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What Was Your Work Out Today?

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  • CentaurusSoterCentaurusSoter Posts: 354Member, Premium Member Posts: 354Member, Premium Member
    25 miles / 74:52 / 845 calories total

    That's good enough for the day. Now to take 2 days off, and do my final 25 miles on friday.
  • aokoyeaokoye Posts: 2,089Member Member Posts: 2,089Member Member
    4x5:00/1:00 rest. The first interval was a warm up and I did a 5th interval to cool down

    This time at the gym because I slept through my alarm (or it just didn't sound?) and didn't make it to erg'ing at the boathouse. This was my first workout after 12 days off and I was good about not pushing myself too hard. I'm at about 90% with regards to this cold of awful. I chose to cool down instead of doing another hard interval - it was clear that my brain wanted to go harder and longer, but I'd prefer to not push myself right now. My goal was 20-30 minutes of work anyways, so it's ok.

    My average split over the 4 intervals was 2:08.8 with the last two intervals being 2:03.4 and 2:02.2. I briefly debated on playing the fish game but I shot that idea down quickly.
  • DansfightforlifeDansfightforlife Posts: 111Member Member Posts: 111Member Member
    - Hex Bar suitcase carry
    - Sled Push
    - Sprint
    - 20yd each for 6 reps
    - Renegade Row 4x12
    - Chain Dips 4x12
    - 3-way Planks 3x45s
    - Back Ext. 3x12
  • MikePfirrmanMikePfirrman Posts: 739Member Member Posts: 739Member Member
    Two 30 minute back to back Air Dyne Pro rides today @ around 140 estimated Watts (the AD Pro is horrid, unfortunately, on estimated Watts). I'm going off of feel versus the rower. This was my easy steady state day. It said 155/160 Watts, but there's no way that's right. That would be a very hard hour on the rower for me and this wasn't hard at all. I'm working on keeping my "easy days" easy, 6 out of 10 on difficulty scale and my hard days very hard (two days a week out of the six are hard days).
    edited January 22
  • firef1y72firef1y72 Posts: 1,217Member Member Posts: 1,217Member Member
    3.1mile run
    30min stair workout with pt
    45min zumba (with bit of step)
    45min insanty
    45min boxercise
  • MikePfirrmanMikePfirrman Posts: 739Member Member Posts: 739Member Member
    Another easy cardio day for me. 10 minutes (2:14 pace @ 21 SPM) on the rower, 20 minutes on the Air Dyne Pro (Assault bike) followed by 27 more minutes on the bike. Odd number (57 minutes of cardo) but I workout at lunch and wrap it up by 1 PM everyday. Was running a couple minutes late today. Trying to keep my longer cardio days reasonably easy (around 135/145 Watts -- where I can still manage to talk and I'm not gasping for air).

    Tomorrow is the AT (anaerobic threshold) day, so I'll push it tomorrow hard.
    edited January 23
  • ccrdragonccrdragon Posts: 2,269Member Member Posts: 2,269Member Member
    Cardio intervals (25 minutes on ARC), 160 body weight squats and triceps aux work.
  • susansmckenziesusansmckenzie Posts: 6Member Member Posts: 6Member Member
    Swim: 100 FR,200 BK,300 Pull, 400 IM kick/swim, 500 FR, 400 IM drill/swim, 150 pull, 12 x 100 FR on 1:45 hold 1:25, 8 x 50 BK on 1:00, 8 x 25 no or one breath = 3050 yards
  • RunnerGrl1982RunnerGrl1982 Posts: 412Member Member Posts: 412Member Member
    2 mile warm up - 10 x 300m hill reps @ 90% - 2 mile cool down
  • firef1y72firef1y72 Posts: 1,217Member Member Posts: 1,217Member Member
    30 min early morning sprint session with PT
    2.6mile tempo run
    30min stretch and roll session
    And this little ab workout

  • ko4qowenko4qowen Posts: 8Member Member Posts: 8Member Member
    7.3 miles on the treadmill due to pouring rain, with 2 x 2 mile tempo and 1/2 mile recovery in between.
  • ccrdragonccrdragon Posts: 2,269Member Member Posts: 2,269Member Member
    Weights - back (x 6) and shoulders (x 5) and 80 double-dip lunges
  • pierinifitnesspierinifitness Posts: 1,831Member, Premium Member Posts: 1,831Member, Premium Member
    1/23/2019

    KB complex with 24kg KB - (swing+clean+push jerk) x 8 R then L for 4 rounds, then 64 burpees. Caught my breath and took a 2-mile leisure walk. All done at local park is late afternoon. Weather was nice.
  • MikePfirrmanMikePfirrman Posts: 739Member Member Posts: 739Member Member
    FTP workout I suppose. Wanted to push an hour on the Air Dyne Pro and see what I did. I'm working on sustained power for longer distances.

    According the Schwinn, their AD Pro is "Class A" rated Watts machine (I'm skeptical let's say), meaning that allegedly, the Watts accuracy is +/- 5 Watts. I held a 233 Watts for an hour and improved it in the last half (1005 calories burned/23.3 MPH/37.6 Km). I'm skeptical because my rower FTP is not 200 Watts and I trust the C2 Rower Watts accuracy way more. So either I'm a much stronger biker (or whatever an AD Pro is, Assault Bike style bike) than rower or it's wrong. I think they are exaggerating Watts personally. That would put me at just a sub (barely) average serious biker FTP, more than average for my age, 54, that's why I think it's significantly off.

    Either way, good hard workout today.
    edited January 24
  • JeromeBarry1JeromeBarry1 Posts: 9,978Member Member Posts: 9,978Member Member
    I did 45 minutes of cardio.
  • Mike1804Mike1804 Posts: 114Member, Premium Member Posts: 114Member, Premium Member
    <5 rounds>
    Deadlift x10
    KB unilateral Snatch + rear lunge x5ea side
    KB unilateral Thrusters x5ea side
    KB unilateral swing x5ea side
    KB Goblet squat x10
    Toes to bar x5
    <48:00>
  • firef1y72firef1y72 Posts: 1,217Member Member Posts: 1,217Member Member
    O.8mile warm up run to the gym
    Chest and back, so happy to be getting back to where I used to be with bench, still nothing compared to many but topped my pyramid out at [email protected] (previous 1rpm was 45kg)
    30min PT boxing and kicking - loved this although i struggle with roundhouse kicks
    30 min/2.4miles of hill intervals on treadmill, 5 min warm up run then 10 min of 1min run/30sec sprint/30sec walk, followed by 1min run/30sec walk all on 4% incline.
    45min circuits class
  • AmyC2288AmyC2288 Posts: 383Member Member Posts: 383Member Member
    20 minute walk on break at work
    60 minute Cardio Class at the Y later tonight
  • pierinifitnesspierinifitness Posts: 1,831Member, Premium Member Posts: 1,831Member, Premium Member
    Superset of pull-ups x 3 plus Goblet squat x 3 with 24kg KB plus two-hand KB swing x 20 with 24kg KB for 6 rounds. Had bigger plans but realized I was KB tired.

    Then, an easy and slow 4.08 mile run consisting of 5 rounds run 9:00 and 1:00 walk.

    I’m resting tomorrow.
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