What Was Your Work Out Today?
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Rowing machine again, 3 x (2k on, 2' off/CD again). Trying to stay a little under 2:30 pace, while being as easy-relaxed mechanically as possible, stretching from the shoulder, feeling my legs in my fingers against the handle, a little snap to the arms in/out . . . while staying relaxed.
Pieces at 2:29.2 pace/22 spm, 2:27.3/19, 2:24.7/19. Overall, 6768m in about 35:25, moderate intensity (just under 7' in lower half of Z4, just under 20' Z3, remainder below, peak at 85% max, little under 80% reserve). This paces feels a little exert-y by part way through the 3rd piece, but not too bad.MikePfirrman wrote: »(snip)
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.
(snip)
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.
I didn't realize that either, Mike, but it makes sense now that you point it out. (I nearly never machine row outdoors, for reasons that may be obvious.) That's kind of evil - I can't imagine doing sprint pieces with that as a variable: Yikes!2 -
I did 45 minutes on the elliptical, as usual. Today I hovered about 70% Max HR for most of the time. I followed it with my mini strength training (it's really more like physical therapy). I've had to give up on pushups and squats for now (again) due to joint issues, but I'm doing what I can. And, apparently it is doing something, because my husband commented on the "big guns" I'm getting (my tiny biceps are visible!).
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dralicephd wrote: »I did 45 minutes on the elliptical, as usual. Today I hovered about 70% Max HR for most of the time. I followed it with my mini strength training (it's really more like physical therapy). I've had to give up on pushups and squats for now (again) due to joint issues, but I'm doing what I can. And, apparently it is doing something, because my husband commented on the "big guns" I'm getting (my tiny biceps are visible!).
LOL! My husband wants me to get bigger biceps too. He's all excited about me working out.
Last night, I did a 15 minute stretch before bed.2 -
Lap swim shortened due to pending work calls, so I focused on drills for 30 minutes. Roughly 1100 yds using fins, snorkel, paddles, etc.
I was able to get out for a 3.5mile trail run last night. Weather was perfect.
We have a small group ride planned for later today. This will be a fun ride, with plenty of chances to push the pace. With only 5 riders and all of us training for triathlon events this year, I expect to do some suffering.
We are looking at 35 and 42 mile route options.
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Group ride was nothing but fun. Sixty degrees and sunny for our 35 mile ride. We got in roughly 1800 ft of climbing, but nothing too taxing given the overall 16mph pace. We even took a 5min stop midway through to refill bottles (and take a selfie, lol).
I also got to see my friend Kristen's badass new time trial bike for the first time. I really love the color scheme on that rocket. (For those into bike porn: Di2 shifting, garmin vector power meter pedals, 60mm carbon wheels and disc brakes)
Long run and maybe a swim tomorrow.
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Weird day: I'm a night owl, and had an early lunch scheduled with friends, that realistically would be my breakfast. I dislike fasted workouts (tend to underperform, feel like cr*p), but just to make things work out, I did a 30' fasted stationary bike ride, really easy pace. The usual 10k+3' CD, but kept really easy (80W), all Z2 and below, HR peak at a silly-low 64% max. After lunch, a very short walk with one of the group, only 1.7 miles at 3mph, as she's rehabbing an ankle injury.
On the plus side, it was sunny and warm (up to 80s F!) today, but we'll be back to below-freezing overnights next week. The river is not warming up much, at this rate.🙄2 -
About three hours yard work in total. Lots of shoveling and carrying dirt. Worked all muscles to exhaustion.3
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Performed full body circuit on a suspension trainer and a bit of challenge for the core. Topping of with an "easy" 6.86 km jog. Workout would look something like this:
7 minute ab circuit
12x3 TRX Single Leg Squat
20x3 TRX Inverted Row
20x3 TRX Reverse Fly
20x3 TRX Y Pull
20x3 TRX Curls
20x3 TRX Push-Ups
20x3 TRX Tricep Extension
20x3 Tension Band Chest Fly
Zone 2-3 Run3 -
I did a fitness Test at F45. It was the following:
10kcal on ski erg
30 squat jumps
30 bench hops
10kcal on bike erg
30 barbell press (15kg)
30 burpees
30 box jumps
30 dead ball slams (12kg)
60 mountain climbers
60 Russian Twists
6 laps of sled push (sled weight only)
500 metres Rower
Did it in 15:53. I was dead afterwards. Will see how my time improves in 6 weeks after the F45 challenge.
Age 46, 2 years post partum.
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RaquelFit2 wrote: »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
If you're referring to my age, you're dead right!
Your approach to fitness seems perfectly on target to me. If taken as standalone events, most of what we do for fitness daily is not that exciting*, nor is any one workout the "make or break" factor. IMO, it is simply building the HABIT of being active that is the key.
You'll see that many find posting here is an easy way to hold ourselves accountable for maintaining our fitness habits. And the ad hoc support and feedback from others is a nice bonus. Welcome.
* ETA: I should have said "except for @drmwc's diving, climbing and cave explorations" which are very cool!
I'm not actually very good at any of these things, but they make me happy. Also, doing them frequently slowly increases the amount I can do, and the skill level with which I can do it. So again, the habit of doing these things frequently is more important than any single workout.
I went climbing on Friday (indoor bouldering.) I spent most of my time projecting a new route. I eventually got it, after 40 minutes of embarrassing falls. The crux is at the top, and I'm not sure my route was optimal, but it eventually worked.
On Saturday, I dropped off my drysuit for repair. It leaks pretty much everywhere - I will get it back early June. I bought a back-up drysuit to minimise lost dives, but that won't be ready until mid-June.
I wanted dry gloves as well as the repair, and the shop said they needed to measure me for this, which was why I drove down (to Portland, Dorset). It was 3.5 hours drive, and it seemed like a shame to go all that way and immediately drive back. So I did the Coastal Path around the island, for an impromptu 14 mile hike.
Today, I went for a climb at a different gym from normal. Trains were a bit broken, so I got 8 miles walk in getting to the gym and back. I was in form - it was a 2 hour session. Again, my projecting ended up concentrating on one climb, which only took me about 20 minutes this time. The route was fun and short - the trick seemed to be to ignore all hand holds at one point, which lets you get a leg against a corner, which then brings some other hand holds to within reach.
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I did two hours of yard work. We're getting the ground ready for a new garden shed.3
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bronyaboland184 wrote: »I did a fitness Test at F45. It was the following:
10kcal on ski erg
30 squat jumps
30 bench hops
10kcal on bike erg
30 barbell press (15kg)
30 burpees
30 box jumps
30 dead ball slams (12kg)
60 mountain climbers
60 Russian Twists
6 laps of sled push (sled weight only)
500 metres Rower
Did it in 15:53. I was dead afterwards. Will see how my time improves in 6 weeks after the F45 challenge.
Age 46, 2 years post partum.
Quite a high intensity effort! If you weren't dead after that routine, then nothing will kill you! 1 -
Traded my Sunday long run/swim for another bike ride yesterday. Joined a group of nine friends who are working to build bike endurance for the Watkins Glen race in July. Plan was to ride a 40 mile flattish course at an easy pace. (Some are fairly new cyclists).
We had a crash halt our ride after only 18 miles. While on a bike path, a rider hit a marked pothole, but couldn't recover steering and she went over the handlebars. Bloody nose, broken tooth and sore ribs, but otherwise ok. Good news is that we had an MD riding with us and he checked her out on scene before a trip to the ER. She is ok today. Most of us finished a shortened route, but the crash was upsetting to witness. It was a reminder that cycling carries a risk beyond just traffic concerns.
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Walked the dog for 30 minutes.3
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Elliptical. 45 min. Ya know, the usual.
I will add that I went a little faster pace today while keeping the HR in my typical Zone 3. Progress! (Also, a good night's sleep does wonders.)4 -
Slow&steady 3.3 miles tread jog and 15 mins on the elliptical.3
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Same ol' Monday rowing machine, 3 x (2k on, 2' off/CD), 2:28.5 average pace at 20spm, 35:42 and 6805m including the row out/in & CD. Moderate, 105W, less than 1' Z4, 26' Z3, remainder below.2
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Didn't post yesterday as I had a bit of a scare. Did 6K on the rower (easy) and, at least I thought, my HRM was reading high the entire time. Typically, it takes 10 minutes to get my HR even over 120. I started at 100 and quickly went up to 140/150 and then was over 150 the entire row (close to 160 by the end).
Out of an abundance of caution, even though I didn't feel that bad, I have an Oxygen sensor with HR around (for Covid). I put that on after and my HRM turns out was right. HR was also yo-yo'ing up and down. It seems back to normal today and I've read that caffeine, stress and hydration issues can all cause this, so I'm just going to take it really easy on the cardio for a few days, cancel the harder workouts and see how I react. If it continues, guess I'll be going to the doc to have it looked at.
Also going to take the Oxy Sensor/HRM with me to bed and start checking RHR (resting HR) first thing in the AM.
Things like this is exactly why I always wear a HRM when I do cardio.6 -
Strength training upper body 20 minutes.
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Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.2
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MikePfirrman wrote: »Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.
@MikePfirrman: Was it hot when you worked out? I know you've been going out on the deck, and that' it's been warming up out there. That can make quite a surprising difference, in itself, and doubtless more so if in the context you mention.0 -
MikePfirrman wrote: »Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.
@MikePfirrman: Was it hot when you worked out? I know you've been going out on the deck, and that' it's been warming up out there. That can make quite a surprising difference, in itself, and doubtless more so if in the context you mention.
It was fairly hot Ann for this time of year, but not for Tucson. When I sat down, my HR was already in the 90s, which is really odd. It's usually in the 60s when I sit down. I just initially wrote it off to the HRM not catching the beat correctly, but the more I got into the row, all things were off.
Heat will usually spike it maybe 5 beats but this was a lot more than that. Just something I'm going to monitor really closely. Even after I took a shower, I was in the 120s. I'd normally be below a 100 without even trying when I stop and back in the 70s or 60s in no time, so a lot of weird stuff yesterday. When I put the Oxygen Sensor/finger HR sensor on after to double check what the HRM was saying, it was spiking 10 beats up and down when sitting down.
Mimicking A-Fib a lot but I've heard a lot of cases of that with stress, caffeine and dehydration, so I'm hoping that's what it was. I might buy one of those $99 EKG devices on Amazon and monitor it that way. If I see a repeat anytime soon, will make a doc appointment. Today, everything was back to normal.2 -
Did an easy 45 min on the elliptical today (HR zone 2 the whole time). I wanted some post-work stress relief and some extra calories for dinner (I'm in an "eat all the food" kind of mood 😀).3
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Back to bike, as if bike-to-RowErg were a ping pong volley. Same 10k+3' CD, 11,095m and 29' overall, pretty easy at 91W average including CD, about 1/3 Z3, remainder below, peak HR 75% max, just under 65% reserve.
Trying to do a bit more intentional stretching, but only about 10' today, including some dead hangs, quads, door way stretches mainly for the scar tissue, hip flexors, hamstrings/calves.4 -
Tuesday 10k. 65 minutes slow and steady… 10:26 avg mile… kept it at my usual 165 SPM…3
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On Monday, I lifted light weights. I did:
3 sets of 5, 50kgs, bench
3 set of 5, 90 kgs, deadlift.
On Tuesday, I climbed. I was massively out of form, and fell off loads. Despite this, I somehow managed two new harder routes. 2.25 hour session.
Bouldering is like a succession of sprints. My HR generally goes up to around 130 (according to Fitbit) very briefly, and will fall to below 100 between climbs. This time it seemed more reluctant to fall, so it didn't go below 100 very much at all. My vague hypothesis is that this is linked to my poor form.3 -
On Monday, I lifted light weights. I did:
3 sets of 5, 50kgs, bench
3 set of 5, 90 kgs, deadlift.
On Tuesday, I climbed. I was massively out of form, and fell off loads. Despite this, I somehow managed two new harder routes. 2.25 hour session.
Bouldering is like a succession of sprints. My HR generally goes up to around 130 (according to Fitbit) very briefly, and will fall to below 100 between climbs. This time it seemed more reluctant to fall, so it didn't go below 100 very much at all. My vague hypothesis is that this is linked to my poor form.
You're lucky you can do deadlifts. I have lower back issues so a lot of exercises are off limits to me. When lifting weights I never put them over my head. I do all shoulder and back exercises laying on the bench.2 -
I did a 15 minute stretch and 25 minutes of the below video. Even with modifications it was difficult.
https://www.youtube.com/watch?v=kOfWteDOA44 2 -
Another day, another 45 min. elliptical workout.
I went a little faster today than yesterday so the HR stayed around the Zone 2 & 3 border. 2 -
Only am strength session yesterday, due to some work travel. Trainer set up rounds of single arm/single leg work with heavier weights than usual. Ended with 3 rounds of ten goblet squats right into 15 squat jumps.
Modest pool workout today. 1500 yds during lunch. 600 yds of Swim/kick/pull drills as a warmup, then some 50s and 100s. No other swimmers at noon, so lanes are wide open, but not really enough time for much more yardage.3
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