What Was Your Work Out Today?

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  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Did around 70 minutes of cardio yesterday -- mostly treadmill @ an incline, but then some Assault Bike to end.

    Today was lifting in the AM followed by a 30 minute row for distance, restricted to 20 SPM (strokes per minute). My one at the beginning of the month was like 6500 meters. This was over 6600, so nice improvement (2:16 average pace).
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Djproulx wrote: Β»
    I had my Day 10 post op visit to the surgeon this morning. Needed all of 5 minutes. He said I'm clear to resume all activities. Just to be sure, I asked specifically about swim/bike/run/deadlifts/squats. His answer: "Yes to all of it. Picking something up won't hurt you. Get back at it, just don't go super heavy the first week or two."

    That news cleared me to join my training friends for an outdoor bike ride this afternoon. Temps were in the high 50's with some breeze. Four of us rode a short hilly route around a local reservoir and adjacent orchard, covering 23 miles at a 15.8mph average. I was sucking wind on the climbs, but managed to stay with the group. Felt good to be out on the bike, as the trainer rides have been somewhat boring lately.

    Plan is to run tomorrow, swim Wednesday, then back on the bike Thursday.

    Congrats on being back in the game! I know you didn't let it slow you down too, too much, but that's good to hear there soon won't be any limitations.
  • mtaratoot
    mtaratoot Posts: 14,815 Member
    @Djproulx

    Yay!

    Getting released for all activities feels great.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Thanks, @Mike - I had been in a funk lately, so the doctor's words were very timely. And today's ride reminded me how much I enjoy doing the work needed to keep up with my tri club friends.
  • mrmota70
    mrmota70 Posts: 537 Member
    5 miles to and around the lake.
    7hevrnx9r3yr.jpeg

    Then walked another mile and a bit more back home..

    9hak2s75vaqi.jpeg

  • nossmf
    nossmf Posts: 14,010 Member
    Hour on the elliptical, hills.

    Technically, it was 50 minutes of work, plus five minutes of cool down, which I've always rounded up to an hour. But next time I get on the elliptical, which allows me to record manual workouts for the computer to adjust automatically upon repeat, I'm gonna record a new 60-minute workout rather than the 50-minute I've been using. Still not sure why I had 50 minutes. But if I'm going to be doing a legit hour on the treadmill, least I can do is a legit hour on the elliptical, then I can truly see how the calorie burns compare. Quick mental math says they'll line up perfectly, but we'll see. Reality doesn't always match theory, the scientist in me is quick to note.
  • Djproulx
    Djproulx Posts: 3,084 Member
    mtaratoot wrote: Β»
    @Djproulx

    Yay!

    Getting released for all activities feels great.

    Thanks! and yes it does.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Just a super easy treadmill walk (incline) and then Assault Bike, around 45 minutes total. Cut a but short today.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    edited February 2023
    Elliptical Interval (HIIT) setting first session 124 minutes for 8.14 miles, zone 3. The had to babysit for about 2 hours, then the second session Interval setting again 56 minutes for 3.75 miles, zone 3= 180 minutes, 11.89 miles.
  • AnnPT77
    AnnPT77 Posts: 36,453 Member
    As predicted, no workout Sunday (rest day) or Monday (unless drinking craft beer, eating pub food (tots skillet!) and playing presidential bingo (yes, really) counts as a workout, which seems doubtful . . . but I had fun).

    Energized by 2 days off and, ahem, yesterday's calorie surplus, today's stationary bike ride felt easier than usual at the same intensity, so 60' (93W) + 3' CD (77W), about 1/3 Z3 and 2/3 Z2.

    I moved in some way (not sure what) that aggravated my shoulder to a constant dull ache (πŸ™„), not debilitating but unpleasant, so I'm skipping lifting for a while (any excuse works, much as I don't love it, but this seems like actually a good one). I even skipped PT home exercises last night, but will do them tonight.

    I have PT appointment tomorrow, so maybe we can figure it out, assuming the appointment doesn't get wiped out by the predicted sleet/snow/freezing-rain/ice-storm/wind that's forecast. This isn't an unusual Winter forecast for here, but we never know when it'll turn out extra fun. Keeping power on would be nice, since it's sub-freezing air temp.
  • nossmf
    nossmf Posts: 14,010 Member
    An elliptical was available when I got to the gym this morning, so I was able to immediately implement my plan of 60 minutes consisting of 20 separate hills at a 2m work/1m rest interval. Steadily increased the incline and resistance to a max at hill 15, then reduced on the back end back to starting levels. I anticipated I would increase my calorie burn by maybe 15%, but because the additional time was spent at the highest intensity the actual burn increased by 25%. Quads are exhausted now, so tomorrow will definitely be a treadmill day to give my quads a break while working my calves/hammies.

    The only bummer was I forgot to click "save workout" when I was done, so next time I'll have to again pay attention and make adjustments minute-to-minute instead of just letting the computer change for me. Oops.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Did an easy swim workout just to get back in the pool to see how the stretching and reaching of a crawl stroke would feel. I was a bit tight, but not sore. It was a very easy paced 1000 yd swim.

    Back to see my trainer tomorrow.
  • nossmf
    nossmf Posts: 14,010 Member
    Just added a half hour of shoveling snow. I won't count the half hour of hand wringing after to restore circulation in my fingers, lol.
  • AnnPT77
    AnnPT77 Posts: 36,453 Member

    @Djproulx, good to see you easing back into your regular routine. I'm sure it feels good to get back into. I hope the surgery will put you in an overall better/safer spot moving forward.

    My day:

    Physical therapy appointment, which got moved earlier in the day because of the crum-ola weather forecast. There was already a pebbly sheet of thin ice on my driveway when I left home, and my windshield was fully iced over post-appointment, but the roads were thankfully still fine.

    PT added some mobility exercises (upper spine, scapulae, neck) to my home regimen plus some shoulder strength (internal and external shoulder rotations with band resistance, scapular protraction in flexion), with directions to mix and match with my pre-existing exercises to get a reasonable daily time budget.

    Tried another short machine row tonight (2k + 2' CD), 2:25.4 pace/21spm on the 2k, mostly Z3, a little Z4 & Z2. Only hurt a little during, seems OK after, which is reassuring.

    Followed with the usual stationary biking, not expecting much after the row, just going for the "75W minimum, see how it feels" as usual, but it felt pretty easy to do the 60' at 101W, 3' CD at 82W. Pushed a little within comfort at the end into 140W-ish range, so got HR to 155 (2 bpm above 220-age, but actually only about 86% HRmax, 80% reserve) at the very end, still not panting or anything so that seems about the right RPE for the lower edge of anaerobic. Mostly Z3, only about 4' Z4 at the end, using Garmin's zones.

    Still need to do some of the home PT exercises before bed, and will.
  • nossmf
    nossmf Posts: 14,010 Member
    Elliptical - one hour, hills

    I know my plan was to NOT do the elliptical again so soon, but all the 30-degree treadmills were in use, plus the elliptical is able to log into my Netflix account so I watch movies as I workout, and the current movie was just getting to a good part when I ended yesterday, so yeah. 😎 But the way my quads are barking at me, I'm gonna need to do a treadmill work tomorrow regardless if it's a 30- or 25-degree treadmill.
  • AnnPT77
    AnnPT77 Posts: 36,453 Member
    nossmf wrote: Β»
    Elliptical - one hour, hills

    I know my plan was to NOT do the elliptical again so soon, but all the 30-degree treadmills were in use, plus the elliptical is able to log into my Netflix account so I watch movies as I workout, and the current movie was just getting to a good part when I ended yesterday, so yeah. 😎 But the way my quads are barking at me, I'm gonna need to do a treadmill work tomorrow regardless if it's a 30- or 25-degree treadmill.

    @nossmf, I'm starting to see signs of serious cardio addiction . . . be careful! ;)
  • nossmf
    nossmf Posts: 14,010 Member
    LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    nossmf wrote: Β»
    LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.

    Lifting and cardio. Hmmm, if only there was a piece of fitness equipment that incorporated both, like a rowing machine! Seriously, you should try rowing. You might love it.

    Today, I was supposed to row, but it was super windy and cold in Tucson. Yesterday, we broke the all time record for windy days in Tucson. Gusted at 50 MPH half the day. Today was better, but too windy and cold to row on the deck.

    Instead, did my new interval rowing replacement favorite -- 5 minute intervals/1 minute recovery X 6 reps -- 2 each on treadmill, bike and elliptical. Felt decent and got up to 91% max HR by last rep.

  • AnnPT77
    AnnPT77 Posts: 36,453 Member
    Still just slogging along not doing anything interesting. The ice storm materialized overnight, but - unlike for a lot of folks around here - my power stayed on, so far. More wind forecast tonight and still a decent ice load, so we'll see if that continues. I thought I might lift today, but I turned out to be wrong. πŸ™„πŸ˜† (I'm skeered, but also I don't like doing it . . . .).

    So, just the regular stationary bike, 60' (101W) + 3' CD (83W). Average HR 128bpm, peak 149bpm (from a little push up into the 130s watts near the end), just under 4' Z4, more Z3 than Z2 the rest of the time but not by lots, only a tiny bit lower than Z2.

    PT exercises on the agenda before bed as usual.
  • Djproulx
    Djproulx Posts: 3,084 Member
    edited February 2023
    nossmf wrote: Β»
    LOL, I shall keep an eye on things. I did earn my letterman's jacket in both track (sprints) and cross-country back in high school, while I ran an estimated 50-60 5k's in college "for the fun of it" and the free t-shirt at the end, lol. Bad knees combined with excess weight in my late 20's/early 30's had me stop cardio entirely for a long time, and when I began lifting in my early 30's it became a near-obsession which left no room for cardio in my life. So this elbow injury may end up being a good thing, as it's forced me to become reacquainted with cardio while at a lower weight/higher overall fitness level than I've had in a decades, so who knows going forward? As a youth I once dreamed of completing a marathon; I don't ever anticipate doing that, as I love lifting too much, but I am already thinking once I can resume lifting that I'll have 4 days lifting/2 days hard cardio per week.

    @nossmf Your background is somewhat similar to mine, in that your high school age fitness "took a break" for a time as an adult, then returned thanks to lifting. When I regained fitness, I learned to enjoy lifting via help of a trainer. My trainer was also a private running coach, so it was only a matter of time before he had me running as well. Like your elbow injury, my posterior chain injuries forced me to consider alternatives, swimming and cycling, which ended up being a good thing for me.

    Bottom line: Your Cardio Coyote status is safe! :)


  • Djproulx
    Djproulx Posts: 3,084 Member
    First day back with my trainer yesterday. Balance work on BOSU (kneeling curl&press, rear foot elevated split squats, etc.) plus kettlebell RDLs and farmer's carries with modest weight. We did some 30 second rounds on the assault bike between sets. Felt good to be back there.

    This morning I got out for another easy run. It consisted of seven rounds of 6 minutes each. Today I increased the run/walk ratio from 3:1 to 5:1. I felt comfortable with the easy 5 minute run blocks.
    I have a long way to go, but I'm getting comfortable with running again.
  • nossmf
    nossmf Posts: 14,010 Member
    Happy Friday, y'all! Got an hour on the treadmill doing a "super-hill" up to 30 degrees incline and back. May play around with the speed setting...think I started off a little fast, took a while for my calves to stretch out and work effortlessly, even though on the back end I was actually going faster than at the first and felt like I wasn't having to work as hard.

    Today's weigh-in Friday, and unlike last week where my weight didn't change, this week I lost a full pound. There's still hope I can get sub-180 by the start of April when I switch gears from heavy-cardio-losing to lifting-cardio-bulking. Can't wait!
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical HIIT setting, 150 minutes for 9.94 miles all zone 3 & 4.
  • katemcd495
    katemcd495 Posts: 63 Member
    Strength day. Doing the beginner bodyweight workout from Nerd Fitness.
  • AnnPT77
    AnnPT77 Posts: 36,453 Member
    The usual nonsense.

    Short machine row (which almost nearly close to hardly hurt at all - encouraging!), 2k at 2:23.9 pace and 21 spm overall. All but a few strokes of the last 500m below 2:20, OK power for a li'l ol' lady at well less than max effort (less than 1/3 of the 2k time in Z4, HR peaked at 156, about 87% HRmax, barely over 80% reserve, but 3 bpm over 220-age :D ). Used to be able to do 500m sub-2:00, probably can't anymore. 2' CD real easy at the end of the 2k.

    Soon after, stationary bike 60' (98W) + 3' CD (85W), just trying to go along pretty easy. Almost all Z3.

    PT exercises upcoming before sleep.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    Elliptical HIIT setting, 150 minutes for 10.04 miles, zone 2 & 3.
  • nossmf
    nossmf Posts: 14,010 Member
    Just to prove I'm not addicted to cardio, the most work I did today has been going from my upstairs bedroom to the main floor kitchen for food and back. Several repetitions, in fact.

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