What Was Your Work Out Today?
Replies
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Wow, my very own @Annpt77 novel response! I'm honored you'd take this much time you try to educate me. Yep, I can see within your list of "don't do this" several ways in which I set myself up for failure, lol. It's been years since I last tried, so I don't recall every specific (such as resistance and strokes per minute...that acronym took me a minute to figure out), but the part about the hands moving up and over the knees very much struck a cord in my memory.
You've been helpful to me on some strength training issues, which I appreciate, @nossmf.
But, give me the slightest excuse to talk about rowing, and it's hard to stop me, sadly. On top of that, it's Winter, and my frustrated coaching impulses/education have nowhere to go. In season, I can aim my random musings at our club's novices in learn-to-row and beyond, vent the impulse that way.
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Elliptical HIIT setting 150 minutes for 10.03 miles. Zone 2-3 today. No weird HR spikes, so I agree it was probably a wonky reading as I felt fine yesterday.3
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Back in the pool today.
I put on my mask & snorkel and zoomer fins and swam 1550 yards, then took off the mask and fins and put on goggles and did 550 yards of breast. Felt good to be back in the water.
Funny - I had looked into the pool before I got dressed. All the lanes were full. I almost went upstairs to run around for a while. Instead I just went on out to the pool. By the time I got there, only one lane had a person in it. Three minutes or so in the steam room, then I got started. In five minutes, there was nobody in the pool but me. When I stopped to change gear, there were people waiting for lanes. I offered to share because that's what you're supposed to do. People decided just to wait. Had I come down and the lanes were full, I would have asked to share. If the person said no, I'd just have hopped in because that's how our pool works. It is so much nicer not to share, but if there's more people than lanes....3 -
Hour on the treadmill, hills.
What an amazing difference sleep makes! Did my routine a day or two ago, my RPE was a solid 8 after getting 5-6 hours of sleep. Last night I got almost 8 hours, and the exact same routine had an RPE of maybe 5, it was seriously that much easier exertion.
My son broke up with his girlfriend, needed to burn off some aggression, so I guided him through first my treadmill routine, then a weightlifting session. Man, I wanted to be the one lifting! Did him good, as he was too tired at the end to feel any emotional pain.3 -
Feeling a little fatigued, and need to be psychologically/socially "on" tomorrow (challenging for an introvert like me, maybe). So, super-easy steady state, very relaxed, the 63 minutes stationary bike entirely undifferentiated at an even 84W average, nothing above Z2, peak at 123bpm (around 64% max, 55% reserve, total nothing-burger).
Tonight's bike ride blew past 4x the default 150 Garmin "intensity minutes" this week - 633 so far - so I think I'm OK overall.
Planning some of the strength-y-er physical therapy exercises before bed, plus the every day stretchy/massage-y ones. (I don't count these for calories or intensity minutes.)
Tomorrow, another "rep your rowing club, sell learn to row, meet the public" event. I'm womaning two shifts, 11:30-2:30 and 2:30-5:30. This is really fun, but requires me to be socially outgoing IRL, not my natural mode. The event is great, love it every year it happens, a big exhibition focusing on non-motorized outdoor activities, traditionally mostly canoeing/kayaking, but expanding in recent years to broader biking, hiking, camping, etc. Lectures, vendors, non-profit organizations, and more. This is the first non-virtual one since the pandemic shut-downs. I'm excited.
I'll probably do a few 500m pieces on the rowing machine, just to stay warm in the exhibition space and maybe generate conversation, but may not do any other workouts after (except PT) depending on how I feel. We're having a pretty big snow event today/tonight (6"+, maybe freezing rain?), so getting there could be interesting, too, even though it's close.4 -
Mostly doing push and pull upper body exercises to get my lovely deltoids and biceps back after turning my proximal humerus into a puzzle with many parts. Today though was lower body day for a change. Wasn't quite sure what to do, thus I did barbell squats, one-legged romanians (very wobbly), hip thrusts and deadlifts. The deadlifts were also a bit off because I only remembered during the third set how to do them properly when coming down. But the weight was low, thus no danger of injury.4
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As predicted, simulating being outgoing - while in truth severely introverted - at the paddle/bike/camp/hike community event, and doing it on a poor night's sleep, was physically fatiguing, so no real workout today.
I did 5 x 500 meters on the rowing machine (widely time separated) during my 6-hour shift, fastest was for sure 2:11.9 pace, other around 2:13 plus or minus a second-ish, mostly around 28-30spm (faster spm than my usual workouts). That's a slow time objectively, but the fastest was above and the others right around the Concept 2 fifty percentile rankings for my demographic (F 60-69 lwt) at that distance, so I don't feel too bad. It was not max effort, for sure, but was challenging. HR maybe in the 120s, Z2 . . . very short duration, though. I could talk after, easily, and at least short sentences during.
The point of rowing there wasn't a workout per se, more about pulling people into the booth, and staying warm, since this was held in an indoor livestock event facility, pretty barn-esque, on a Winter day. Warmer in there than I expected, since quite sunny out and our booth was on the South wall.
More standing and walking than usual, by quite a bit, too.
Physical therapy exercises yet to do, scheduled the less muscularly intense ones today.
Bonus photos of cool stuff at the event in the spoiler, will mostly appeal to the on-water folks, maybe.Big f'n expedition/voyageur canoe.
Aesthetically beautiful and also functionally well-thought-out canoe paddles:
Paddleboards - very light, like 30s pounds or so - with laser-cut wood inlays and full wood exterior, some with coordinating paddles.
This one was a raffle prize:
Every year it happens, I enjoy this event so much. This was the first time it happened again, after a pandemic hiatus.4 -
I've started playing with the ergometer at the gym again. I think I'm terrible at it, but it's a good warm-up for whatever else I'll do, and at least SOME of the movement translates to rowing a raft (no sliding seat; I sit on a fixed-in-place metal box and the oars are in oarlocks). I have some rowing coming up, so I want to get those parts of my body ready. To be honest, using the cable machine and doing machine rows with light weight is probably better. I'd hate to try to row like I row my raft on the erg - I know it would drive people CRAZY because it would be SO HARD for someone to watch me doing it THAT wrong - rowing with my back. So I won't.1
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Elliptical HIIT setting 150 minutes for 10.1 miles. Zone 2, 3 & a bit of 4 today.
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Banged out an hour on the elliptical hills this morning. Come here to report it, and the post right before mine is swimmom banging out 2.5 hours of ellipticals. How quickly I can go from feeling like I did good to suddenly feeling inadequate, lol.3
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I spent the week diving on the Isle of Mull in North West Scotland. It was lovely.
One expects terrible weather at this time of year. In fact, we had sunshine every day, very little wind, very little snow, and very little rain. Air temperature was typically 6 Celsius; water temperature 8 Celsius. 12 dives (2 a day); max depth 40 metres; max time just over an hour.
I will post a couple of photos later; it doesn't seem to work from my phone.4 -
Saturday: Kept it simple and played some driveway basketball with the kid (before the sky opened up with rain and hail).
Sunday: did full-body strength training routine. I'm really loving my app to help me keep track of what I did in the last workout. It's keeping me honest.
Today: 40 minutes on the elliptical. I played with intensity a bit today, and it showed in the heart rate. I hugged the Zone 3/Zone 4 border for most of the time.
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Just 2000 yard swim (80 lengths).
I will need to take a break from the pool or figure out how to get my fins to stop wearing a hole in the top of my feet.4 -
KB swings 10x12 (120) 24kg bell
Alternate sets with dips 10x3 (30)3 -
Banged out an hour on the elliptical hills this morning. Come here to report it, and the post right before mine is swimmom banging out 2.5 hours of ellipticals. How quickly I can go from feeling like I did good to suddenly feeling inadequate, lol.
I don't mean to make anyone feel bad. I can only workout out on my off work days so I do longer times, since I only can do them 3 days/week. So 7.5 hours a week. On my old Elliptical I used to do 3-3.5 hour sessions. This new one with the converging ramp is a harder but better workout. I wish I could workout more like 6 days per week. But I can't motivate myself after work. I already have to get up at 5 and have no desire to get up any early. Being a nurse, I don't always get out on time. Sometimes I have just enough time to grab a bite and get to bed for the next work day.
You are doing a lot more than me in the long run with all the other exercises you do.4 -
Just 2000 yard swim (80 lengths).
I will need to take a break from the pool or figure out how to get my fins to stop wearing a hole in the top of my feet.
JUST? More than a MILE! Did you try wearing a sock? Like a no show type or the kind made for with scuba or snorkeling?
My kids were competitive swimmers. One of the kids on the team, his dad, played professional football for the NY Jets and the Philadelphia Eagles. He told me once he felt swimming was a harder sport than playing football. I was shocked. He said, " You have to swim in a controlled rhythm and control your breathing."1 -
Been working hard, sorry not posting as much. Did an hour on the treadmill yesterday (easy stuff) and today was a harder lift in the AM followed by my monthly indoor rowing club's challenge.
It was 6 X 1000m with one minute recovery. I was dreading it and it was quite dreadful to be honest. Averaged right at around 2:10. One minute recoveries are brutal. Just enough time to get your HR under control and you have to go again for 4 plus minutes as hard as you can. I was literally counting strokes on the last few intervals just to get through it. I used to do hard rows after lifts all the time, but they are getting hard for me to do now. I've separated it on Thursday (my other hard interval day) and been doing my lifting on Friday, along with an easy cardio session.
@nossmf -- if you do decide to row, there's a website called Dark Horse Rowing that's fantastic on form. Also, Concept2 has some great videos. I know this sounds counterintuitive, but rowing unstrapped teaches you a LOT about sequencing. If you do it wrong, you'll fall backward off the rower. It seems so unnatural at first but it's one of the best ways to learn sequencing and driving with the legs. The form is very much like a clean done right. I also use a band around the rower rail (a trick I learned on Dark Horse Rowing) so that I don't overextend my knees over my feet. It does take a lot of time to learn correct form.2 -
Just 2000 yard swim (80 lengths).
I will need to take a break from the pool or figure out how to get my fins to stop wearing a hole in the top of my feet.
JUST? More than a MILE! Did you try wearing a sock? Like a no show type or the kind made for with scuba or snorkeling?
My kids were competitive swimmers. One of the kids on the team, his dad, played professional football for the NY Jets and the Philadelphia Eagles. He told me once he felt swimming was a harder sport than playing football. I was shocked. He said, " You have to swim in a controlled rhythm and control your breathing."
I have some neoprene socks; they are more intended for warmth when paddling than for cushion for swimming. Most likely I will swim without fins for a while as my foot heals and maybe builds up callouses.
Since most of my swimming is with a mask and snorkel, I think it is a LOT easier. I can breathe at will whenever I want. Swimming without my mask/snorkel definitely ticks it up a notch. That's how I swim breast stroke, and while I can swim breast "all day," I still have to time my breaths. Every now and then I try to swim a few lengths of freestyle with just a pair of goggles. I flail. Yes, it's definitely a good workout.3 -
A little stretchy yoga stuff shortly after I got up, stiff AF . . . my feet didn't used to be that far away in toe-reach at the start of sun salutations, but I got there eventually. Dang.
Physical therapy appointment again today, another challenging one: Various compound movements (idiosyncratic ones) with dumbbell and kettlebell, plus band exercises, and some weird serratus band + foam roller stuff. Really good, but intense. Various tiny muscles in my shoulders - that I've clearly been underutilizing - get nicely sore. I like it a lot. Ditto for some core twisty muscles.
Lots of errands and chores after, arrived home at the end dragging (energetically speaking) TBH. The surprising thing is that I committed to and got through a CV workout at all (starting after 9PM!), not surprising that it wasn't very intense. (It was a slog, TBH - not sure why.)
So, just the stationary bike, 60+3', all at a mere 87W. Gonna have to do. I'll add some of the milder PT home exercises before bed.
Garmin's body battery report keeps telling me that it's good to exercise, because it adds resilience over time. Um, K? 3 -
Hour on the treadmill, another hour walking for my job (normally I work a desk job, but today I'm having to march back and forth between different security offices on a military base, and of course the offices are over a mile apart, so...).
This treadmill only goes up to 15 degrees incline, so instead of doing hills from 10-20 degrees and back I just worked up to 15 and stayed there the entire time. Figured I'd avoid that model treadmill for future walks until I figured out how to login to my Netflix account so I can continue watching the shows I start on my elliptical. Now I can finish each show in half the time, so bonus.2 -
Shilly-shallied my way into not enough time for a regular CV workout, so only 30'+3' stationary bike, all of it at 101W and almost all Z2 (5:33 Z3).
Then I went out with my rowing buddies. There are days when I mysteriously feel too old to be me, maybe this was one; but I had fun anyway. (I ate all the foods - so tasty!)
Probably do some PT exercises before bed.3 -
I came back from my diving trip yesterday. I got a puncture en route, which was a bit annoying given it's a 550 mile trip and I don't have a spare. The upside is that while waiting for the repair I got to do tourist stuff in Dumbarton; I went for a walk, went to the castle and went to a marine museum. I got around 11 miles walking done in total, getting home at 2.30 a.m. having left at 7.00 a.m.
Here is a picture from Oban:
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Tuesday...
7-8 am: Mobility/Flexibility
Yoga
(10-15m)
Strength/Conditioning
Clean/Press/Squat
5x246r (60)
2x16kg
EMOM
(30m)
3-4 pm: Strength
HSPU - 3x4r (12)
Chin - 3x6r (18)
Dip - 3x6r (18)
50% Max
Wheel - 1x10
Today...
7-8 am: Mobility/Flexibility
Yoga
(10-15m)
Strength/Conditioning
TGU
10x1 (5L, 5R)(10)
24kg
EMOM
(10m)
Strength
Chin - 3x6r (18)
Dip - 3x6r (18)
50% Max
3-4 pm: Strength
HSPU - 3x4r (12)
50% Max
Wheel - 1x10
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Hour elliptical, hills.
Last night I increased the weight on my elbow rehab exercises, from 3# DB's to 5#, and no apparent setbacks. Still on pace to resume lifting with the turn of the month!3 -
Just an easy hour today, half on the treadmill @ 15% incline (2.4 MPH) and then the rest on the Assault Bike. Nothing hard.2
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Feeling kind of burned out today, but had signed up for the C2 International Women's Day Challenge, so did the minimum: Moderate 10k stationary bike (106W), followed by a separate 3' CD I arguably could've skipped (74W). Overall, a bit over half the duration Z3, most of the rest Z2.
PT exercises before bed.3 -
First run post marathon. I'm going into off-season workout so right now I'm doing the guns, buns & abs challenge. Jillian Michaels 30 Day shred twice a week and three runs a week. No more than 5 miles (per run) during the week and no more than 10 miles on a weekend. I rotate in kettle bell swings, deadlifts and glute bridge.4
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Today was another go at the 6 X 1000m/1 rest interval workout that I did on Monday. Today, though, I didn't lift before. Thought I'd try to make it a bit more tolerable and do it unstrapped. Ironically, I ended up beating my strapped in time by nearly a full second average (2:09.2 average pace today). Likely would have beaten it by more but my dogs were making a total racket and I had to quiet them down on the fifth and get up and let them inside in between the fifth and six intervals. HR got up to around 180 on the last one (around 93% max for me).
Big difference not doing a heavy lift before this row. The other row for the month is an all out 1K. I figure if I can get used to doing 6 of them, 1 won't be a problem.2
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