What Was Your Work Out Today?

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  • dralicephd
    dralicephd Posts: 402 Member
    Still fighting some fatigue, so I skipped the elliptical yesterday. I was just not feeling like working out at all and almost skipped all exercise entirely. Instead, I decided to stick to my lifting schedule and did some strength training.

    I hope to get out and do my "weekend workout" today (aka mow the field and back yard).
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  • Lietchi
    Lietchi Posts: 7,224 Member
    I'm a procrastinator! After lounging around today, i still needed to get my run in before getting ready for a board game evening with some friends. I decided to make the most of a short workout and set a new PB: 5km in 29min 34sec.
    I made the mistake of comparing my time with others (comparison is the thief of joy): "over 5 km you're faster than 27 % of female runners aged 39".
    But still glad to be improving my times 😛
  • drmwc
    drmwc Posts: 1,141 Member
    I went climbing on Thusday. It was good fun, I was in the best form I've been in since I had COVID. I got loads of new V3/v4 routes.

    After that. I travelled up to the Orkney Islands. Hopefully I should get some nice dives in.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    My screechy elliptical today. 180 minutes for 12.01 miles. I'll be counting the days till my new(used) one gets delivered!
  • mtaratoot
    mtaratoot Posts: 14,857 Member
    Paddled 21 miles from Harrisburg to Peoria. Not Pennsylvania to Illinois. All between the Cascades and the Coast Range. Explored a little backwater. Looked for invasive species. Enjoyed an adult beverage. Had a great lunch on a high spot with a 180-degree view of a big bend in the river. Joyous.

    It was ~SO~ crowded out there. There were three of us - two canoes and a kayak. We saw another group of paddlers with a canoe, an inflatable kayak, a paddle board, and a sit-on-top kayak. We saw another group of two packrafts. We saw some folks fishing for sturgeon from a motorized boat.

    So crowded....

    Gorgeous early fall day. Only saw five Bald Eagles. Also some Northern Harriers, swallows, coots, herons, killdeer, ducks, and turkey vultures. A few others as well, but oddly enough no Osprey. They must already be heading south.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Three of us rode through some chilly, raw conditions this morning. We started in NW Connecticut and took a back woods route into western Mass. There were almost NO cars and the roads had been freshly paved. We turned off the route early, since one cyclist had an issue with her front tire and wanted to shorten the ride. The unplanned turn off onto route 57 east was a great piece of luck, since this road is beautiful, with pristine pavement and a FOUR MILE continuous descent. :) We took it easy due to Kristina's wonky front tire, but still managed 37 miles with 2871ft of climbing at a 15ish mph average.

    I can't wait to ride this route again, but this afternoon I'll just have to entertain myself by stalking three friends racing IM Chattanooga via the IM Tracker app.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Screechy elliptical again. 200 minutes for 15.18 miles. Should only be 6 (at the most) more sessions on the screechy elliptical till I have my new one delivered.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    swimmom_1 wrote: »
    Screechy elliptical again. 200 minutes for 15.18 miles. Should only be 6 (at the most) more sessions on the screechy elliptical till I have my new one delivered.

    That Precor pre-owned sounds perfect for your needs! Congrats!

    Easy cardio day yesterday. Did 25 minutes walking on the treadmill @ 15% incline (I'm enjoying that as a change of pace -- HR gets in my sweet spot zone for an easy cardio day and I don't have to fight to keep it that high and it feels comfortable), then 25 or so on the LateralX and just 10 or 15 on the Assault Bike.

    Treaded around in the pool for another hour after that. Pool season is winding down here in AZ. We have around 6 or so weeks left (if we don't use the heater during Winter, which can get expensive). We, fortunately, still have the hot tub all Winter.
  • nossmf
    nossmf Posts: 14,574 Member
    Leg Day Monday FTW!

    Squats, BB Step-Ups, Romanian Deadlift, BB Hip Thrust, Seated Calf Raises, Cable Crunches, Planks

    Also spent 3 hours yesterday jumping up and down and yelling at the football game, does that count as a workout?
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Today was my home lifting workout in the AM, then rowing intervals at lunch.

    Finished the lift at 11:30 and rowed at noon. Did 3 X 2K/3 minute rest (8:35/8:36/8:50 times) and then did another 9 minutes on the Assault Bike at a very brisk pace for the fourth interval. HR hit around 90% plus for the last two intervals (92% max was the highest). Nice painful longer interval workout. Glad it's over.
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  • mtaratoot
    mtaratoot Posts: 14,857 Member
    A bit of hiking. Just under nine miles and just over 2000 feet of elevation gain on a beautiful early Autumn day - not too hot, but sunny. There was haze in the sky from all the wildfires, but it was otherwise a nice day.

    I used sections of several of the trails which means I got to see several habitats/ecosystems. I started up the East Ridge Trail, then took the Tie Trail over to the North Ridge Trail, then up to the upper parking lot and up the Summit Trail, then back down to the Meadow Edge Loop Trail before descending back down the East Ridge Trail.

    Being among the quiet mature forests were great. The Meadow Edge Loop goes through a fairly rare (for this area) stand of mature Noble Fir. The East Ridge Trail does, too.

    The view from the top was too hazy to see the Pacific Ocean. At times I've seen car headlights crossing the Yaquina Bay Bridge - with binoculars. On a very rare day, a person can see that AND some of the Cascade volcanoes. There was even some fall color!

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    I chatted with some ravens on the Meadow Edge Loop. I love doing that.

    On my way back down, there was a cute little Douglas squirrel chowing down on a fir cone. He had some things to say to me too. Happy little critter...


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  • TeamScorpioRI
    TeamScorpioRI Posts: 56 Member
    I recently switched to a 5 day, full body routine. Today was:

    Military Press
    Reverse Lunges
    Chest Press
    Reverse Fly
    Side Raise
    Bicep Curl

    3 sets each. Along with that, I got in a 15 minute warmup on the rowing machine, and tonight will be an hour walk around the neighborhood.
  • nossmf
    nossmf Posts: 14,574 Member
    Yesterday was back/bis day:

    Pullups, BB Row, BB Shrugs, High Machine Row, Preacher Curl, BB Side Bend, Side Planks

    I also got in a 5km trot on the elliptical doing hill work.

    Today was chest/tris day:

    Cable Twists, Bench Press, Incline DB Press, Decline Cable Fly, Standing OHP, Cable Pushdown, Cable Woodchoppers, Perloff Press
  • Lietchi
    Lietchi Posts: 7,224 Member
    Monday: nothing at all.

    Tuesday: nothing unless you count 30 minutes of walking on the treadmill - wasn't feeling up to anything strenuous after dinner.

    Today:
    Some strength training, again waaaaay too long ago (8 days). Dip bar leg raises, assisted pull-ups, DB bench press, rack pulls, DB shoulder press (2 sets each).
    Followed by a very short run before cooking dinner (2.5km in 15min50sec).
  • AnnPT77
    AnnPT77 Posts: 37,057 Member
    I took daaayyyyssss off. Until today/Wednesday, last formal exercise-ish thing was last Friday. This is quite unusual, especially when it's not Winter. It started off as conflicts/weather, ended up as decisions. I thought it would be fun to see how my quads feel after a few days off (gives me a hint whether recurrent sensations are overuse or imbalance or whatever**). Also, a full break may be a good thing sometimes?

    Today, rowed a little over 8k in bow of the double. I kept it moderate steady state: It was cold (40s F and windy), so partly I wanted to keep the slower single who was out with us in sight for her safety, partly because I wasn't loving the smoothness of rowing between me & stroke today even at medium power (😆). The latter was for my safety! Stroke's a good rower despite being newer, not sure what was up. Sometimes there are days like that.

    ** Best guess, 20% overuse/under-recovery, 80% quad/ham imbalance (🙄) and inadequate stretching/foam-rolling.
  • nossmf
    nossmf Posts: 14,574 Member
    This week I got back to my desired schedule of lifting M-T-W, cardio R-F, both Sa. So today was an hour on the elliptical doing hills.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did a home lift this morning. Didn't want to miss my Bengals play tonight on Thursday Night Football (when I would normally go to the gym).

    Did a fun row sprint at lunch. Just real short and sweet. 10 X 100m sprints w/ one minute rest. Averaged around 1:35 pace. Then I did 4 X 500m unstrapped (two minute recoveries). Was somewhat surprised that I averaged under 2:00 pace on the last few of these. Had more left in the tank than I thought I would.
  • nossmf
    nossmf Posts: 14,574 Member
    Another hour on the elliptical doing hills.

    I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.
  • AnnPT77
    AnnPT77 Posts: 37,057 Member
    RowieRowieRow. Bow of the double, just under 7k, temps in the high 30s F to start, calm water, sunny, pretty nice conditions.

    Last night was our club's last "open row" of the season, a time when club members can come out to row knowing an experienced rower will be there to assist/advise. Couldn't have been more perfect weather for it: Higher 60s F, very little powerboat traffic (but lots of boats out from the collegiate rowing club), beautifully calm water. (I supervised, didn't row myself.)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Easy cardio day -- 10 or so minutes in the treadmill @ 15% incline and then 50 minutes split between the LateralX and Assault Bike. All pretty easy stuff.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited September 2022
    nossmf wrote: »
    Another hour on the elliptical doing hills.

    I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.

    The funny thing for me is I was the worst cardio guy in High School. Hated it. Was so bad at it that, if asked to jog around a 1/4 mile track, I always thought I had asthma, my breathing was so labored. Now, I absolutely love cardio. And I ran 7 years until I couldn't any longer. I loved trail running and most of the people there were former X-Country runners. They would pass me like gazelles. I was never fast running but grew a huge appreciation for distance athletes through my running days and now my rowing years.

    My son always did a lot of cardio (wrestling/soccer). He detests it now and almost strictly lifts. I could lift all day in high school but hated the cardio part. I think a lot of people gravitate that way.

    The odd thing about rowing versus running is that the times (for distance) are very similar. I know a lot of former runners (or current ones that have taken up rowing) that have challenged themselves to breaking 40 minute 10Ks on both the rower and by running. I've never broke 40 minutes for either. I've come close rowing. I did once do 7600m in 30 minutes (better than the pace it would take to do a 10K in 40 minutes, but I wouldn't have been able to sustain). My best running 10K is like high 40s, maybe even low 50s.
  • Lietchi
    Lietchi Posts: 7,224 Member
    edited September 2022
    Leaving my running mileage till late in the week again, and working too late too (both issues are related).
    Yesterday: 6.5km in 45 minutes.
    Today: 7km in 49 minutes.
    I'm experimenting with slightly slower paces, in the hopes that might break the stall in my running performance.
  • Djproulx
    Djproulx Posts: 3,084 Member
    nossmf wrote: »
    Another hour on the elliptical doing hills.

    I used to be on my high school track team. One day per week, regardless distance of your individual event, everybody had to do 10x100m sprints around one quarter of the track, walking the other 3/4 back to the starting point and then sprint again. Ah, memories.

    It sounds like you enjoyed a love/hate relationship with speed workouts. I get that! Funny thing is they are very effective, even for old farts like me. After doing months of mostly long slow distance, I used to love the August-October switch to a run focus after tri season ended.

    My favorite track session is the 4 or 5 mile session, alternating laps toggling between 5k threshold pace and Half Marathon recovery pace. Improves both 5k and HM time. Hope to get healthy enough to resume some speed work in the spring.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Trainer session yesterday morning. Between rounds of body weight work, trainer gave us the pep talk for our upcoming 7 week fall challenge. Roughly 50 clients among 5 trainers are competing for a cash prize. The challenge awards points for Workouts with coach, workouts on your own, water intake, Food tracking, Meal prep, etc. Photos are required for proof and submitted via the gym's app. First Prize is most total points, second is most percentage of weight lost. Challenge starts tomorrow, Oct 1.

    My trainer is VERY competitive, so this competition will be a lot of fun for our small training group. I'm going to try hard to win, since I need a renewed focus on my diet in the off season. ;)

    Rode my bike with friends today. 30 hilly miles at a moderate pace. First activity tracked with my new Garmin Fenix 6. Wow, what a step forward from my old 920XT. I have a lot to learn with this device.

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