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What Was Your Work Out Today?

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  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    Today was a trail run and lap pool day.

    Run: 5 miles EZ paced hilly trail run, including a few rock scrambles.

    Swim: 2300yds
    Warmup: 300 (6x50s)
    Drills: 300 (3x100) single arm w/fins&snorkel
    Pull: 500 (5x100) w/snorkel/paddle/PB
    Main: 1000 (5x200) smooth pace, 10s recovery
    Cooldown: 200
  • MikePfirrmanMikePfirrman Member Posts: 2,249 Member Member Posts: 2,249 Member
    10K row today. Steady state, just trying to keep HR at or under 75% max, which has seemed hard lately for me. Managed to do that, though it was slow (around 2:36 pace @ 20 SPM). Real light DF.
  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    I did an hour's yoga today, and then climbed. I started off surprisingly on form. However, I got pumped quite fast and was falling off jugs by the end. It was good fun, if a little cold (around zero Celsius.) It was about a 70 minute session.

    I will finish off the day with a 7 or 8 mile walk.

    I've bought myself a continuous glucose monitor. I haven't put it on yet - I'll do it later this week. My plan is to tailor my diet and exercise to minimise glucose peaks. There is a very English, coffee, breakfast related video on it here:
  • JessAndreiaJessAndreia Member Posts: 451 Member Member Posts: 451 Member
    Dumbbell lunges
    Dumbbell RDL's
    Incline dumbbell bench press
    One arm dumbbell rows
    Decline bench sit-ups
    1k row
  • KickassAmazon76KickassAmazon76 Member Posts: 2,666 Member Member Posts: 2,666 Member
    Stronglifts 5x5
    Squats, bench, barbell back row
    Tricep press
    Planks
  • AnnPT77AnnPT77 Member, Premium Posts: 18,171 Member Member, Premium Posts: 18,171 Member
    Same darned thing, 8927m rowing machine, 4 x (2k on, 2' off), moderate pace (<70% HR) , 2:34.0 pace at 21spm on the pieces.
  • JimDewJimDew Member Posts: 1,036 Member Member Posts: 1,036 Member
    ge7a1l2q9tfg.png

    A slow 5k~.

    100 pull ups. Day 3 of 100 pull-ups a day for 30 days. 50 regular, 50 with weighted vest
  • JDMac82JDMac82 Member Posts: 2,337 Member Member Posts: 2,337 Member
    100 Fwd Jump Rope, 35 min run at 2 incline @ 7 min per mile pace, then 10 rounds 20 seconds all out / 10 seconds rest on the Assault Bike
  • MikePfirrmanMikePfirrman Member Posts: 2,249 Member Member Posts: 2,249 Member
    Another 10K row today -- same pace as yesterday (2:36) but my HR average was 8 beats lower. Nearly the entire row under 70% max. So nice improvement in HR.
  • amorfati601070amorfati601070 Member Posts: 2,147 Member Member Posts: 2,147 Member
  • AnnPT77AnnPT77 Member, Premium Posts: 18,171 Member Member, Premium Posts: 18,171 Member
    Rowing machine, 6808m, 3 x (2k on, 2' off) at 2:33.4, 20 spm, < 70% HR.
  • drmwcdrmwc Member, Premium Posts: 541 Member Member, Premium Posts: 541 Member
    I attempted hangboarding yesterday, but I was terrible. So I gave up on it, send also gave up on my planned upper body lifts, since did a 6 mile walkv instead.

    I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before
    edited January 12
  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    Indoor bike session this am.
    60 minutes. Included 3 x 8 minute blocks spent pushing a big gear at low cadence (50-60)
    More of a strength session than aerobic effort.

    Warmup 5 minutes @ Zone 1 output
    Endurance 10 minutes @ Zone 2 output

    Repeat 3x's 8 minutes @ Zone 3, 50-60 rpms in a big gear, stayed below threshold.
    Then 4 minutes @ Zone 2, 95-100 rpms

    Endurance 4 minutes @ Zone 2
    Cooldown 5 minutes @ Zone 1

    Yoga class tonight. Namaste.
    edited January 12
  • 1HugoG1HugoG Member, Premium Posts: 36 Member Member, Premium Posts: 36 Member
    Lower back pain subsiding slowly. Trying to swim it away.
  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    1HugoG wrote: »
    Lower back pain subsiding slowly. Trying to swim it away.

    Don't know if this would help you, but I use both a foam roller and tennis ball on my lower back to counteract soreness brought on by cycling and running. In addition, I perform several sets of "Up Dog" style pushups. I typically do one or both of these things daily. Finally, I get significant relief from deep tissue massage every few weeks.

    Good luck with healing.
  • JessAndreiaJessAndreia Member Posts: 451 Member Member Posts: 451 Member
    5x1000m row paired with decline bench sit-ups with 2-3 minute rest in between.
  • MikePfirrmanMikePfirrman Member Posts: 2,249 Member Member Posts: 2,249 Member
    Finally did my 10K row TT (timed test), but did it as an interval, so it seemed manageable. Have had a mental block on doing hardish, longer rows recently. Did it as 20 X 500m intervals, first one easier, then hard, repeat.

    Ended up with a 2:21.4 average. Was hoping to be sub 2:20, but I'm not there yet. My fastest time ever was 2:04 for this row, so that's about right -- I've been off by 15 to 17 second on pace (speed per 500m in rowing).

    You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.
    edited January 12
  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.

    That's quite a calorie burn in 47 minutes! Suggests some major pain. Nothing like a timed test to get your attention. Well done.

    I'm facing my first "test week" of the season next week, so this is a reminder of the fun that awaits. ;)
  • DjproulxDjproulx Member Posts: 2,196 Member Member Posts: 2,196 Member
    Swim workout this am. Endurance 100's, 50's, 25's. 2200 yds total.

    Warmup set, kick set, then several rounds each of:
    100 moderate, 50 fast, 100 moderate, 10sec recovery
    50mod, 50fast, 50 mod, 10r
    25mod, 50 fast, 25 mod, 10 r
    finished with a cooldown set.

    Hoping to make yoga class again tonight.
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