What Was Your Work Out Today?
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11,222m machine row in 5 x (2k on, 2' off/CD) format including the row in/out and CD meters. Shooting for around a moderate 2:35 (averaged 2:33.0/17spm), but seeing what's comfortable with slightly increased volume. Drifted into the very bottom end of Z4 for 4:18, but 76% Z3 overall. Feel like I'm accumulating a little fatigue, especially legs, but not terrible.
I usually try to drop row/bike volume a bit in January, add the strength training (see yesterday), then maybe work the row/bike volume up a little if I don't get too bored or cranky. We'll see how this goes. I like to increase a bit if possible, but avoiding overtaxing the bod is priority to avoid forced rest that causes detraining (there are a lot of miles on the aging odometer, metaphorically speaking).
@MikePfirrman: Thank you for the kind remarks. Li'l ol' lady tries, sort of. 😉
@Djproulx: Sending hopes for fast healing!
@dralicephd: Good show - your cautious progress is great, hope all continues well with you. It's an ongoing experiment sometimes
Good wishes to all: Posting here, and watching the persistent (inspiring) work y'all put in, helps me keep plugging away. Thank you!4 -
Warm up using resistance bands, planks and squats followed by a 10 km run and a cool down. Then I rewarded myself with a flat white coffee from the park cafe.2
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I was pretty sedentary yesterday as I needed to go my scuba club EGM in the evening. I did a lot of walking to get there, so got around 17,000 steps.
I have been on a minor cut this year - my weight drifted up to 147 pounds. I aimed to cut to 142; I have consistently been below that for a few days, so my diet is officially over. So I am eating proper amounts of food again. (Maintenance seems to be around 2,400 calories, I aimed at 1,800 on the cut but was probably a bit above that on average.)3 -
I started physical therapy on Tuesday and it kicked my butt...I think I'm still recovering because I'm sleeping like a rock and have had trouble getting up the last couple of days to Zwift before work so I'm going to get a ride in this evening...not my preference, but I haven't been on since Tuesday morning.
Unfortunately, no weight room for a couple of weeks. My PT wants me to bring in my program for our next appointment so he can add and remove some things temporarily to address some muscular imbalances that are causing my issues and then show me some things going forward to help keep things better maintained. He looked at it briefly on Tuesday and thought it was overall sound, just need to address a few specific things in isolation.2 -
Walked a mile on the treadmill and then some light circuit training (still recovering from The Rona at the first of the year, and threw my back out at the same time, and I haven't really gotten my lungs all the way back yet so taking it eeeeaaaaasy...
). 3 -
I ran 8.5km today. in a storm. Last week I ran 7km and nearly fainted and threw up at the end while I could have gone on today. Looks like my body had a brilliant day
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Gym day today. Circuits of alternating upper body/lower body movements, with 5min intervals on the assault bike between rounds.
My trainer removed any calf work from my routine today. She also gave me a fairly strong scolding since she knew that my calf needed more rest. She was right, of course.
So, nothing more than trainer rides and elliptical work this week. Tri Club ride on Zwift tonight.
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7k Friday, need to crack PB of 42.41 on the Concept 2 ERG rower - this new machine kicking my *kitten* atm but making progress. Convert from LF GX water rower where time's where about 35mins. Got the drag factor sorted and found ideal resistance level for this machine as each is different. 30mins on Elliptical trainer and some free weights and Pilates to end.2
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Weird scheduling this week, so did my mini-strength training a day earlier than normal. I started with a a 20 min. Zone 3 elliptical warm up and then repeated Monday's routine (Pushups, rows, squats, bridges, abs) with just a tiny increase to weight on the squats. The lowest incline pushup set is still comically difficult, but I did it, so I guess that is progress.
It was weird to workout after a day of standing at work. I guess I've gotten my "stand-all-day legs" back, as I don't think I could've done this a few weeks ago.2 -
Did an hour ride on Zwift last night with my club pals. Enjoyed the chatter via Discord that became only heavy breathing during the long climbs.
Just an easy walk today. Going to give my calf the proper rest.3 -
Had an unplanned rest day yesterday -- sinus headache that wouldn't quit.
Today was the 2nd hard day planned. Supersets in the AM, then a hard interval row at lunch.
Did 8 X 500m/1' rest (one minute rest). Old man "sprint" paces -- I started out way too fast (1:52 on the first one) and then crashed a bit from there and ended up recovering some on the last few. One minute just isn't a ton of recovery time -- essentially it's a 2 minute sprint, one minute recover X 8. Ended up at a 2:02 pace average. HR hit 93% max. I used to do this workout in the low 1:50s average, so I'm consistently around 10 seconds off peak paces currently.
Did a 30 minute semi brisk C/D after that unstrapped. 900 some calories on the hour.2 -
Thought I posted yesterday, evidently didn't: It was 22,067m stationary bike (Z3 and below, pretty easy), which took around an hour, plus 48' dumbbell supersets.
Today, back on C2 rowing machine; 5 x (2k on, 2" off) for a total of 11,178m in an hour exactly, once the row in/out and CD meters and time are counted. This was a little higher intensity, 23' Z4, 27' Z3, remainder below. It always amuses me when my HR tops out - as it did today - at or above my 220-age estimated max (154), even though it's really only around 80% reserve/85% max.
Last 2k slightly the fastest, at 9:50.7 time. Pace across the 2k pieces was 2:30.6 at 17spm. Lower spm at a little higher intensity is a "strength-y-er" workout, more emphasis on power . . . defined wrt a li'l ol' lady lightweight, as always. 😉🤣
HRM claimed 405 calories, C2 says 479 (weight adjusted). It would be really hard for me to exercise my way to weight loss. 🤷♀️4 -
Mostly foam rolling and mobility work at the gym, then some turkish get ups. Finished with 20 easy minutes on the elliptical, stopping when I felt tightness in my left calf.4
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22,038m stationary bike, moderate, mostly Z2, some Z3, just a few breaths under an hour; then 50' of dumbbell supersets. (Sister Rosetta Tharpe as background music for the latter, which was pretty great, subjectively speaking.)
I keep gradually progressing the strength training . . . still at objectively pathetic levels, though. I feel like some parts (left shoulder particularly) are just on the cusp of either actually strengthening, or failing out in some way (which has happened with other parts in the past), so I'm proceeding slowly and cautiously. I'm happy enough being old (overjoyed, actually, considering the real alternatives!), but I think I'd be better off if I'd started some of this stuff earlier in life.😆
ETA: Garmin says 802 active minutes this week (of a goal of 150), 162 today alone. Better late than never, maybe? 😉
Rest day tomorrow. Mulling whether to try to keep the row/bike volume increase next week. Monday's especially iffy for that, schedule-wise.4 -
On Friday, I lifted. I did:
3 sets of 5, squat, 80 kgs.
2 sets of 5, OHP, 35 kgs.
1 single, OHP, 40 kgs. I was going for reps, but I'm weak. I hangboarded a little between sets.
Yesterday, I climbed, for a little over 2 hours. It was very fun, I got a load of new routes.4 -
First swim in quite a while this morning. My pace was slow and distance wasn't long at 1500yds, but it was a start. I have some work to do to gain swim fitness, but there is plenty of time.4
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310 minutes on myElliptical for 20.16 miles.3
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Easier 10K on the rower yesterday and 12K on the rower again today (also easy).
Just boring stuff. Lower back feeling good, though, so I'm happy.1 -
We had an unusually warm day today, so five of us took advantage of it by riding outdoors. Temps in the low 50's and sunny with no wind. Perfect for February in Ct.
We did some fairly heavy climbing over most of the 20 mile route, then pushed the pace (21-22mph) over the last few miles, which were flat and recently paved. Overall pace for the route was 16.5mph. It was a fun ride.
Heading to the gym tomorrow. The bike goes back on the trainer.
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Back to rowing machine, 5 x (2k on, 2' off/CD) as per recent usual, moderate SS. Negative splitted the 5 pieces, starting at 2:33.8 (20 spm), ending at 2:27.2 (18 spm), for an average of 2:30.8 overall. 34% Z4, 51% Z3, remainder below. Nice steady HR creep in each piece, with a slightly higher peak each round, and a big/quick drop during the "off" (appx 15" row out easy, 45" water break, 1' row in easy, then full 2' CD on the last one).
Garmin says 409 calories, C2 says 478 (weight adjusted). Meh.
Today was Osteopath tune-up day, so I was happy that I got the full workout I wanted in before my appointment.
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Outside jog. 4.3 miles. Over half of it was against the 20+ mph wind 🌬 gusts. Definitely could feel the resistance. However managed to keep my pace under 10 mins per mile. Good enough.4
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45 min. on the elliptical today (Zone 3).
Today was supposed to be another strength training day, but I decided to skip it. My shoulder is feeling iffy, so I'm going to rest it. I'm not sure if I overdid it with the pushups the other day or if it is something else, but either way it's telling me "no" and I'm going to listen. I guess I could've done lower body, but well, I'm showered and relaxed now, so that ship has sailed. oops. 3 -
strength session with trainer. atomic pushups, fallouts on sliders, kb squats, gorilla rows, trx seated pullups, etc.
After deep tissue work and lots of rest, my calf seems better. Will start by walking a few miles tonight, hoping to resume running later in the week.3 -
Sunday
I originally intended to have a rest day, although I did a walk so got 22,000 steps.
Monday
Climbing, 2 hours. This was a very good session, my best for a while. I got a load of new routes in the v3-v4 range, and repeated ones I got recently. My current favourite is a terrifying slab that takes me around 2 minutes, as it requires slow, deliberate moves and has lots of resting places.
I got a lot further on a thuggy overhang than I've managed before, and got to the penultimate hold. (You need to cut loose to get there.) I was so surprised that I hung there for a few seconds not sure of what to do next, and then gravity intervened.2 -
physical therapy this afternoon...if he doesn't beat me up too bad I'll do a quick 30-40 minute Zwift when I get home.2
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Did my online rowing club's ITC row today. Basically, it's the inner club row just between members. It's just a training row to show your progress. It was a 30 minute restricted rate row @ rate 20. So you basically set your ErgData up and count strokes, 20 per minute, until you hit 600.
This is similar to the row that was the last straw on my disc four years ago and with the slight niggle I had early in the month, wasn't sure I was going to do this row as typically I'd set the DF up on this one.
Did it anyway, back was feeling good and used the bungee around the rail to make sure I tried to work form at the same time. Ended up with 6663 meters in 30 minutes (2:15.0) pace. I was never very good these rows but this around 11 seconds off my old restricted pace, so cardio is a bit better than strength at the moment (my unrestricted rows have been around 10 seconds off my old paces), so my moving up to 3X a week in lifting is probably the right idea. Ended with around a 10 minute C/D, so around 9000 meters all told plus the lifting.
Did supersets this morning as well.3 -
240 minutes on the Elliptical for 16.3 miles.1
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45 minutes on Peloton and 35 minutes weight lifting 5 days a week. weekends I run 8 miles on Saturday and same on Sunday. Keep it rolling people!1
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21,965m stationary bike, moderate pace (91-92W on the 10K pieces), mostly Z2 but drifted into Z3 by about 4bpm toward the end of the 2nd piece. Finished that (just a bit under an hour) barely in time for a Zoom rowing club board meeting, then post meeting did 45' dumbbell supersets late evening.2
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Internet went out at my house in the AM and since I work from home, just started my workout early at 9 AM. Living on a mountain ridge is great normally, except on windy days! It was gusting at 50 MPH today when I was rowing. I didn't realize that wind can impact DF (drag factor). It was gusting so hard that in real time my DF readings on my ErgData were jumping from 119 to 135 and 140. It was like that the day I tweaked my lower back too, so I backed off the DF today a bit more to offset the wind conditions.
Anyway, did 6K X 2 with a 1 minute break. Took around an hour. HR drifted a bit higher than I like (70% max) but was wanting to get inside with the windy conditions.0
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