What Was Your Work Out Today?
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Pull day in the weight room!
Pullups
BB Rows
BB Shrugs
Machine Rows
DB Side Bends
Side Planks
Preacher Curls
When I get home, I owe my dog a double-walk to make up for not taking him out yesterday, as there were already groups of Trick-or-Treaters roaming the streets.1 -
Didn't post yesterday: 21-point-something mile bike ride.
Today, back in 2 seat of the quad, the usual just under 7k distance, with the power 10-15-20 stroke sequences we've been doing lately interspersed.
Lately, I've been getting weirdly high heart rate readings from my Garmin, while feeling 100% normal and fine. I usually use a chest belt during biking or rowing, including stationary biking where the bike picks up the chest belt directly via ANT+.
In the past, changing out the chest belt battery has fixed this kind of weirdness. This time it didn't.
Yesterday, I disconnected the chest belt part way through the ride as an experiment, after seeing heart rate metrics significantly exceed my tested max (when I wasn't even breathing hard, let alone feeling faint, shaky, heart-fluttery, etc.). Today, I went without the chest belt to row, even though I know from sad experience that I get too-low readings when I do that, because there's too much arm flexion.
I'm going to share the results in a spoiler, because I think they're kind of hilarious.Tuesday's bike ride. Bet you can tell where I disconnected the chest belt. My tested max is around 180-181bpm. After the disconnect, the numbers look fairly reasonable, though I think I lost wrist contact a couple of times, maybe.
Today's row in the quad, with some intense intervals. Pretty darned sure this is not accurate, i.e., lost wrist contact: I was rowing when it thinks my HR was down around 50-52, which is close to my normal resting rate.
I think it's time for some technology upgrades. 🤣1 -
The last few months have been brutal at work with our director stepping down in July and the deputy taking over. I am the CFO and have also been playing defacto deputy and July-Oct are really busy months for me even when I'm just doing one job so I've been kind of out of the game for a few months. My busy season is at an end so I'm hoping to have some more time to work with and get back into some more regular cycling and lifting.
Today was my first day back to the weight room since late July. I've mostly been going for morning walks these last few months with some cycling or MTB on weekends.3 -
Bike ride, just under 22 miles. Skipped the chest belt, went wrist only, tried to keep wrist position neutral. HR data looks reasonable, mostly. It there were measurement drop-outs, they were short.
New Garmin (Vivoactive 4) and ANT+ chest belt are supposed to arrive tomorrow afternoon.0 -
Rowed the quad, 2 seat, the usual just under 7k distance.
Still on wrist HR only . . . Garmin thinks my average HR for the row (43 minutes moving) was 64bpm, and that I burned 57 calories for the whole workout. I. Don't. Think. So. 🤣
New watch and chest strap arrived today; hoping for more realistic data on the next outing.1 -
Yesterday was chest day in the weight room, a fan favorite!
Bench press, Incline DB press, decline cable fly, standing OHP, cable pushdowns, cable woodchoppers, Perloff press2 -
Finishing up week 5 of the 7 week challenge at my gym. The daily grind is taking its toll, but I'm in solid position to win the overall points competition, so I'll keep at it and see where I wind up.
Near record breaking warmth, so I joined a friend for a couple hours of outdoor riding. We rode in 70 degree temps. It was great! The other guy is a new member of our triathlon club, so I've been assigned to act as a mentor while he gets going in the sport. Today's easy pace and light traffic gave us a chance to chat for several hours. Nothing but fun for me. We covered 35 miles at a a relaxed 15.5mph pace.
Weather calls for a few more days of Spring like weather, so our regular group will get out for a longer ride on Sunday. That will be both challenging and just as much fun.
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Autumn pool maintenance today. No, not really a workout, but I'm counting it as a physical accomplishment since I've been super sick for about two weeks. I'm finally feeling better enough that I can move around without coughing up half a lung. Tomorrow I'll attempt an easy elliptical workout. Today, scrubbing the waterline, skimming, and emptying baskets was enough. Baby steps.2
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Rowed bow in the double, easy pace - double partner just back from extended time off due to respiratory bug (non-Covid) and travel, so we didn't push it. Usual distance. Sensible heart rate readings from the new Garmin.0
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Record warmth the past few days has been a treat. Four of us rode for a couple hours in 70 degree temps. Covered 35 miles @ 16.3mph pace.1
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It is a while since I logged. Here is an incomplete update:
Tuesday
Diving course. It rained heavily; the water was cold; my drysuit leaked. A tiny violin played in the background.
Wednesday
See Tuesday.
Thursday
See Wednesday
Friday
Same as Thursday. On the plus side, my buoyancy was pretty good. (The most advanced skill was launching a DSMB whilst neutrally buoyant, having donated gas to my buddy.)
Saturday
Caving. I was in Wales for Bonfire night. We did Tunnel Cave. It was fun; some string descent work at the start led to a slightly hairy free climb and then a very long traverse. We didn't get to the end; some of the group got scared after about 30 minutes' traversing. (The end was a door leading to the show cave, but it is shut now.)
Around a 4 to 5 hour trip.
Sunday
Caving. A short bimble around Cwm Dwr, a crawly cave. It was fun, 3 hour trip. I got stuck briefly in a side hole which would have been a bit of a blunder; a rescue from the same spot last year took 60 hours. It wasn't bad, though, I found I could reverse out quite easily.
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Leg Day Monday!
Squats, BB Step-Ups, BB RDL, Machine Hip Thrust, Seated Calf Raise, Cable Crunches, Planks2 -
Did a 40 minute, slow, easy walk on the elliptical yesterday and then started coughing again.
Today I only did about 30 minutes, but closer to my normal pace. I followed this with my typical strength training. I feel ok, but I think it's going to take a bit to get back to an hour at that pace. I guess my lungs aren't fully healed yet. Stupid viruses.... (No, I didn't have covid. It's just cold and flu season in the N. Hemisphere. Yay?)2 -
Crazy, crazy day! I'm on vacation. Had a not totally perfect night in a chalet on a camping on a Waddensea island as the bed was too hard. Grabbed a granny bike from the shed, cycled 5.5km, gave up due to lower back hurting from upright sitting position, wrists from too high bar, and basically the strong wind didn't make it fun to cycle on such a heavy thing. Rented e-bike and raced over island at around 23-25kmh (ebikes don't offer support past 25kmh here) with minimal support. Have to say this felt very similar to being out and about with my racebike, if it wasn't for the ease with which I'd get up small inclines and when cycling against the strong wind. I still prefer my racebike. Did about 30km, picked up rubbish bike, cycled back to chalet against the wind. Ate all the food! Relaxed a bit. Ran 6km, still with strong winds. So nice to finally run in a totally flat landscape again, but the wind is no fun. Ate all the food that was still left
Very, very active day. I might do something similar tomorrow. Lets see. 2 -
I'm late to the Chloe Ting hype but today I completed day 2 of a 28 day challenge in an effort to get myself back into strength training and working out regularly.
Arms & chest focused
42 minutes
283 calories burned
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Another stationary bike day at easy/moderate pace, 91W average on the 10k, 74W on the 3' CD, more Z2 than Z3, HR topped out below 75%. Hey, at least I did something. 1
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Leg and core day - leg curls, extensions, presses, calf raises, front and side planks, standing kettlebell oblique (crunch?), 35 min on adaptive motion trainer, 30 min shooting baskets.2
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Pull Day
Pullups, Cable Row, Pulldowns, DB Shrugs, DB Side Bends, Side Planks, Preacher Curls2 -
Monday
Climbing. 2.5 hour session. I was in mixed form, lacking a bit of power. My technique (blame it on Ice Cube) was good on slab, though. So I did well on slab and poorly on overhangs.
Tuesday
Day off, although I got a 10 mile walk in the evening.
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Decent rowing weather, so the usual just under 7k, in 2 seat of the quad, with some power 10 (intense interval) segments in there.
The new Garmin setup (VA4 + chest belt) is giving me rational-looking HR graphs. This was a Z2/Z3 day. Rate starts a steep climb when we do a power piece, but drops equally fast at the start of the moderate steady-state rowing in between, so even with decent effort today it didn't go above 80% max. I can clearly see the power pieces (and the water breaks
) in the HR graph. 1 -
easy 30 min walk today, to be followed by an easy paced social ride on the bike path tonight.2
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Got home from Europe a day late on Saturday (missed a connecting flight on Friday). I dodged being sick the entire cruise but managed to catch the common flu on the way home. I got the flu shot (and the Covid booster) but got cocky on the flight home and didn't wear my mask the entire time. I hate flying!
I'll likely take off until next week. Even though I'm starting to feel better, this is a bad flu. I tested twice (negative) for Covid, but thought I had Covid because I felt so miserable. Take precautions this Fall/Winter!1 -
@Mike, wishing you a speedy recovery. Hope your trip was great!
Rode with some friends on a local bike path last night after dark. Big mistake. Temp was around 42 degrees. Froze my butt off, even with hat/gloves and shoe covers. Will be much better today. Sunny afternoon ride with temps in mid 60s will be more fun.
Last ten days of the gym challenge. Thank goodness. 2 -
Mid-70s F temps and sunny this afternoon, so couldn't resist a casual 21 mile bike ride (10.7mph moving average, mostly Z2, just 7:24 Z3. So lovely! (Next week's forecast, snow and low temps down to 20s F!)
I've declared an end to my group's regularly-scheduled 4x per week rowing for the season, after this week. We might get a rare good day later this month, and get a boat together, but that'll be the exception. Sigh.
@Djproulx, your comments about biking in the 40s seems to validate my choice of stationary biking a couple of times already recently! I admit I'm a weather wimp about biking. Since I don't hit it as hard, and it moves faster even so, it's experientially colder for me than on-water rowing. Safety in the cold is a bigger deal with rowing, though, IMO.
@MikePfirrman: That flu sounds very unpleasant. Feel better soon!1 -
Kudos! It's nice to have a goal for yourself, just be careful about using those goals to define your self-perception. I'm not as strong as I was ten years ago, but I look better and my joints feel good (most of the time lol). My preferred comparison is who I was a week ago; am I working harder / lifting heavier than a week ago?
I never implied my college era was my goal. I don’t have goals. I only have progress.
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@Ann, I agree about the water safety focus in cold water rowing. I used to do quite a bit of Dec/January open water duck hunting, so a similar concern there.
Yesterday, however, was a nice treat. My regular riding partner and I got out for perhaps our last outdoor ride of the season in great conditions. We hit a favorite short ride loop that has some great sections for pushing the pace. Unfortunately, a local law enforcement officer thought we needed to slow down on one stretch and pulled us over when I rolled through a stop sign. (No cars around, but I DID roll through without stopping.) Its safe to say that we won't be riding in summer kit any more this fall.
Last nine days of the gym challenge, so no time to let down my focus on workouts.
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@Djproulx
I was quite happy when Oregon finally passed the "Idaho Stop" law a few years ago. Cyclists can treat stop signs like yield signs. It's because of our better field of view and generally slow enough speed to react if we have to yield right of way. Some motorists don't think it's fair, and some cyclists don't actually yield. Those cyclists should be cited and fined, but it's such a pleasure to not have to stop when there's nobody there.
I look forward to getting over my fear of cycling again. A motorist failed to yield right of way to ME a couple months ago, and he hit me with his car sending me off the bike and into the street. I'm mostly recovered physically, but I'm still reticent to ride. I'm actually still scared to cross the dang street in a crosswalk.2 -
@Djproulx
I was quite happy when Oregon finally passed the "Idaho Stop" law a few years ago. Cyclists can treat stop signs like yield signs. It's because of our better field of view and generally slow enough speed to react if we have to yield right of way. Some motorists don't think it's fair, and some cyclists don't actually yield. Those cyclists should be cited and fined, but it's such a pleasure to not have to stop when there's nobody there.
I look forward to getting over my fear of cycling again. A motorist failed to yield right of way to ME a couple months ago, and he hit me with his car sending me off the bike and into the street. I'm mostly recovered physically, but I'm still reticent to ride. I'm actually still scared to cross the dang street in a crosswalk.
@mtaratoot - Yikes! That's scary stuff! I'd be very skittish if that happened to me. I've had a couple friends who've had narrow misses, as well as knowing of two deaths among our local cycling community, so I don't take this lightly.
This occurred at a Y shaped rural intersection, where I could see half a mile in all directions, so I didn't feel like I was taking a risk. With that said, I did come out of the saddle as I rolled, then sped up to catch my friend, so I'd guess the officer felt I needed a reminder.
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Y'all make my hour on the elliptical the other day sound positively boring, lol. (It is, of course, but that's a different discussion...)0
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