body workouts on YouTube (for wheelchair athletes, often).
It stinks not to be able to do the usual stuff . . . but I get that once one gets attuned to how good exercise makes one feel, not being able to do it can lead to a case of the grumps. Sympathies!
Well.... one shoulder is pretty messed up (previously dislocated), so I have to be super careful. Despite that, you are right. I will look into some adaptive stuff. Thanks for the tip.
Anything to get moving again, right? 1 -
Got out for a ride mid-morning... 17 miles, 14.0 mph avg. 72 minutes total. Was windy today so had headwinds going out but the tailwind coming back was nice.3
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Resistance Training:
4 sets Leg Press @ 300
4 sets Machine Crunches 2@ 90; 2@ 80
3 sets inclined dumbbells @ 40
3 sets seated curls @ 35
3 sets seated rotator pulls @ 130
3 sets standing dips @ 35 kettlebell
3 sets rotator pulls @ 25
3 sets inclined sit-ups
Cardio:
4.69 mile hike 3 hours+ after RT. Brisk pace, 108 ave. BPM, 414 elev. gain, 1:39:26, 48 deg.3 -
Elliptical 217 minutes for just over 16 miles.4
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I spent the weekend diving, practicing skills such as shutdowns in preparation for a course. I got a lot better at them, a bit more practice and I will actually be quite slick. I used not to be able to do them at all.
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Sunday morning spin/core series week two today. 75minutes of hilly intervals finishing with the 4 minute tabata routine. 15 minutes of core work on the mat followed.3
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