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.
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:
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.
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
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
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.
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.
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.
Replies
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
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:
Dumbbell RDL's
Incline dumbbell bench press
One arm dumbbell rows
Decline bench sit-ups
1k row
Squats, bench, barbell back row
Tricep press
Planks
A slow 5k~.
100 pull ups. Day 3 of 100 pull-ups a day for 30 days. 50 regular, 50 with weighted vest
I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before
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.
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.
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.
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.
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.