30 minute chair exercise for seniors, obese, and people with limited mobility plus 12 minute stretch routine for lower back pain. Both HASFIT. I know the stretch routine won’t help with weight loss but it would be nice to wake up without my low back hurting.
5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.
5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.
I had no idea, and I have not. I don't know how to swim and have a fear of deep water (probably because I don't know how to swim), so that's a huge no for me.
I was able to get between 170 and 200 watts on a lot of my strokes today (an improvement for me too; I'm 127-128 lbs). Believe that's what knocked down my time. Hopefully over time I'll be able to hold that for longer and longer without pausing.
Still easing into working out - did some back today - higher rep rages - Shrugs/Dumbbell Pullovers/Dumbell Rows etc.. went to failure for the first time on Tricep Extensions - I have to think about what to do for a leg workout tomorrow- my generic go to leg workout is - extensions/squats/hamstring curls - will probably do that
4.25mi walk (avg 3.3mph, so still hobbling along a little slow), and 2 x (1k on, 1:30 off) rowing machine, middling intensity at 2:27.1 pace, 22spm, HR max around 75%.
Had an EZ long run on the schedule, so joined a group of friends for a hilly 7 mile trail run. Pretty spot, along a trout stream with feeder creeks, several waterfalls and a covered bridge. We kept a slow pace, including some walking on the steep, muddy sections. Came across a solo hiker who had slipped and was down with what appeared to be a broken ankle. She had called 911, but several in our group stayed with her and others ran the 2miles back to the parking lot to meet the responders. We had two MD's in the group, which helped. Was a stiff reminder of the need to have a safety plan when hiking alone.
Afternoon pool swim was a recovery style effort that focused on Endurance Kick and Pull drills. Used swim toys, (snorkel, paddles, fins, etc) to work on form for an hour. 1500 yds.
Now its couch time, then maybe some gentle yoga tonight.
I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
First, congrats on achieving your goal weight!!
I'm just starting back at it myself and your post provides some inspiration. And reaching a 3.8 P/W ratio is huge! Nothing else needs be said to confirm your cycling prowess! You are certainly putting in more saddle time than I am, since I'm following a multisport regimen.
With that said, I'm thinking of spicing up my indoor rides by upgrading to a Wahoo Kickr and giving Zwift a whirl. Right now, I download my coaches workouts from training peaks to my Garmin and just ride to the power numbers prescribed for each session. It's quite effective, but very low on entertainment value. My cycling will get more intense/interesting soon. Planning a Miami-Key West cycling trip in Feb, then "knocking the rust off" by doing a sprint distance tri at the Miami Speedway in March.
Good luck with your VO2 session. That is quite the mental test as well as a physical one.
I haven’t posted here in ages...but just hit my goal weight after about 15 months. All in lost 25 lbs. although I think I’d like to lose 3 more. But that seems very achievable. My hobby is cycling and I’m trying to get as close to a 3.8~4.0 power/weight. Using cycling as a motivator as I really needed to get weight down to work on cholesterol. I’m riding 150~200 miles per week with some structure (2~3 intense days with VO2/anaerobic work, 2~3 days of low intensity endurance, one active recovery). I ride outside with my riding buddies as much as I can but do Zwift and Trainer road inside. Did powerzone training in the Peloton app for a while but migrated to Zwift/TR last year. I was a D1 lightweight rower in college but that’s 30 years ago...occasionally scull in the summer and am thinking of getting more into that.
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
First, congrats on achieving your goal weight!!
I'm just starting back at it myself and your post provides some inspiration. And reaching a 3.8 P/W ratio is huge! Nothing else needs be said to confirm your cycling prowess! You are certainly putting in more saddle time than I am, since I'm following a multisport regimen.
With that said, I'm thinking of spicing up my indoor rides by upgrading to a Wahoo Kickr and giving Zwift a whirl. Right now, I download my coaches workouts from training peaks to my Garmin and just ride to the power numbers prescribed for each session. It's quite effective, but very low on entertainment value. My cycling will get more intense/interesting soon. Planning a Miami-Key West cycling trip in Feb, then "knocking the rust off" by doing a sprint distance tri at the Miami Speedway in March.
Good luck with your VO2 session. That is quite the mental test as well as a physical one.
Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.
Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data.
I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.
Replies
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
3 sets of 5, squat, 80 kgs
3 sets of 7, deadlift, 100 kgs
Farmers' walk, 60 kgs.
There is not much rain forecast for tomorrow, so hopefully I can climb.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.
I had no idea, and I have not. I don't know how to swim and have a fear of deep water (probably because I don't know how to swim), so that's a huge no for me.
I was able to get between 170 and 200 watts on a lot of my strokes today (an improvement for me too; I'm 127-128 lbs). Believe that's what knocked down my time. Hopefully over time I'll be able to hold that for longer and longer without pausing.
I climbed for 90 minutes in the afternoon. It was really good - I sent a lot the stuff I tried.
I finished off with finger curls, working up to 60 kgs.
Had an EZ long run on the schedule, so joined a group of friends for a hilly 7 mile trail run. Pretty spot, along a trout stream with feeder creeks, several waterfalls and a covered bridge. We kept a slow pace, including some walking on the steep, muddy sections. Came across a solo hiker who had slipped and was down with what appeared to be a broken ankle. She had called 911, but several in our group stayed with her and others ran the 2miles back to the parking lot to meet the responders. We had two MD's in the group, which helped. Was a stiff reminder of the need to have a safety plan when hiking alone.
Afternoon pool swim was a recovery style effort that focused on Endurance Kick and Pull drills. Used swim toys, (snorkel, paddles, fins, etc) to work on form for an hour. 1500 yds.
Now its couch time, then maybe some gentle yoga tonight.
Rest Day tomorrow.
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Decline bench sit ups
I’ve used MFP as a calorie tracker throughout. Although I also used Noom (their tracker sucks but the psychology/lessons were fantastic).
Anyway, I’m super excited that I hit my target.
My workout today is tough 5x5’ at VO2 with 5 min recoveries which I am going to go do now. I don’t know if I will finish this one....it’s hard.
First, congrats on achieving your goal weight!!
I'm just starting back at it myself and your post provides some inspiration. And reaching a 3.8 P/W ratio is huge! Nothing else needs be said to confirm your cycling prowess! You are certainly putting in more saddle time than I am, since I'm following a multisport regimen.
With that said, I'm thinking of spicing up my indoor rides by upgrading to a Wahoo Kickr and giving Zwift a whirl. Right now, I download my coaches workouts from training peaks to my Garmin and just ride to the power numbers prescribed for each session. It's quite effective, but very low on entertainment value.
Good luck with your VO2 session. That is quite the mental test as well as a physical one.
Hey...I got a Kikr Core for Christmas. I'm really enjoying it and highly recommend it. TR is nice on a smart trainer because you can put it on Erg mode and it auto adjusts power for you. Zwift is really fun in particular for longer indoor rides. I struggled to ride indoors for more than 60 min...but can do 2+ with Zwift...enjoying the group rides...anyway...I strongly recommend it. If you can fit it in your budget...I would go for it.
PS...i only did 3x5' VO2 today...then 30 min of Z2 recovery...oh well. Will do 4x5' next week and work up to 5x5'. I was up for 4 today but had a technical issue during my 3rd recovery which I took as a sign from above to bail the last two intervals. LOL. Gotta be gentle with yourself sometimes....
My coach gets a discount on Wahoo trainers, but he's telling me that supplies are very limited right now. Will see what he finds. I used and liked TR, but that was before I had a power meter. My primary interest in signing up for Zwift is to allow me to ride sections of different Ironman courses on my long ride days. I'm signed up for the Chattanooga race in Sept, so I may ride a few sections of that course this winter.
Good decision to call it after the 3rd VO2 interval. After all, you wouldn't want to corrupt the data.
I'm looking at my first FTP effort tomorrow. Its the "beginner" version that includes two 8 minute max efforts, to be followed by a power profile test on Saturday. My next bike testing in 6-8 weeks will be the full 20 minute FTP effort.... can't wait.