What Was Your Work Out Today?

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Replies

  • AnnPT77
    AnnPT77 Posts: 34,102 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: 34,102 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: 533 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: 533 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
  • AnnPT77
    AnnPT77 Posts: 34,102 Member
    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!
  • dralicephd
    dralicephd Posts: 402 Member
    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!). :D
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    edited April 2022
    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!). :D

    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.
  • Djproulx
    Djproulx Posts: 3,084 Member
    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.
  • Djproulx
    Djproulx Posts: 3,084 Member
    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)

    r1up8w4b95v3.jpg
    frhy0hsmk21m.jpg


    Long run and maybe a swim tomorrow.
  • AnnPT77
    AnnPT77 Posts: 34,102 Member
    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.🙄
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    About three hours yard work in total. Lots of shoveling and carrying dirt. Worked all muscles to exhaustion.
  • fritzbustillos
    fritzbustillos Posts: 6 Member
    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 Run
  • bronyaboland184
    bronyaboland184 Posts: 1 Member
    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.

  • drmwc
    drmwc Posts: 1,036 Member
    edited April 2022
    Djproulx wrote: »
    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.

    8kpuw8atwclf.jpg

    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.
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    I did two hours of yard work. We're getting the ground ready for a new garden shed.
  • Djproulx
    Djproulx Posts: 3,084 Member
    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! ;)
  • Djproulx
    Djproulx Posts: 3,084 Member
    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.


  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    Walked the dog for 30 minutes.
  • dralicephd
    dralicephd Posts: 402 Member
    Elliptical. 45 min. Ya know, the usual. :smile:

    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.)
  • mrmota70
    mrmota70 Posts: 533 Member
    Slow&steady 3.3 miles tread jog and 15 mins on the elliptical.
  • AnnPT77
    AnnPT77 Posts: 34,102 Member
    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.

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