What Was Your Work Out Today?
Replies
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Hubs and I took a rare night away from our kids, so today's workout was really just walking around and window shopping in the quaint town of Eureka Springs.2
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@mrmota70 - Nice 10k. I noticed your run data showed a 221w average power figure. I'm curious, do you use a foot pod style PM, such as the Stryd wearable? ( www.sigmasports.com) If so, do you find power data helpful for running?
Thanks… I do not use a pod. I just take what I’m getting out of the Apple Ultra guesstimate. The most important thing I take from it is distance and time. I know stride, power and many other stats could be fudgy data. I’ve been in enough races that the watch is spot on for distance and time. Only an ever so slight difference in what the race tracking bib and watch #s. I do occasionally look at spm # and a fast time usually does correlate with a higher spm. And yeah wattage does also go up. Overall the watch does a decent job so for me it provides good enough tracking. If I were a full on pro yeah I’d look into something with better accuracy and likely supplement tracking with a pod.
Here is a breakdown per mile of that 10k.
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Yesterday, just the learn to row class . . . mostly just yelling, on my part. 😆 I carried a few boats, helped people launch/land, and yelled at a few on the water to try to avoid collisions.
Today, rowed myself, bow in the double for the usual distance, just under 7k.1 -
Had a couple of planned days off due to work commitments, did manage to squeeze in 30 minutes of pilates yesterday. Got back in the gym this morning for a full body workout. Am finally able to push arms a bit more now that my tennis elbow is clearing up but am still conscious not to overdo it.
Tomorrow is another rest day as am on a hen do in London, hoping not to overdo it too much as don't want Sunday to be a complete write off!2 -
Upper hypertrophy day in the weight room, lots of pushes and pulls with sets of 10-12. What most people would consider a normal weightlifting day, I'm still getting used to after over a decade and a half of powerlifting.3
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two videos: 13 minute upper body strength and 35 minute barre4
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Another on water row, 2 seat (engine room) of the quad, few power 10s thrown in for a bit of interval work.
A friend posted a video of me and a rowing buddy in the double yesterday. I appreciated it, because it had the usual effect of rowing video: I know more about what I really, really need to work on technically.2 -
Dragon boat festival! Arrived at about 7am and left about 8pm. Our team qualified today for the A division semifinals tomorrow. Then at the end of the racing I went to watch a dragon boat tug-o-war contest. Two teams of six paddlers sit at opposite ends of a boat facing each other and try to push the other team back past a flag at either end of the dock area. Myself and another guy from our dragon boat team had done it before but couldn't get enough other peaple to make a tug-o-war team for it. We mentioned that we would have liked to have done it and our team manager rounded up some volunteers from the other spectators to make a team. One young lady had just graduated high school. The teams have to include at least two females and most teams went with four big guys, but out volunteer team was 3 and 3. We took third place out of six teams!! Some of the rounds were over in under 10 seconds, most in under 20 seconds. Our last round to determine third or fourth went the full time limit and we only won because we had pushed them a little. I'm not sure what the time limit was but it felt like an eternity. Oh, and none of the four volunteers had ever paddled a tug-o-war before.
Very tired now and I've no idea how to log food for a day of occasional grazing in the team tent.5 -
5 daily miles avg this week. Sundays usually is my easy slow 5k or 30 min workout. When I looked at my mileage last night I saw if I did 5.2 miles today I’d get 35 total. Hey it’ll pay for a drink with dinner tonight. 🍻s to all.3
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Loading luggage.
I helped as land crew for a two-day paddle trip where we carry gear for people and a caterer feeds them. It's an educational trip of sorts, and a bit of a fundraiser for the organization that runs it, but they really don't make much money. It's an expensive venture.
I was in charge of the U-haul. I handled every persons bags four times - loading at put-in, unloading at camp, loading the second day, and unloading at the end. I also loaded/unloaded dishes, flatware, wine glasses, coffee glasses, tables, and linens, but I had help with most of that. I helped set up the camp, break down the camp, and tomorrow return all the rented dishes and such, and then I can rest.
My feet were filthy. I wonder how much weight I picked up and put down for the 110 people that put stuff on the U-haul.3 -
Thanks… I do not use a pod. I just take what I’m getting out of the Apple Ultra guesstimate. The most important thing I take from it is distance and time. I know stride, power and many other stats could be fudgy data. I’ve been in enough races that the watch is spot on for distance and time. Only an ever so slight difference in what the race tracking bib and watch #s. I do occasionally look at spm # and a fast time usually does correlate with a higher spm. And yeah wattage does also go up. Overall the watch does a decent job so for me it provides good enough tracking. If I were a full on pro yeah I’d look into something with better accuracy and likely supplement tracking with a pod.
I did occasionally carry my phone in my vest so I could run a metronome app. The “tick..tock” beat played at 180 bpm and I matched my cadence to it. Over time, this promoted more speed for the same perceived effort on longer runs. I’m far from that run fitness at the moment, but it was a fun addition to training in the past.
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Extended family beach vacation this week on Long Beach Island in New Jersey. Started with a bike ride yesterday, will do another today as well as a bay swim or a run.
My wife will join me on her e-bike for a few rides. There is minimal traffic on the side roads and a nice coffee shop at the harbor which is fun for a mid ride stop.5 -
Upper body power day in the weight room, featuring 5x5 bench press and cable row. Total beast mode!4
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Kicked off the week with a 5 mile run. Left when it was 84 and got back home at 92 🥵. Humidity was 70%. Didn’t feel to insane since I got 15+ mph winds on about 30% of the run. I actually enjoyed running into the wind more that when running with dead wind. Sun was a beat down during the last 1.5 miles. I improved on every single mile so happy with the run overall. Missed a 10:15 avg by 15 secs. Will hopefully do better on the next run. I intended to leave by 8. Didn’t leave until about 10:30.
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Normal row, 2 seat of the quad. Gloomy and humid, but serious rain held off until shortly before we pulled into the dock, and carried up the boats. Slippery underfoot on the dock, got pretty soaked, but only briefly, and at least we got a row in.
Learn to row class again tonight. I spent most of the class flat on my stomach on the dock, holding the stern of a single steady, and coaching several of the class members primarily about bladework and how relaxed hands are a key part of it.3 -
Sunday was sadly a write off as I had far too much to drink on Saturday made me remember why I don't really drink!
Got back in the gym yesterday, mainly upper body push/pull but also got some core work done too. Today is a scheduled rest day because of work schedule but will get a walk in at some point.5 -
Ran yesterday using my typical 4:1 approach. Run blocks at 10:15-10:30 pace, with i minute walking recovery. Heart rate stayed in Zone 2 the entire time. This will be my strategy for the run split in the upcoming race in July.
Will put in 90 minutes on the bike today. I may also swim if the bay isn't too rough.5 -
Power leg day in the weight room, but had an early meeting at the office which meant I only had time for half my normal workout. In this case that meant one-leg presses to warmup, knock out the 5x5 deadlifts, and hit the showers.3
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5 mile run 10:15 avg. 75% humidity. Some windy spots which helped with cooling off during the run.4
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Windy conditions yesterday, so I had a chance to push watts against a headwind during the "out" portion of my ride. I held a 190w output at a 15.5-16mph speed for roughly thirty minutes into the wind. It felt like a hill climb. On the return, I really enjoyed the tailwind. My 165w output drove a 21.5-23mph speed as I cruised back home. After the workout, I did a bit more easy mileage on the hybrid while my wife rode her eBike. A coffee stop and some sight-seeing were part of ride #2.
Today, I'll swim in the bay while my wife rides her paddleboard as support.5 -
Today I did spinning first thing, lots of heavy climbs, am already feeling my legs! Won't be able to make this particular spin class for a month due to work commitments so will have to find another suitable one.
I've also done 30 minutes core pilates this evening and have walked for about 45 minutes at lunchtime.3 -
Felt like I should take it easy so decided no outside activities. UV level was in the red before 11 so I think I choose correct to stay in doors. Prepped lunch for the family then knocked out a slow and steady hump day 10k.3
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Terrible air quality here, too (red/"unhealthy"/"everyone may begin to experience health effects"). Perhaps foolishly, we rowed as usual this morning (in a quad), but kept it easy pace. I skipped the Fitlot circuit outdoor class, and our learn-to-row class was cancelled tonight (a decision I was in on).4
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Just a bunch of different leg exercises and the treadmill5
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Hello, I am new to this online community - and glad to be here.
Mutual accountability is good!
Today I did both some cardio and weight training.
For cardio: I did Day 2 of ‘Walking for Weight Loss’ of the ‘WalkFit’ Programme (‘Brisk Walk’ - about 23 minutes, 2.2Km);
For weight training: I did about 40 mins (including breaks) of exercises for chest, back, legs, triceps and calves (Just one type of exercise for each muscle type)
It is a holiday for me, so that is why I managed to do both types of exercises the same day.
For me the challenge is keeping consistency and discipline- so I do not mind starting relatively light-to-moderate exercises; once I build a firm routine, I can step it up in terms of duration.
Tomorrow I will do some shoulders, biceps, abs, forearms and middle-back - will post it once I am done.
Thanks for reading!5 -
After receiving some much needed advice and encouragement from a close friend I finally mastered the elliptical. Today was mainly cardio with a bit of chest.5
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Yesterday was an hour on the elliptical, hills. Despite hitting the gym AFTER work due to needing to report early, I must've hit my second wind early, as I banged out nearly 6 miles during that hour.5
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Weekly hike up the peak to watch the wildflower progression. It's neat to see some species now blooming higher up and being bloomed-out lower down as well as new species starting to bloom. There's some phlox in a rocky area up top. It was flowering for two weeks, and now it's totally disappeared.
Look who came to say hi up in the meadow:
The native iris is slowly creeping up from 2000 feet to 4100 feet; it's probably half way by now. Beargrass is just starting to do its thing. Tiger lilies are finally starting up top, and next week will be exploding everywhere. Fawn lilies and glacier lilies are gone. Various species of lupines are blooming. Sheep sorrel is blooming. It's fantastic up there. Three of the last four weeks I could see the beach out on the ocean and the Cascade volcanoes from the top. Very nice. Kind of hazy yesterday, but I could still see them both. It's about 7.5 miles taking one trail about 2.6 miles up to the upper parking lot, a 1.5 mile or so loop up to the summit and back, then a mile or so down another trail that has a connector "tie" trail that goes back to the initial trail. Only the first and last 1.5 miles are on the same trail. There's ways to add other trail segments to get pretty much anywhere from a one mile to a 18 mile hike.
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Short bay swim yesterday. Water was warm, so no wetsuit needed. Only went about 1/2mile.
Did a bike/run brick today. Rode 18 miles in just under an hour, then a quick change into run gear and back out the door for a slow 25 minute transition run.5
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