What Was Your Work Out Today?
Replies
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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.4 -
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!1 -
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 Reps0 -
MikePfirrman 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. 🙄1 -
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!3
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@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.
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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.5 -
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 😁2 -
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.3
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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.4 -
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 Reps4 -
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.3
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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.3 -
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.4 -
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.3 -
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.4 -
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.3 -
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 Z4.3
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I went cc lumbing today. I wax terrible fir the first hour, but then I got a brief run of form and got two long term projects. It was a 100 minute session, good fun.1
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217 minutes, 15.25 miles on my elliptical. Hopefully it wards off a gain tomorrow. I only had meat and broccoli for my Thanksgiving dinner. All the other stuff wasn't calling out to me, which was great! But I did indulge in a small serving of flan, as I have never tried it before and I am now indulging in a piece of pumpkin cheesecake!2
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35 push ups today and 10minutes of vigorous step ups. Getting stronger.2
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2 mile Turkey Trot3
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I went cc lumbing today. I wax terrible fir the first hour, but then I got a brief run of form and got two long term projects. It was a 100 minute session, good fun.
I'm not sure what was disagreeable about this post other than my inability to type accurately on a phone. CC lumbing should, of course, have been climbing, and fir should have been for.
I went for a walk before breakfast today, and I will lift weights over lunch, and finish up with an evening walk.4 -
I went cc lumbing today. I wax terrible fir the first hour, but then I got a brief run of form and got two long term projects. It was a 100 minute session, good fun.
I'm not sure what was disagreeable about this post other than my inability to type accurately on a phone. CC lumbing should, of course, have been climbing, and fir should have been for.
I went for a walk before breakfast today, and I will lift weights over lunch, and finish up with an evening walk.
I get so many disagrees on other boards that you have to wonder or not if there aren't trolls that just do it. I might get one for this post!
I do all the cooking for Thanksgiving and was feeling run down. It's just me and my adult kids -- no older seniors or young kids. My son had Covid in San Diego a month ago, my wife and daughter (both fully vaxxed) didn't feel well last week. Yesterday, Thanksgiving, I was feeling really bad and had my daughter pick up a Covid-19 test at Walgreens. Yep, I'm fully vaxxed (was going to get booster these next couple of weeks now that we're allowed to) so I don't feel too too terrible, but obviously not working out the next week or so.6 -
75 Jumping Jaxs
50 Air Squats
30 Hand Release Push-ups
20 4 Corners Lunges
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 (min 6 incline)
10 Box Jumps 24" / 36" &
25 Banded Choppers & Face Pulls
Walk a Lap
Stretching2 -
Strength training today:
- 4 sets landmine deadlifts
- 4 sets assisted pull-ups
- 3 sets cable rows
- 3 sets side raises
- 2 sets cable biceps curls
Glad to see my assisted pull-ups improving, even if I'm still using the strongest band.3 -
Saturdays plan:
5 mins elliptical
50 Push-ups
50 Knee Tucks
15 Pull-ups
30 DBell Swing
30 Chopper
45 Incline Pushups
12/10/8
Chest Press
Dbell Flys
Iso Landmine Press
Seated Land Mine Press
45 Cable Crunches Each L/R/C
Wide Grip Bench
Incline Press
Iso Dbell Chest Press
Rev Grip Dbell Press
15 Pull-ups wide grip
Rev Grip Bench (10 reps only)
Nifty 50!
Rower / Supine Bike/ Mtn Climbers/ Rev Crunches/ Crunches/ Obliques/ Twists/ Frog X/ Heel Taps
1G Reps3 -
16,261m stationary bike, 15k + 4' CD. Volume up, intensity down, HR peak 129, mostly (83%) Z2, just 5'30" at the low end of Z3.3
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I went climbing. It was fun.
I concentrated on v3-v5 graded ones, which are normally too hard for me. I tried 4, got 3 with a flash on one. The last one was my last climb of the day, after 100 minutes. I feel off the first move about 10 times, then unexpectedly got it.
I also got some walking in, so I am now on 25,000 steps.3 -
I'm not in the habit of exercising in the morning, but since I would be spending the day at my parents' (and eating too much), I did a fasted 5k run this morning in 35min52.3
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