What Was Your Work Out Today?

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Replies

  • dralicephd
    dralicephd Posts: 402 Member
    After a week of not much physical activity at the in-laws' place, I was happy to get back to my elliptical. My typical 45 minutes felt pretty good considering I'm still catching up on lost sleep (and recovering from overindulging on Easter candy). :smile:

    Hope you are all doing well.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Monday, snow day 🙄, indoor row day. The usual 3 x 2K with 2' row out/drink/row in and final CD. On the 2k pieces, 2:28.7 average pace, 17 spm. Overall, 6,682m and Garmin says just 599 strokes 😆. Around 14' (40%) in each of Z4 and Z3, remainder below.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    12x2 hang snatch
    8x4 power snatch from blocks
    4x5 behind the neck push press
    4x15 back squat
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited April 2022
    Did some rowing machine sprints on the deck today. Wanted to at least get to 6 X 500m/1 rest. Did that and didn't have much left. Then, just since I couldn't do 8 in a row, did four more unstrapped.

    First real hard rowing interval workout in a few weeks, so not too unhappy. 1:58 average on the first six. Around 2:09 average on the four more unstrapped.

    Also did supersets this AM -- compound shoulders, legs and chest. Since I missed Easter, I'll likely do some extra sets today. I normally make sure I get to at least six sets. Today I'll try for 8. Typical one set would be 20 pushups or cable chest flies (12 to 15), deadlifts @ 150 lbs or 72 lb KB Swings (around 12), 40 lb shoulder pressups (each arm) or 20 lb lateral raises for shoulders (14 or so each set).
  • Djproulx
    Djproulx Posts: 3,084 Member
    Back at the gym after vacation. 45 minutes of kettlebell, TRX, stability ball work, etc with the trainer.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Phoned in another stationary bike ride while playing games on my phone. (I'm feeling imposter syndrome on this thread lately . . . 😉 . . . ). The usual 10k + 3' CD, 95W average on the 10k, about 29' for the whole deal, all mid-Z3 and below (and more Z2 than Z3 at that).

    It's still cold here, expected to be below freezing again overnight. 😐
  • drmwc
    drmwc Posts: 1,123 Member
    I went bouldering. It was really good fun. It was a 2 hour session.

    I was on good form; I sent quite a lot of stuff. There is one wall where I got all the 6A/6B graded climbs (my normal hit rate on these is around 50%).
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    I was going to go out for a ride this afternoon, but I just went outside to get something from my car and the wind is blowing around 30 MPH...so I guess I'll be Zwifting.
  • dralicephd
    dralicephd Posts: 402 Member
    Another 45 min. on the elliptical, about half the time in Zone 3, some small dips into Zone 4, with the rest Zone 2. My overall pace was higher than it has been, and I added some intervals in the last 10 minutes. It felt good!
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    @AnnPT77 -- based on how we're heating up, you're not far off from rowing on the water. I think you've done incredibly well this Winter knowing it's not your cup of tea.

    Got out earlier today and did 10K on the rower out on the deck. Turf crew is coming later today and wanted to done, cleaned up and be done eating lunch when they came.

    All was pretty easy, though I let HR drift a bit too high. 2:25 pace average for the 10K. Let the HR drift up to around 80% max but vast majority was under 75%. First 6K under 70%.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Easy 40 minute trail run today.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Back to the rowing machine, usual 3 x (2k on, 2' off/CD), 6,806m in 35' including row out/in and CD, 2:27.1 pace on the (slightly negative splitted) 2k pieces, average 21spm. Pretty moderate, 60% Z3, up into mid Z4 for 6:36 (18%), remainder below. HR peak at 85% max, or a little under 80% reserve.

    @MikePfirrman, I know the heat coming on where you are doesn't make your rowing workouts easier or more pleasant. For whatever reason, here, consistent Spring weather is later in coming this year than average. I don't talk about it on this thread, but another hobby is growing some ornamentals, indoors and out; I especially like the outdoor early Spring bulbs. Facebook has been slapping me for weeks with "memories" from past seasons that show things in full bloom, when those same things haven't even remotely gotten started yet this year.
  • mrmota70
    mrmota70 Posts: 537 Member
    On 4/20 ran 4.2 miles in 42 mins. Well almost…..

    Had to fight the win I did bad math and ended up sprinting the last .20 but missed it by 36 secs.. 😂

    ieltcfds3jzz.jpeg

    ….. and for those of you in the know on my user name. Mota is my actual last name.. so 4/20 is a special day for me…


  • Djproulx
    Djproulx Posts: 3,084 Member
    clairenotready wrote: »
    I plucked up the courage to join a cycling club on a workout they call (I’m sure inappropriately) a chain gang. Eight riders riding two abreast, taking turns on the front moving clockwise. You have to come off the back and chase the man in front (and it was men, I was the only woman) and stick on their wheel until you reach the front, then the next guy comes up and sits on the front.
    I’ve just started riding again so my fitness is not anything like club ride standard, and I didn’t know anyone.. so I was really nervous! But I did it, and they looked after me. I had to drop out at the end because I was absolutely toast, but a couple of the guys hung back and looked after me and told me to come back next week.
    It ended up being a 1hr 50 ride, 29 miles, about 17.4 mph average.
    My aim is to make sure I go back again next week and hang on for a bit longer!

    That sounds fun and challenging! Way to go. Nothing wrong with a 2hr/17.4mph workout!
    I'm sure that during your turns at the front "pulling" you were really working hard.

    I've often told friends that when cycling with our group (mostly women, btw), I feel like I'm being chased by a pack of wolves. One of the women even took a snarky comment I made and had team shirts printed for the female riders that say "Torture Sisters" on the front, with a bloody chain ring emblem. So I guess I should watch my comments going forward. ;)
  • Djproulx
    Djproulx Posts: 3,084 Member
    Gym session with trainer this am. Two 18 minute blocks, each consisting of 4 different movements done as a circuit as many times as possible. First circuit: KB sit to standing position, pushups done on Bosu, Calf raises/heel drops, rope slams. Second Circuit: Side lunges on slider, planks with arm reaches, biceps curls from kneeling position, sled push down/back. Managed to work up quite a sweat. :)

    Hope to get out on the bike tonight if schedule allows.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    'Round an hour again today of Steady State work. 6K on the rower (at slightly under 2:25 pace) and then another half hour on the LateralX. Avg HR at 65% max and all under 72% max -- so a bit higher than I like it but overall controlled.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Stationary bike, shoe-horned in just in time to meet friends for dinner. The usual 10k+3' CD, took 28:23.2 for 11,153m overall, easy 100W average pace including the CD, nothing above Z3, peak HR at 77% max/around 66% reserve.
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    edited April 2022
    I've read everyones workouts and it seems you're all very advanced. I've just started trying to lose weight and get back in shape this past January. Currently, weight 133.5. Goal weight 125 lbs.

    My stuff is going to seem very insignificant but I'd like to post here and hope that your hard work and dedication rubs off.

    Back and knees didn't feel right today but still I did this:

    https://www.youtube.com/watch?v=ac9SxtjtZ_E
  • Djproulx
    Djproulx Posts: 3,084 Member
    short trainer ride last night. 40 min ez spin. Giving myself a pep talk about getting into the pool at lunch and maybe a run later.
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    edited April 2022
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!
  • dralicephd
    dralicephd Posts: 402 Member
    RaquelFit2 wrote: »
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!

    I second the previous comments. It can be easy to see the paces and mileage that people are posting here and feel inadequate, but none of that really matters to you. All that matters is consistency. If you showed up to work out (no matter the level), you are winning!!

    The 45 min. elliptical workouts that I regularly report here are not fast. According to the machine, I'm only going ~2.5 miles. That's a relatively slow pace that I had to work up to over the last 9 months. When I started, if I went more than 20 minutes, I hurt myself. I'm happy that I've made progress, and frankly, who cares if it is slow? It gets my heart rate up to a sufficient level for cardiac fitness, it improves my overall muscle tone, and it gives me extra calories to eat later. That's what matters to me. :smiley:

    Anyway, what I'm really saying is.... Keep it up! You are doing great! If you want to use this thread to help keep you on track and moving, we are happy to have you.
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    dralicephd wrote: »
    RaquelFit2 wrote: »
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!

    I second the previous comments. It can be easy to see the paces and mileage that people are posting here and feel inadequate, but none of that really matters to you. All that matters is consistency. If you showed up to work out (no matter the level), you are winning!!

    The 45 min. elliptical workouts that I regularly report here are not fast. According to the machine, I'm only going ~2.5 miles. That's a relatively slow pace that I had to work up to over the last 9 months. When I started, if I went more than 20 minutes, I hurt myself. I'm happy that I've made progress, and frankly, who cares if it is slow? It gets my heart rate up to a sufficient level for cardiac fitness, it improves my overall muscle tone, and it gives me extra calories to eat later. That's what matters to me. :smiley:

    Anyway, what I'm really saying is.... Keep it up! You are doing great! If you want to use this thread to help keep you on track and moving, we are happy to have you.

    Thank you. It really does help.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    RaquelFit2 wrote: »
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!

    Every single one of us here has been a beginner (or re-starter, even multi-re-starter) at some point. Every single one of us knows what that's like. In my view, (re-)starting is the hard part. Once we find the fun or other inherent rewards, keeping going is IME easier. You're doing great.

    The folks posting are a mix of newer and long-term exercisers, recreational or Deeply Serious about training. A bunch of us are . . . mature, at least physiologically. (I'm 66.) Everyone and anyone is welcome, and encouraged.

    I keep posting here as part of my self-accountability, especially during the slog through Winter. Happy you're joining in - welcome!
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    AnnPT77 wrote: »
    RaquelFit2 wrote: »
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!

    Every single one of us here has been a beginner (or re-starter, even multi-re-starter) at some point. Every single one of us knows what that's like. In my view, (re-)starting is the hard part. Once we find the fun or other inherent rewards, keeping going is IME easier. You're doing great.

    The folks posting are a mix of newer and long-term exercisers, recreational or Deeply Serious about training. A bunch of us are . . . mature, at least physiologically. (I'm 66.) Everyone and anyone is welcome, and encouraged.

    I keep posting here as part of my self-accountability, especially during the slog through Winter. Happy you're joining in - welcome!

    Thanks! I'm definitively a multi-re-starter but this is the first time I really became so inactive and overweight. In Jan. I was 142 pounds and my mom said "You're fat. Do something about that."

    She was right. Now I'm 133 lbs. but so far away from being were I need to be.

    BTW (I did another YouTube video (25 min. cardio) and 1 hour of yard work.)
  • mrmota70
    mrmota70 Posts: 537 Member
    AnnPT77 wrote: »
    RaquelFit2 wrote: »
    @Djproulx

    Thanks for the welcome. Support and feedback is helpful to keep momentum going. I was fit and active in my 20's. Now, I struggle through most of the YouTube videos. I'd find cave explorations a lot more fun!

    Every single one of us here has been a beginner (or re-starter, even multi-re-starter) at some point. Every single one of us knows what that's like. In my view, (re-)starting …..

    I keep posting here as part of my self-accountability, especially during the slog through Winter. Happy you're joining in - welcome!

    DITTO 🤣
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited April 2022
    Me too! When I started my fitness journey, it wasn't fitness. It was rehab from a knee injury. Just learning to walk and spinning a stationary bike a few turns -- at my biggest!

    Today I did supersets in the AM and then was supposed to do a pretty challenging timed row -- 5 sets of 3 minute sprints/1 minute rest and recovery @ various stroke rates -- 27/30/33/30/27. I never knew this until living here on the side of a mountain in AZ -- strong winds will push up the Drag Factor in real time. I row with ErgData, which shows your Drag Factor as you row.

    I set the DF to 110 (what I thought would be tolerable at higher Stroke Rates) and with the winds, it shot up to 122 at one point and was averaging around 119 with stronger winds. Got to the 33 SR piece and finished two minutes of it and just was dead.

    Won't beat myself up too bad. HR hit 93% max and I ended up doing a few more one minute sprints and then did a 3 minute piece (set the DF to 68!) @ 33 SPM and completed one just to come away not feeling defeated.

    Will go back at the same row early next week at a much lower DF, hopefully on a day where the wind isn't 45 and 50 MPH, blowing right into the flywheel, slowing it down even quicker. Only thing I read online about it was someone thought wind blowing into a flywheel would make it turn faster -- I can assure you that's not the case and it's not a damn windmill! If you open up the flywheel to more air, it slows it down. So if there's winds at 45 or 50 MPH blowing into the flywheel on top of that, it will slow it down even more. I'm assuming the real time DF reading comes from how rapid it's slowing down.
  • mrmota70
    mrmota70 Posts: 537 Member
    Did go for a late lunch jog.. Windy and sunny on and off… purposely started slow and kept pushing it every mile… so good enough to enjoy dinner and some adult refreshments…

    g2yvfmr3f0sg.jpeg

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