What Was Your Work Out Today?

Lietchi

Took a break yesterday, after 4 weeks of daily workouts.

Double workout today:

1) strength training:
4 sets landmine deadlift
3 sets cable rows
3 sets assisted pull-ups
2 sets side raises
2 sets cable biceps curls

2) a run on the treadmill: I wanted to do a long run, but my body didn't agree with me 😛 managed a 5k run in 38 minutes, unfortunately with two walking breaks.

JDMac82

60 min's hiking w/40# pack Saturday

60 min's running Sunday in 33 degree weather

JDMac82

75 Jump Rope & 1/2 Jaxs
50 Air Squats
30 Hand Release Push-ups
15 Pull-ups
30 sec
Hulk Smash / KBell Swing / High Knees JR
30 Squat Press/ Wall Balls / Frog Burps
15 Dbell Snatch
400 Meter
Run / Bike / Row / Walk
30 Sec Box Jumps 36"
Bike / Row / Walk / Run
Stair Circuit
Walk a Lap
Stretching

MikePfirrman

Did a super easy 70 or so minutes yesterday -- 6K on the rower -- nearly all unstrapped and then another 30 or so on the LateralX machine (lateral elliptical/stepper).

Ketomoijo

Stretching for 2 hours … no not exercise .. literally stretching and yawning because I’m so tired 🥱 😴

J72FIT

7-8 am:
Warm-Up
Elliptical - 1mile (8m)

Strength: Chest/Back
Pull-up: 3x12r (36r)
Russian Pushup: 3x12r (36r)
Row: 3x12r (36r)
Fly: 3x12r (36r)

MikePfirrman

10K on the rower @ an easy pace. HR only toward the last couple minutes exceeded 70% of max.

Lietchi

Another attempt at a long run, more successful than yesterday: 8.5km in 61 minutes.
My watch seems to be having trouble correctly recognizing my pace/cadence on the treadmill (or maybe my arm movements are not very regular), slightly annoying how much I have to correct my total distance, which throws off Runalyze's analysis. It is what it is, I guess, the only alternative is to run outdoors 🙂

ccrdragon

Was cold this morning, but warmed up mid-morning so went for a ride... 19 miles @ 14.3 mph avg.

memeq2

25 push ups today.

swimmom_1

Didn't do my Elliptical yesterday(cleaned to get ready for baking for Thanksgiving) but did 223 minutes on my Elliptical today for just over 15 miles. And plan to do the Elliptical again tomorrow AM before a dentist appointment and pie making afterwards.

AnnPT77

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

Djproulx

Strength work this morning. The usual core work, mountain climber pushups, etc, then kettlebells for RDL's, gorilla rows, etc.

I asked my trainer to add Turkish Get Ups as a regular movement in the gym each week, since they engage and strengthen so many muscle groups that are used for swim/bike/run. I forgot how challenging this movement can be if not practiced in a while. I'm after resiliency as well as increased speed next season, so these should help.

MikePfirrman

AnnPT77 wrote: »

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

Nice work Ann! And your SS paces are similar to mine unstrapped. It was quite humbling for me to go back and do unstrapped work. I'm already really unbalanced with my crappy knee and left shoulder (bad collarbone break that never got diagnosed correctly playing HS football and healed improperly), so doing this helps me have some semblance of at least correct order with legs, core, hands, hands core legs. I lean too far back and sometimes sit there wasting momentum. And I nearly did fall off first time going back to it.

@Djproulx -- turkish getups are badass. I used to do them all the time. I mostly, out of sheer laziness, just do the first part of them now for the abs without the standing. To much form/technique for me to want to do the entire thing and not screw up my shoulder!

JDMac82

100 Skier
50 Pushups
15 Pull-ups
50 Crunches
35 Choppers (each side)

12/10/8
Seated Mil Press
Wide Grip In Rear Delt (low pulley)
Seated Arnold's
Seated Laterals (lean fwd slightly)
15 Pull-ups
Rope 2 Face Kneeling
Front Raises
Armpit Row
Dbell Snatch, no legs
30 Dips

40oz to Freedom
Situps/ Hip Lifts/ Frog X/ Twists/ Flutters/ J Knives/ Rower/ Heel Tape/ Supine Bike/ Leg Tucks

935 Total Reps

AnnPT77

MikePfirrman wrote: »

AnnPT77 wrote: »

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

Nice work Ann! And your SS paces are similar to mine unstrapped. It was quite humbling for me to go back and do unstrapped work. I'm already really unbalanced with my crappy knee and left shoulder (bad collarbone break that never got diagnosed correctly playing HS football and healed improperly), so doing this helps me have some semblance of at least correct order with legs, core, hands, hands core legs. I lean too far back and sometimes sit there wasting momentum. And I nearly did fall off first time going back to it.

First time I rowed feet-out in boat (a double), I literally fell over backward on the first stroke . . . into the lap of a very surprised collegiate varsity rower who was behind me in bow. 🤣 She was nice about it, thankfully.

I don't know how well I'd do, if I went hard with feet out on the erg. Maybe I'll try it when it fits within my workout objectives.

IME, boats "punish" the things that make rowing feet-out on the machine challenging, they just do it in different ways. (Most are speed penalties of various types, but that's not all.) Maybe rowing boats regularly helps create some useful habits, I dunno.

My double, the boat I probably row the most, is a pretty old Pocock (1999, I think?). The boat's shoes, which are very large (probably around men's 12 US?) have laces.

I never tie my shoes in the double (or other boats, out of habit). That probably has a helpful "feet semi out" effect on most of my rowing - I don't have as big a habit of relying on the shoe for balance, or to pull against on the recovery, etc.: There's some but not a lot of strap-like contribution from the untied huge shoe.

(Footnote (heh) for those not familiar with rowing shells: The modern boats, for safety, have shoes with a velcro strap across the instep, and a length of cord connecting the two straps, so one can pull the cord if necessary to get loose when upside-down in the water. Safety is why I don't tie my shoes. The shoes are durably attached to the boats, basically screwed in. They look much like regular athletic shoes/trainers, just with some specialized tweaks for the purpose. Some boats have "clogs" instead, but this is a more low-end detail - they're basically a shaped foot-cup with straps across the foot. Better boats have shoes, generally.)

FWIW, I don't wear shoes on the erg at home (or races), just socks. That's eccentric, IME.

@Djproulx -- turkish getups are badass. I used to do them all the time. I mostly, out of sheer laziness, just do the first part of them now for the abs without the standing. To much form/technique for me to want to do the entire thing and not screw up my shoulder!

Yes, I admire that too, @Djproulx: I've put TGU in my "can't do" category, basing that on knee issues during the transition to standing . . . but I'm possibly just "don't wanna" and am lying to myself. 😉 In general, I admire the way you work at the things you feel you're less good at: That isn't a super common trait, I think, and its reverse is definitely among my character faults, wrt some exercises I don't enjoy. 🙄

ccrdragon

Windy day, but clear and warm (60), so I rode 19.26 miles @ 14.0 mph average. 5 of the first 6 miles were uphill into the wind ( yes, Maynard... uphill, thru the snow, both ways 😁), but there was a long downhill with the wind that made up for it!

Djproulx

@Mike, @Ann;

TGU's just check off so many boxes for me. Particularly since they engage so many areas that get "turned off" (glutes) or tight (hip flexors), mostly due to many hours spent hunched over in the aero position on the bike or sitting at a desk.

I'm as lazy as the next guy, but I adhere to a basic triathlon maxim: "Train your Weaknesses". In my case, that gives me tons of stuff to work on.

MikePfirrman

Unplanned day off. Of all things a sore neck caused by sleeping on a wedge pillow (helps with snoring but I hate them). I had a pretty bad car accident back in my early 20s -- I got T-Boned going 60 MPH on a state highway. Guy just ran a stop sign and completely drilled my right side. Neck has never been right since. Rowing actually has helped it so much but there are times I can just lie wrong on it and boom -- it's a mess.

Not a terrible time to take a few days off -- I do all the cooking and both my kids are home and it's a massive feast. Will take it easy until the pain subsides. I'm less stubborn and smarter about working out these days. I go to the Chiropractor weekly. Maybe she can help get it unstuck.

Lietchi

Today's workout was strength training:
2 sets step-ups
2 sets Bulgarian split squats
3 sets barbell bench press
2 sets barbell shoulder press
2 sets dumbell flys
3 sets hanging knee raises
2 sets front raises
2 sets cable triceps pushdown
Jelly for arms after that 😁

swimmom_1

My Elliptical today had to be shortened from my usual straight through in the AM, d/t a routine dentist appointment. So i did 121 minutes this AM for 8 miles and 120 minutes at 5 for 8.34 miles. Hopefully my scale shows a drop has I've been having upticks for no reason I can fathom.

AnnPT77

Stationary bike day again, in the off-season row/bike alternation (Le Sigh). A fake 10k going nowhere, 3' cool down, playing games on my phone throughout. Shooting for moderate/Z3, but did wander up in to Z4 for 4:34 of the 29:06 total. Mostly (16:40) Z3, though. HR peaked at 155, 1 bpm over 220-age estimate, really around 80% reserve.

Intention as of now is to stay with just row/bike alternation at moderate intensity for at least a couple more weeks, re-evaluate my energy level and will power at that point. Expecting to add just a little more volume soon, before that. Usually sometime in off-season, I add some strength and/or core work, but sometimes not until January doldrums, alongside re-reduced row/bike. We'll see. In my world these days, it's mostly supposed to be fun, and stay that way.

JDMac82

100 Fwd Jump Rope
30 Hand Release Push-ups
30 Dbell Swing
40 Choppers each side
50 Mtn Climbers

12/10/8
Shrugs
Lat pulls Grip In, Iso pull each side
Rev Grip Bent Over Row (use barbell not Smith)
Dbell Row
50 Push-ups
V Bar Pulldowns
Meadow Rows
Supine Dbell PullOvers
Seated Wide Grip Row
15 Pull-ups

Colt 45
Crunches/ Flutter Kicks/ Obliques/ Rev Crunches/ Cable Crunches/ Knee Tucks/ Supine Bike/ Twists/ Iso Over Dbell

976 Total Reps

ccrdragon

Morning ride - 17.37 miles @ 13.6 mph avg. Another windy day, but I was planning to take it easier today... the last two days I pushed hard, so the legs needed a bit of a break.

Lietchi

I had to drag myself to my gym-basement today, I had to prepare dinner today so no time to exercise beforehand (after dinner, I always find it hard to motivate myself).

So a short one today: 4.5km in 30min37, starting at 8.2kph and gradually building up to 10kph.

Djproulx

Rest day today, though I walked around the yard wearing the backpack leaf blower for several hours.

Tomorrow I'll fly to Denver, then drive east to North Platte, Nebraska for eleven days. I'm going to stay with my son and see his new waterfowl hunting operation. I'm hoping to get in some trail running while I"m out there, in addition to hunting ducks and geese.

AnnPT77

Out of my calendar pattern, stationary bike again. Pretty close to exactly the same as yesterday, in that it was a theoretical 10k+3' CD, taking about 29 minutes, so identical average watts within seconds of same duration, at least on the 10k body of the workout (1W difference on the CD).

Yesterday, average heart rate 133, max 155, 15% Z4, 85% Z3 (57%) and Z2-1(26%).
Today, average heart rate 126, max 138, entirely Z3 (61%) and Z2-1(35%).
(Why not 100% total? Always some < 91 bpm in there, effectively no zone according to Garmin.)

Why? Well, probably because bodies are weird. Also mostly because I pushed the intensity a little more at the early stages today (not much, no stress), so didn't need to push as hard at the end (harder) as yesterday, to hit the average watts I wanted because of . . . I dunno, vanity? Small issue, given the goal of moderate (Z3) workouts both times, and today's more effective in goal accomplishment terms. Individual psychology is weird, too. 😆

FWIW, Garmin estimated close calories, 190 yesterday, 175 today. Maybe should be closer, but that's plenty close enough.

I find the calorie estimating math-y stuff amusing, i.e. the comparison of different estimating methods.

mrmota70

Well I went Forrest Gump today. Usually my bigger work out of the week. I took off from the house for a quick lunch time run. Thought 4 maybe 5 miles. Even though winds were strong and my leg/thigh was being ornery I just couldn’t stop.



I did pay attention to the leg and decided no half marathon today. 10 seemed like a nice number. Was only a third of a mile from the house. So happy enough with what I managed to get done. You all have a great Thanksgiving with your family and friends.

AnnPT77

8167 rowing machine meters, weirdly broken up: 2k, 2' off (i.e., drink & row in/out), 1k, 2' CD, run upstairs to flip the Thanksgiving oven-fried potatoes, 2 x (2k on, 2' off/CD).

All meter pieces within tenths of target 2:36 pace to keep it Z3 and below, which worked out well: Peak at 141bpm, 84% of time Z3, rest below.

Lietchi

Long day working from home, with a long-ish run to unwind before dinner: 8.5km in 1hr01min13. Mostly Z3 and below, just 40 seconds in Z4.