What Was Your Work Out Today?
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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 -
Starting lap swimming to rebuild base swim fitness before the spring. Quick swim at lunch today.
600 yd warmup, (swim/kick/pull) then finger tip and catch up drills, then a short ladder: 50, 100, 150, 200, 150, 100, 50; cooldown. 1650 total.
3.1 mile fast paced walk after work. My left calf felt fine, so I'll resume running later this week, most likely on trails.2 -
The usual, 11,181m rowing machine, mostly Z3 (73% of the time), remainder below, peak at 139bpm which is around 68% reserve/77% max. Fairly constant splits across the 5 2k pieces, averaging 2:32.7/17spm which is 98W. Total duration right around an hour.
Working on combining quicks arms away/body over after the finish with extension from the shoulder, then emphasizing spending legs properly before the body swing on the drive. I was trying to hold around 2:35, but there's only so much I feel like I can slow the slide after a reasonable drive, without the ratio feeling silly-syncopated. Some of this was as low as 15-16spm, which is about as low as I can manage right now, with reasonable ratio, it seems.
I know this gets boring for the reader, I do . . . but posting here helps keep me accountable to myself, so thank you for your patience . . . .2 -
The usual, 11,181m rowing machine, mostly Z3 (73% of the time), remainder below, peak at 139bpm which is around 68% reserve/77% max. Fairly constant splits across the 5 2k pieces, averaging 2:32.7/17spm which is 98W. Total duration right around an hour.
Working on combining quicks arms away/body over after the finish with extension from the shoulder, then emphasizing spending legs properly before the body swing on the drive. I was trying to hold around 2:35, but there's only so much I feel like I can slow the slide after a reasonable drive, without the ratio feeling silly-syncopated. Some of this was as low as 15-16spm, which is about as low as I can manage right now, with reasonable ratio, it seems.
I know this gets boring for the reader, I do . . . but posting here helps keep me accountable to myself, so thank you for your patience . . . .
That's exactly why I try to be vigilant about posting. Not using a coach, nor doing a lot of group work currently, so I find accountability via posting helpful.2 -
Gym session today. Mostly dumbbell/kettlebell stuff: gorilla rows, RDL's, weighted lunges, chest press, etc. Pushed the sled at a lighter weight and lower intensity, but noticed calf tightness after a couple rounds. Will have to stay off the sled for awhile.
I'll join our Tri Club group ride on Zwift tonight.1 -
I did my typical 45 min. on the elliptical yesterday. About 1/3 of that was in Zone 3 (~70% max) and the rest zone 2. This is a little faster than my last few workouts, but felt super easy. I barely broke a sweat. Not sure what to make of that...1
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The usual, 11,181m rowing machine, mostly Z3 (73% of the time), remainder below, peak at 139bpm which is around 68% reserve/77% max. Fairly constant splits across the 5 2k pieces, averaging 2:32.7/17spm which is 98W. Total duration right around an hour.
Working on combining quicks arms away/body over after the finish with extension from the shoulder, then emphasizing spending legs properly before the body swing on the drive. I was trying to hold around 2:35, but there's only so much I feel like I can slow the slide after a reasonable drive, without the ratio feeling silly-syncopated. Some of this was as low as 15-16spm, which is about as low as I can manage right now, with reasonable ratio, it seems.
I know this gets boring for the reader, I do . . . but posting here helps keep me accountable to myself, so thank you for your patience . . . .
@AnnPT77
@Djproulx
I agree too. I've said before I wasn't sure if this would work with posting compared to a checking in some where in person but I find also posting here helps with my accountability.2 -
dralicephd wrote: »I did my typical 45 min. on the elliptical yesterday. About 1/3 of that was in Zone 3 (~70% max) and the rest zone 2. This is a little faster than my last few workouts, but felt super easy. I barely broke a sweat. Not sure what to make of that...
@dralicephd, IME day to day things can make a difference sometimes (good sleep, recovery day, even better than usual nutrition or a few extra calories, even nutrient timing in a tiny way, etc.).
But mostly, X activity at Y intensity for Z duration gets easier, when repeated consistently over time . . . because that's the fitness adaptation, y'know? 🙂
Good stuff, that!
If a HRM tells you that you burned fewer calories (at constant body weight) for that particular X, Y & Z, be skeptical. 😆0 -
Same workout as yesterday (like Ann, sometimes I sound a bit like a broken record, but it does keep me going as well). Did 6K X 2/1' (that is just rowers short hand for 1 minute break).
Nice cold day today but no wind. Did at 122 DF and it felt easier than yesterday at 118 with the wind gusts. Max HR around 137 (72% max roughly). Did a nice job of keeping the splits/pace fairly even between the two without a ton of dropoff.2 -
180 minutes on my Elliptical for 11.56 miles. Was hoping to do a second session but I was needed to babysit for about 2 hours. Then didnt feel like it after that. Off 6 days and hoping to get a bit more in during these days.1
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2 x (10k moderate, 3' easy) stationary bike, for a total of 22,013 imaginary meters in about 59', 90W average on the first 92 on the second, peak HR at 65% reserve/75% max.
Later, 43' of dumbbell supersets. Just for fun, photo of improvised home set counter (because I stink at remembering numbers about numbers, can only count reps reliably or sets, not both at once - Garmin is too annoyingly twiddly to use for this IMO).
I'm glad to know I'm not the only person relying on this thread for accountability to myself. (I don't really buy into the concept of "accountability buddies" in the sense of other people holding me accountable (not others' job), but I like accountability to myself, and I like sort of having virtual workout buddies - it's especially fun to have some who do very different things.) Thanks, y'all!4 -
I went climbing for 2 and a quarter hours. I left when the gym threw me out. I was in reasonable form, and got a couple of new routes. There was one route I'd done before I failed on, but this was right at the end and I was quite pumped by then.
There is some similarity to my workouts as well. However, I have definitely slowly progresses at climbing over the last three years. When I started, I could only last about half an hour or so of climbing the easiest ladders. It is probably placebo effect, but post climbing endorphins are my favourite strain of exercise feel-good.3 -
Slightly longer Zwift ride with my tri club last night at 85minutes. I've ordered a smart trainer, a Wahoo Kickr SNAP, which should enhance the Zwift experience versus my manual shifting based on watching the terrain and adjusting my power outputs to match.
I've been loosely following an RD's eating plan since Jan 3rd. Despite some backsliding in mid Feb, my weight has dropped 8lbs over the last 8 weeks. This rate of progress mirrors the 1lb/week rate of loss I achieved in 2017 during an active training build. Hoping to continue this trend, so that I enter my build phase very close to my racing weight.
Pool swim and trainer ride planned for today.3 -
@djproulx - that looks like a fun trainer. And great price point too! My daughter is into cycling but the price of her old dumb trainer (years ago) was around $300. To see the smart trainers come down in price like that is great!
Today was my harder day again. Repeated last Friday's workout of 8 X 500m sprints w/ 1 minute rests. Improved a lot! Felt good seeing some improvement. Last week, I crashed and burned and averaged 2:02.9 for the set. Today was 1:58.1. Now, it helps knowing you went out too fast last week and I started out at 1:58, not 1:52 like last week, but that's a huge improvement that will keep me a bit more enthused about the direction of my training. Training is very frustrating if you don't see any improvement at all.
Did supersets lifting this AM as well. Also, did an easier 2K C/D after my hard set on the rower.
On a sadder note, this week was the Indoor Rowing World Championships. Instead of competing, the top female in my indoor club is fleeing her home in Ukraine as we speak. She was an Olympian for the Ukrainian Olympic Rowing team. The indoor rowing community is a very tight knit group. That puts all the training into more perspective. I'm disappointed I can't compete at present but here's someone that doesn't even know if they will have a country tomorrow. Very eye opening.5 -
MikePfirrman wrote: »
On a sadder note, this week was the Indoor Rowing World Championships. Instead of competing, the top female in my indoor club is fleeing her home in Ukraine as we speak. She was an Olympian for the Ukrainian Olympic Rowing team. The indoor rowing community is a very tight knit group. That puts all the training into more perspective. I'm disappointed I can't compete at present but here's someone that doesn't even know if they will have a country tomorrow. Very eye opening.
Agree it's very sad and eye opening. Makes other problems, we all suffer, seem trifle in comparison.
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Feeling fatigued, so took today's machine row a little slower, even though I think that's unhelpful to good technique, for me. 11,227m, mostly Z3 but some below.
It's interesting to me how a small difference in total time and (imputed) meters can be quite different subjectively and apparently physiologically. I've been doing this 5 x (2 k on, 2' off) thing for a week or so. These are two workouts 2/21 and 2/25, in that format, and both of which were quite steady pace:
Total time (per Garmin): 1:00:27, 1:02:20 <== only two minutes difference!
Total Time for the 10k pieces (per Concept 2): 50:16.5, 52:07.8 <== still about two minutes
Total meters (including the "off" meters): 11,160, 11,227 <== 67 meters - meh.
Pace (average time per 500m on the 10k bits): 2:30.8, 2:26.3
Average HR (bpm): 139, 125
Max HR (bpm): 155, 134 <== mid Z4 vs. mid Z3
Concept 2 estimated calories (weight adjusted) for the 10k bits: 478, 463
Garmin estimated calories for the whole duration: 409, 334
Garmin estimated total strokes (includes the "off" parts): 1075, 1185
Concept 2 strokes per minute (for the 10k bits): 18, 19
Obviously, there's a little slop in there about when I turned the Garmin workout on and off, but it's not much - seconds. The bolded ones are the ones that I found most illustrative/striking . . . but the relative differences in calorie estimate between the ergometer (watts-based) estimate, and the HR-based estimate is interesting, too. (The erg estimate seems more sensible to me: Going X meters ought to be close calories, seems like?) The 2/21 workout definitely felt more challenging, from a fatigue/endurance standpoint.1 -
Elliptical 300 minutes for 20.65 miles total (2 sessions, 200 minutes & 100 minutes) Finally hit the 100 lb weight loss today.3
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@Mike - Sad story of your friend in Ukraine. Her situation is in stark contrast to the minor niggles we deal with here. Hoping and praying the fighting will stop.
Re: Kickr SNAP: at $399, it wasn't hard to justify. I paid around $250 for my CyclOps fluid trainer some years back. I decided on the SNAP since I've used both the Kickr direct drive and the SNAP a bunch of times before. The SNAP is just easier for me since I take my bike on and off the trainer a lot. Other friends have dedicated a bike to stay on the Kickr.
Rode for an hour with the club folks again last night, so I'm starting to get into a training flow. I'll increase cardio going forward, but the real change has been consistent strength work with my trainer. Hoping that translates to increased power and muscular endurance on the bike this summer.3 -
I did my standard elliptical yesterday (45 min... mix of Zone 2 and 3). I attempted to do some strength training and I just didn't have it in me. My shoulder & neck are still a mess, so push-ups were a no go. I tried, but it hurt, so I quit. (I think I'm getting my kid's cold and, for whatever reason, upper respiratory things always give me a stiff neck). I did one set of squats and one set of crunches, but then I just wanted to nap. I ended up sleeping a LOT last night, so I clearly wasn't up for intense exercise yesterday.
Interestingly, the elliptical workout really didn't phase me. I guess, as @AnnPT77 said, I'm adapting to that. If I think back to a few months ago, I'm reminded that I couldn't go longer than 20 minutes without knee pain. I guess I should recognize what a win it is to go 45 min. on a day that I don't feel my best.
Like others have mentioned, I like the accountability of logging here. I also enjoy reading what others do for exercise.
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