What Was Your Work Out Today?

dralicephd

Did a quick 30 min on the elliptical (2 miles... a fast pace for me!), most in Zone 3. This served as warmup for some strength training: Crunches, bridges, dumbbell pushups and rows, bicep and tricep curls, and some shoulder therapy.

MikePfirrman

dralicephd wrote: »

@MikePfirrman every time you mention the "Assault Bike" I get this weird image of you running some apocalyptic training course where people throw bikes at you.

LOL, Assault Bikes are great. Think of the old fashioned Schwinn Air Bike. They are basically upgraded, more sturdy versions of those. You use both your legs and arms -- full body workout, but there's no motor to burn out. I own an AD Pro, which is a Schwinn. Great workout but it's also versatile. It can destroy the best of athletes but it's also gentle enough for anyone -- you go as easy or hard as you want. Highly recommend them! Though I personally wouldn't chose a Schwinn AD Pro again. I'd get a Rogue Echo -- cheaper and better built.

@ Ann -- yeah, I'm still adjusting to the heat. To complicate matters, we are around a mile high in elevation, which is an added challenge. I have had a lot more issues with being dehydrated since moving here. I was all geeked up for my golf on Thursday night. Cooling hat, cooling towels and even a cooling hood thing for when we parked. The sixteen intervals are brutal, but I start on the LateralX -- it's a slower build on HR than the rower or the Assault Bike. By the time I'm done with that, my HR is only around 83% max or so, so it doesn't feel too bad. I can only do around 8 of these on the rower. That's the idea. To try to get better on more intervals on the rower, which seems to max out my HR much quicker.

nossmf

Yesterday was Full Body Friday...

Deadlifts, Hack Squats, DB Press, DB Row, Shoulder DB Front/Side/Rear Raises, DB Curls, DB Extensions

Today was grocery day, which combines my body getting thinner by walking around the store for an hour, plus my wallet getting thinner at the checkout counter...

swimmom_1

Worked everyday this week. Had a class to learn Plasmaphoresis and a meeting afterwards on what was my day off on Tuesday. At least I get paid OT after 40 hours. So no workout this week till today. My usual elliptical, 242 minutes for 16.26 miles, slower than my usual, and then 2 hours on the riding lawn mower.

bojaantje3822

Assault bikes can be brutal. We got the Rogue Echo at our gym and everyone hates that thing. It's great

drmwc

I was due to have a sedentary day yesterday. (I played in my first live Go tournament since lockdown.) There seemed to be a climbing gym next to the venue, so I fixed the sendetariness by giving it a visit. I lasted 2.5 hours in a fairly brutal session. I got quite a lot of hard routes, but could barely walk afterwards. It was good fun.

AnnPT77

A beautiful Sunday morning row, hardly anyone else on the river, just one slow outboard boat fishing, and a fishing pedal-kayaker, plus our single and quad. I was in bow of the quad again, because (sigh) everyone else said "I want to be engine room today" (so did I, TBH). But one of them stroked, and someone has to bow, so I did. As usual, it was around 7k.

Experimenting, we did a single power 10 (at relatively low rating (strokes per minute, SPM)) that went OK.

Sometimes people think the way to go faster is more SPM, but that idea is a little fraught. If the rowers take harder strokes, a well-performed recovery (when the blades aren't in the water) automagically increases strokes per minute. The idea is that - loosely - the oars pry the boat through the water (the oar blade and rower don't move much, wrt the river bank), then the rowers let the boat run under them during the recovery, which takes them back to the next catch. If the pry is harder, the boat goes faster, and the catch arrives a little more quickly. One can push that ratio a little to race, but too many boats I've been in rush the slide hard during recovery during power pieces/races, which slams the boat counter to the direction of travel. That's not helpful. 😆

bojaantje3822

There was an arts and music festival a couple towns over. It was great fun but we only got in 6-7K steps. Overall not bad for a rest day

Djproulx

Very windy, so I switched from a planned open water swim to join some friends for an easy paced bike ride. Wind was even tough on the bike, but it was a very pretty route through woods and farmland. We rode for 49 miles and got some work in as we fought the wind the whole time. Now its running errands and a visit from my oldest for Fathers day. Not a bad day!

swimmom_1

Elliptical 241 minutes for 18 miles. Thought I would get another session in later, while I was doing the first one, but too much to do around the house.

bojaantje3822

I decided to kinda do the regular workout. It was supposed to be 7x2 minutes of 15/12 cal row + max back squats at 60%, then 1 min rest. Since I hurt my back, I decided to see what felt okay. I did 9-12 cal bike and backsquats at 48%, ranging between 4 and 9 backsquats per set. Not bad imo

MikePfirrman

Skipped yesterday for Father's Day -- daughter took me to TopGolf in the AM. Instead of battling restaurants, I cooked at home -- made a huge spread (I love to cook, so not a chore for me) w/ Chicken Marsala, Cheesy Polenta and fresh, garlicky green beans and a Gluten free scratch chocolate cake for dessert. Needed to work a bit of that off today!

Did 30 minutes on the rower @2:23.2 pace (and still kept nearly all of it under 75% max HR, so that's pretty good for me, though today was a good 10 degrees cooler than last week -- 92 at lunch). Then did a 20 C/D on the LateralX (lateral elliptical/stepper).

dralicephd

The kid and I did a 4 mile walk in about 75 min. We weren't moving very fast today, as it is getting hot again. ugh... Anyhoo, my HR was mostly in Zone 2, with frequent dips into 3 and 4 going up hills.

AnnPT77

The usual roughly 7k rowing bow in the double (in a near-comatose state after a night of short and extraordinarily poor sleep), then a mostly kibitzing, meandering visit to the learn-to-row class - no vigor there, tonight (fine by me).

AdamAthletic

Crushed my workout goal by 6:30am.
Nice run and chest workout!
7km (short for my usual run but my ankle isn’t happy with me from driving through traffic constantly).

Still, great start to the day!

drmwc

Yesterday was a rest day, so I did 12 miles' walk. I should be able to get a climb in this evening.

bojaantje3822

I did a very gentle oly class with plenty of warm up and light (for me) weights.
I did a 12 minute emom of 2 power snatches at 15, 17,5 and 20kg for 4 rounds each, then 4 sets of a snatch balance and overhead squat, building up from empty bar (15kg) to 22,5kg. My back feels mostly okay.

dralicephd

The kid and I went for a short walk today on mostly flat ground (gentle slopes or "false flats"). We covered about 2 miles in 30 minutes. HR in Zone 2 and 3. That was as long as either of us wanted to be outside in the heat.

After we came home I did some strength training. I'm experimenting with different exercises to find a set of things I like (for now, low weight & 2 sets only). Today's stuff: dumbbell bench press and rows, some shoulder PT exercises, crunches, bridges, 2nd position plies in turnout (squats hurt my knees, but plies in turnout do not!), lateral squats, dead lifts.

Not sure if I like the lateral squats. We'll see what the knees think.

MikePfirrman

Supersets in the AM and then a hard, longer interval row at lunch. 4 X 2K w/ 4 minute rest. I did this same row at the beginning of the month. It's for my online (indoor Concept2) rowing club. Worst interval you count.

Last time, my worst interval was a 8:52 (2:13 pace). This time it was a 8:36 (2:09 pace) so huge improvement. Brutal workout. I did this a lot over the Winter and got down to 2:06.5 pace average with 3 minutes rest, so I'm not back to that level yet. Lost some ground but I've been doing less meters and more lifting with the heat. 2:08.0 average for all four.

swimmom_1

My usual elliptical but today I felt good at 18 miles so I continued to 26.25 miles once again. This time my pace was slower so it took me 372 minutes. When I did it before, May 29,2022, it was 337 minutes. About a 14+ minutes/mile compared to sub 13 minutes/mile the earlier time.

nossmf

Yesterday was Leg Day, with squats, step-ups, leg presses and calf raises.

Today was Pull Day, with pulldowns, lots of rows, shrugs and preacher curls.

AnnPT77

At roughly the midpoint of today's bike ride, I rode by the kayak rental place. Not that I had kayaking on my agenda, but it had a sign posted: "Closed - Heat Advisory". 🤣

It was 96 degrees F at the time. Total ride 20.84 miles, moving speed averaged 10.8 mph, taking it pretty easy because it was a little warm-ish. Mostly Z2, some Z3, and about 3' even hit Z4, presumably hills.

Barely made it home in time to change and head off to learn-to-row class, where I didn't do much: Carried a few boats, wandered around, watched people learn to flip/recover, etc.

J72FIT

Much needed de-load this week…

RaquelFit2

dralicephd wrote: »

The kid and I went for a short walk today on mostly flat ground (gentle slopes or "false flats"). We covered about 2 miles in 30 minutes. HR in Zone 2 and 3. That was as long as either of us wanted to be outside in the heat.

After we came home I did some strength training. I'm experimenting with different exercises to find a set of things I like (for now, low weight & 2 sets only). Today's stuff: dumbbell bench press and rows, some shoulder PT exercises, crunches, bridges, 2nd position plies in turnout (squats hurt my knees, but plies in turnout do not!), lateral squats, dead lifts.

Not sure if I like the lateral squats. We'll see what the knees think.

@dralicephd it's great you're doing strength training! Monday was the first time in several weeks that I picked up the free weights again. I'm going to do some lifting today.

bojaantje3822

I did the same easy back routine I did last friday except I only got in a minute and a half on the bike because they were all in use most of the time and I got bored. Birddogs feel the best for my back right now but deadbug varieties help too. I do have some walking to do today.

Tomorrow's a rest day.

nossmf

Push Day

Bench Press, Incline DB Press, Decline Cable Fly, Standing OHP, Lying EZ-Bar Skullcrusher

cwolfman13

I forgot my dang running shoes this morning...I was going to run during lunch as we have a break in the monsoon weather and it's nice and cool out. Hopefully I can get out when I get home, but the monsoons are supposed to kick up again around 3PM and go through the evening...heavy rain, wind, hail, lightening, etc...not fun to be out in. If all else fails I'll probably Zwift.

drmwc

Tuesday
I lifted weights, doing:
Bench, 3 sets of 5, 55 kgs. I then tried 60 kgs, which proved to be too ambitious.
Deadlift, 2 sets of 6, 120 kgs
Hangboarding.

Wednesday
I climbed, lasting 2 hours. (I was very tempted to stay a bit longer, as I left half an hour before the gym shut. But I had some work to do, unfortunately.)

It was very fun. I got a couple of new routes, and repeated a lot of earlier sends.

I also got 8 miles' walking done.

dralicephd

OMG... I am so sore from yesterday! I'm not sure which part was a little too much, but the lower body is on fire! Thankfully the joints are fine with yesterday's weight lifting experiment. So there's that.

Needless to say, today is definitely a rest day (other than some stretching stuff). Oof.

AnnPT77

More rowing than usual this morning, not by pre-plan, but because the (less experienced) double out on the water with us (we in our separate double) was slower, so we got in a extra increment of meters to finish around the same time as they did: 11.3k today, vs. the usual 7k. It was all low intensity though - we kept expecting the others to catch up with us. They're younger (like half our age), stronger, learning well, more athletic - should be faster than us (me 66, double partner 75), even though we're more experienced/skilled at rowing.

It turned out they had to switch boats (equipment problem), then they were struggling because one of them had one oarlock turned backwards (easy/common mistake to make when new), didn't realize it. Late in the row, we pulled up alongside to talk with them, spotted the problem so they could fix it. I joked that we didn't help them earlier just so we could row faster than they did, but of course it was really because we didn't realize they had a problem that needed our help.

Back at learn to row class tonight, but just carried a couple boats and some oars, otherwise sat on the dock in a nice breeze reading a magazine and taking photos of them rowing (lovely way to spend the evening), until they needed me to dockmaster them landing at the end.

ETA: Still hot, for here, but just 85-ish, instead of 95-ish.