What Was Your Work Out Today?

AnnPT77

Crankily, I had to admit that with a threat of rain and a tight schedule, stationary bike was my best answer. I messed up my bike settings, and the bike said it wanted to be calibrated before I worked out (presumably because of the recent firmware update?), so things were a little wonky. Still, an hour at (mysteriously) 108W average - have to admit, the last few minutes felt a little more fatigue-y than average; then a 3'-ish CD at just 60W (dim bulb? ).

Needed to wrap up my workout in time to make it to the rowing club, where we were collaborating with the university rowing club to put the barge in the water. The barge is a 16-person craft, giant, rectangular - like rowing your living room. We use it for training new people (and for some parties). It stores on land in 4 sections, needs to be put in the water, bolted together.

Here's a view of the strange craft in a spoiler, during the bolting-together process, with some faces blurred out to anonymize (one actually now headless - oops).

spider_mark51959

spinning

amboxer21

- Bent over dumbbell rows with 10lbs 50 reps 4 sets
- 200 leg lifts 4 sets of 50
- Speed roping 6 sets one minute intervals and one minute rest in between the first two sets then a 2 minute rest after the first two seta and so on until i hit six sets.

Example: 1 minute speed rope 150+ rpms per minute then kick it into high gear for the last ten seconds. Rest one minute then do another set for one minute and finally rest for two minutes. I will repeat this 3 times for a total of 6 sets total or 3 supersets.
- 10 laps in the pool
- sauna
- cold shower

• Protein after my workout
• BCAAs during my workout
• 2 cups brown rice + one can of chicken (18g of protein) + 1 small spinach tortilla 2 hours before workout

AnnPT77

Rain day, so back to stationary bike again. I oopsed my Garmin set-up, but it was the usual 60 minutes ride (94W average) and 3 minute CD (71W). Went into it late in the day and feeling fatigued from wake-up today, so no push. Heart rate ran a little higher than usual for that pace - not surprising since resting rate was up a few bpm today, too - though I don't have the Garmin stats to prove it. 🤷‍♀️

DiscusTank5

All you gym / lifter types on this thread will no doubt be jealous (ha!!) of my outdoor workout in 69% humidity this morning: 60 min bike ride, followed by an immediate 30 min. run. Sweat kept stinging my eyes throughout. My sprint triathlon is one week away.

Djproulx

At the insistence of some friends, I registered for and joined a large group ride yesterday that was titled " Bikes and Beers" and was sponsored by a local brewery. I drove an hour to get there for the 8am 45 mile group start. I hadn't slept well and the route was sort of boring, so I skipped the final loop and headed back home, completing only 30 SLOW miles. I donated my 2 free beer and one commemorative pint beer glass tickets to a friend. I got no empathy from my regular riding partners who were smart enough to say "no thank you" when invited.

Today, my wife, brother and SIL took their new eBikes out for the first time, while I rode my mtn bike. We rode a beautiful wooded trail in Eastern Ct for 15 miles, then stopped for a late breakfast at an outdoor cafe. It was much more fun than Saturday's ride. The eBike will allow my wife to join our regular riding crew for longer (25-50mile) social rides in scenic locations. Shelter Island, NY, Newport, RI and the Catskills in NY all have great cycling routes, both road and trails, so we're planning to ride several of those routes this summer.

drmwc

I went scuba diving this weekend.

The first dive was the HMS M2; a submarine with a plane hanger and launching mechanism. She sank with all hands in the 1930s.

Our shot line is a bit ropey, and not heavy enough. So it got pulled off the wreck. We spent the first 15 minute desparately swimming against the currentt, praying to see the wreck. Amazingly, we found it and spent 15 minutes going from the stern to bow. There were many conger. Visibility was OK despite a plankton bloom, at maybe 5 metres.

I was on nitrox 32%, but my buddy was on air. The bottom is 34 metres, so right at the MOD for my mix.

I picked up a couple of minutes's deco; my buddy had 16 minutes. So it turned into quite a long dive; at 53 minutes.

My drysuit had a total flood. It turned out to be due to a hole, so that was my only dive of the trip.

nossmf

Friday was lower hypertrophy day, featuring sets of 15 reps on squat. Hot tub remained hot for the third week in a row; I think that's a new record, as it is notorious for constantly having some kind of maintenance problem requiring recalibration or something, as some weeks you get in to barely luke warm water, other days you're feeling like a lobster being boiled alive.

Weekend off, spent watching TV with my wife, other than when our grown son paid to take us out to dinner for Mother's Day. The look on his face when he learned how much the multiple rounds of margaritas cost for him and his mother...more than half the total bill!

Today was upper power day, five sets of five reps for both chest and back, with a little shoulder and arm work thrown in. I aim to limit my lifting sessions to under an hour, but today took 75 minutes. Need to keep a tighter rein on rest periods between sets.

AnnPT77

Rowed 2 seat in the quad (engine room - my favorite!) for just under 7k . . . we had another rare day with light wind, no rain (or worse). Very nice!

Later, PT appointment: Quite a lot of nice neck/shoulder massage, plus some good TRX exercises and targeted stretches. For funsies, I turned on my Garmin (set on "cardio) during my 8-minute arm bike warmup. The bike said 3.8 to 4.2 METS as I went along, total of 43 calories at the end. (Garmin said 46 calories, pretty close - only 7% difference.) Per the machine, I'm about 0.2 METS stronger on reverse direction than forward, not surprising given my usual exercise emphasis 😆.

Djproulx

Short lap swim at noon today. Quick 1200 yds was all I had time for. Got outside for a 4 mile trail run this evening. It was very nice in the woods tonight. No mosquitos to speak of.

Trainer session tomorrow am.

nossmf

No gym time today, my alarm clock didn't go off. Probably on account of I didn't turn it on. It's an analog clock, with a simple alarm which doesn't account for if it's AM or PM, so I can't simply leave it on all the time or else it'll alarm in the afternoon while I'm still at work or commuting home, so I have to remember each night to turn it on since I turn it off each morning. My kids (and now my boss) all use their phones for alarm clock, but since I keep my phone on my bedside table my concern is I'll just reach over and click it snooze-style and not actually wake up...that's the reason my alarm clock is on the other side of the room, force me to physically get up out of bed. Maybe I'll compromise and do both...rely on my alarm clock as my primary method, but with a cell phone backup alarm a few minutes later. Better than missing my morning gym session and potentially being late to work.

DiscusTank5

Yesterday my planned 30 min pool swim was shortened at min. 18 because of lightening, but at least I got in an intense session (my last swim before the sprint tri this Sun). Today's 30 min bike ride was inside because of rain--I pedaled as hard as I could the whole time to make up for it.

J72FIT

KB Simple and Sinister...
Swings - 10x10 (100)
24kg
13min
TGU - 10(5L5R)
24kg
11min

Dips - 6x6r (36)

Walk - 60min (Spread throughout the day)

Yoga - 15min

nossmf

@DiscusTank5, I'm surprised you're killing yourself during the week leading up to the big event. I would have assumed you'd take the week easy, partly for recovery and partly so you're at your freshest come race day.

nossmf

Elliptical, one hour, 5.8 miles, hills.

As expected, I eschewed my first leg workout of the week in favor of getting in cardio, with the understanding I cannot skip the second leg workout on Friday, but a good elliptical session also hits the legs fairly hard so I'm good.

AnnPT77

Yesterday (Tuesday), 24 mile bike ride, easy pace - lazy pace, even. Today, the usual row, in 3 seat of the quad, for the usual just under 7k.

Yesterday, about 3/4 mile down the road, I wondered why I wasn't feeling my chin strap, realized I'd left my bike helmet sitting in the garage, went back for it. Then fell at the end of the ride - trying for too short a turning radius in my own driveway when feeling pretty fatigued (not just from the ride, BTW) so not optimal coordination. 🙄 I don't think I hit my head at all, no injuries beyond a scraped leg and some bruises from hitting the asphalt. 🙄 Reinforced the importance of helmet, nonetheless.

RachelleNH

I'm going to do an hour of walking today. I'm hoping to reach my goal of 10,000 steps again-yesterday-I did 16,000 steps :-O

DiscusTank5

nossmf wrote: »

@DiscusTank5, I'm surprised you're killing yourself during the week leading up to the big event. I would have assumed you'd take the week easy, partly for recovery and partly so you're at your freshest come race day.

It's in the plan I'm following, plus I read an article that warned against slacking off too much. However, I ran 30 minutes today, and that's going to be it for the week. Rest tomorrow, rest Fri, 10 min bike + 5 min run Sat (basically practicing T2), then race Sunday. Maybe it isn't the best plan, I dunno. Maybe since this is a sprint Tri I don't need a full taper week? I'm just not experienced enough to know for sure.

nossmf

I have no experience to draw from, was just using logic and asking a question. Back in my school days we'd train hard for track or cross country running Monday thru Thursday, easy day Friday, then compete Saturday with Sunday off, rinse and repeat. But that was doing 5k runs, not triathlons or marathons, so just assumed that since bigger events require bigger training, they also involved commensurately bigger rests immediately before.

drmwc

I went climbing on Monday.
I guess it was a good session. I got two v4s, and many v3s. Most things were a struggle. The first v4 only took about 5 goes; the second took about 20. 3.5 hour session.

Yesterday was broadly a rest day. I've started a random idea of doing low intensity hangboarding twice a day, so I did that.

Today was climbing. It was brilliant, I got loads of new routes . Just a 1 hour 50 minute session; the gym threw me out at the end due to it closing.

mtaratoot

I went diving.

I went all the way to eleven feet below the surface. I started two feet down and over 90 minutes scrubbed my way to the bottom of the exhibit.

Djproulx

nossmf wrote: »

I have no experience to draw from, was just using logic and asking a question. Back in my school days we'd train hard for track or cross country running Monday thru Thursday, easy day Friday, then compete Saturday with Sunday off, rinse and repeat. But that was doing 5k runs, not triathlons or marathons, so just assumed that since bigger events require bigger training, they also involved commensurately bigger rests immediately before.

@nossmf, you raise an interesting point about going too hard during race week. This has hurt many athletes, even pros like Lionel Sanders, who admitted to going way too hard the week before the IM world championship in Kona.

I also agree with your comment that longer events typically need a longer taper.

The tricky part is that not all athletes react the same to a taper. Most coaches use a tool such as training peaks, to track an athlete's fitness and fatigue during a training build. The "art" that comes into play is figuring out how much fatigue to shed (via rest) without sacrificing too much fitness. With experience, athletes often develop a preference for racing either a bit "fatigued" (not quite enough taper) or "flat" (a bit over tapered)

@DiscussTank5 - my two cents: Trust your training plan! And on race day, race YOUR race, as opposed to chasing an athlete or group. (Many of us have learned this from painful personal experience! )

Looking forward to your report.

Djproulx

Gym session yesterday morning, tempo style run today. Went for 40 minutes alternating between 4 minutes at my tempo pace, followed by 1 minute of easy jogging recovery. I'm still painfully slow, but Garmin is calling the workout productive, so we'll see.

DiscusTank5

@Djproulx, I was hoping you'd give your 2 cents / triathlete's perspective! And thanks for the question, @nossmf. Really kind of you to take an interest. Back when I was training for my first half-marathon ten years ago, I made sure I ran 14 miles even though the training plan called for 12 miles as the longest run. Why? I'm an anxious type and I needed to know for sure that I could do 13.1 miles. Today I ran the run portion of the tri, including a killer hill at the end. This may well count as over-training, and maybe I won't run as well on Sunday because of it, but I needed to experience that hill before the actual race for psychological reasons.

nossmf

Well do I remember hill training for cross country! lol OMG, our coach was brutal about it. We lived an hour away from a ski resort, which during the fall is snow-free and closed. Once per week we'd load up on a bus, drive there, and spend our workout busting our chops sprinting uphill on the steepest ski slope, walking back down, repeat.

Worked, too, (though we'd never admit it to coach). Come race day, there would always be at least one decent hill, though never as steep as our training hill. Our entire team would break from race pace and sprint up that hill, passing other school runners left and right, before returning to race pace once we hit the peak. Interesting psychological truth: the people we sprinted past almost never re-passed us after the hill, no matter how much we slowed down, because they were psychologically beaten when they were struggling up the hill and we appeared to easily breeze past them, so even after we slowed down, in the back of their heads they simply KNEW we were faster, so why try to catch us?

nossmf

Today was upper body hypertrophy day in the weight room, lots of sets of 10-12 for chest/back/shoulders/arms. Found a little-used machine in the corner of my gym designed for lat raises (the outside of your shoulder), which has the lifter place their elbows against the inside of a padded arm connected to cable weights. Same arm motion from shoulder to elbow as when doing DB raises, but without strain on my elbow tendon I was able to literally double the weight used, get my sets done pain- and worry-free. Bonus!

DiscusTank5

nossmf wrote: »

Well do I remember hill training for cross country! lol OMG, our coach was brutal about it. We lived an hour away from a ski resort, which during the fall is snow-free and closed. Once per week we'd load up on a bus, drive there, and spend our workout busting our chops sprinting uphill on the steepest ski slope, walking back down, repeat.
_

That's a great anecdote! I doubt I'll be sprinting up the Mayfield hill on Sunday, but I'll think of you and your fellow XC teammates running up the ski slope.
Today is a rest day, so I walked my dog and then a couple of hours later took a pretty slow walk with a friend.

spider_mark51959

spinning

mtaratoot

I spent a few hours picking up trash from a local river. I volunteered to row a raft, so mostly I was just rowing, which I love. It involved maneuvering and sometimes rowing up against the shore to hold the boat while someone tried to remove abandoned stuff from where it was partially buried.

Sad to say, the situation will get worse as the nice weather season continues. The organization I volunteer with does these things once a month, but for a while we'll start doing it twice a month.

ilfaith

Played tennis for about two hours this morning. When I got home I put in another twenty minutes or so working abs, swinging some dumbbells around, and stretching.