What Was Your Work Out Today?
Replies
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Rowing machine, usual recent format, 8,353 total pseudo-meters across the pieces, row in/out, and cool down. 78% Z3, 5 whole seconds Z4, remainder below. Pieces averaged 2:33.5 split, 19spm, pretty moderate as usual.3
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Friday
Workout: 5 miles walk
Weigh In: none
Saturday
Workout: 10 mile run
Weigh In: 107.8lbs
Looking forward to hot yoga tomorrow.4 -
Back to stationary bike, the usual 15k + 3' CD, moderate: 116W average, 84% Z3 (literally one second Z4
) and the remainder lower.
Fun lunch with about 10 of my rowing club friends today, but entirely eating/drinking/socializing with no exercise, since it's past normal on-water rowing season now weather-wise.
Rest day planned tomorrow.2 -
Have done very little all week tbh apart from a little yoga and resistance band training. Horse riding today but he was very spooky (out of character to say the least) so we only managed 2.7k. Did nothing the past few days other than a few short walks.
I have a new fitness/workout app I want to try but holding off paying for it until I get my mojo back.2 -
Logging is hrad.
I've been active, swimming most days when I've not climbed.
Saturday was fun. A bunch of us met up to climb early. I was in the best form for a while, getting 3 v4s. One was a fingertip away from a flash. (I redid the move with a pop to get it second time.)
Today was a very hilly, very muddy 13 mile walk. I mis-timed it a bit, and finished after dark. I stopped to take a photo at the top of the last hill, as the view over Dorking at night was nice. I was suddenly surrounded by cows who snuck up on me. I am scared of cows; they are far more dangerous than sharks (probably).3 -
Logging is hrad.
I've been active, swimming most days when I've not climbed.
Saturday was fun. A bunch of us met up to climb early. I was in the best form for a while, getting 3 v4s. One was a fingertip away from a flash. (I redid the move with a pop to get it second time.)
Today was a very hilly, very muddy 13 mile walk. I mis-timed it a bit, and finished after dark. I stopped to take a photo at the top of the last hill, as the view over Dorking at night was nice. I was suddenly surrounded by cows who snuck up on me. I am scared of cows; they are far more dangerous than sharks (probably).
You're probably right. They say cows kill more people than sharks.
I’m surprised cows kill any sharks at all.
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Sunday
Workout: 10 mile run
Weigh In: 108.4lbs
I overslept and didn't make it to yoga. Will try for next Saturday or Sunday.3 -
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Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Seated Smith OHP 3x5
Those online calculators which predict your expected 1RM based on reps at a lower weight are liars. Per last week's workout, I should be easily clearing 295 bench, but on my last set today I barely managed one rep at 275. Even taking into account it was the last working set of a heavy day, I don't see me increasing by 20+ pounds simply by doing it a tad earlier.1 -
@drmwc sounds like you are local to me, I am just outside Reigate *waves*
Today I walked just over 5k first thing and then went to the gym this afternoon for an hour or so. Mainly focusing on core and arms.2 -
@laurachambers86 nice, I'm in Epsom so we are pretty close.
I went climbing today. We practiced dynamic movement (running and jumping to launch ourselves at holds.) It was really good fun; I was actually moving pretty well. I have no idea what grade I got, as we made up our own moves. If we nailed it, we then aimed at holds further away to ensure we fell off.3 -
After spending a few hours cleaning the house, I went out to the gym.
This actually was the first time I have done strength training since before my Grand Canyon trip in April. I usually don't go to the gym in the summer. I had started to get back and did some swimming, then I got sick again. I took it a bit easy dialing back all the weight I had been moving last time I was there. I was able to do three sets of most of my exercises with the weight I had; for a few, I couldn't get in my 15 reps. Oh well. Slow and steady! The sauna was a nice way to finish. I might go swim tomorrow.3 -
Rowing machine, 8,396 pseudo-meters, usual recent format, 77% Z3 and remainder below as per plan, 2:33.2 average pace at 19 spm average on the 2k/1k pieces. . . but there was quite a bit of 15-16 spm in the later bit as HR ranged upward, even 13 spm for a short time. Bonus: I'm getting smoother power application at lower spm with this practice.
Mostly, I worked on right stroke sequence (separating legs-body-arms on the drive then prepping position correctly in the other direction the opposite way). Basics!
I watched a Dark Horse Rowing video today about how he teaches an absolute beginner . . . pretty much 30-some minutes on the details of that basic stroke sequence in elaborate detail. I was curious about how different his approach was from what I tell new rowers. (Answer: not very different at all). It was also a good prep for working on basic sequence today myself.2 -
Monday
Workout: 8 mile run
Weigh In: 107.8lbs4 -
2500 yard swim.
Fifty laps (100 lengths) in a 25-yard pool.
Was supposed to be recovery from yesterday's weights, and it felt good. I usually swim with "zoomers" fins. I took them off for the last ten laps. Sometimes if I leave them on too long they wear out the top of my feet until I get used to them. I didn't want to risk it. Boy howdy it sure does seem like I'm swimming SO MUCH slower without fins. The data show a slow-down, but not all that much. Average pace was about 2 minutes 20 seconds per 100 yards the first 80 lengths and 2 minutes 40 seconds the last 20.4 -
Bike night, the usual 15k + 3' CD for a total of 16,163 meters without moving an inch across my living room. 111W average across the whole thing, HR well behaved (81% Z3, remainder below).3
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Tuesday
Workout: 6 mile crosstrainer, 1 mile walk
Weigh In: 109.0 lbs
I'm disgusted with my weight. 5lbs above my norm. That's 5lbs steady increase in 2 years.2 -
@drmwc my horse is in Epsom so I know it well! Spend most Sundays on the Downs, lovely area.
Yesterday I did a home workout with dumbbells and resistance bands, followed by about 20 minutes of yoga. This morning I had a very early start for work so just managed 20 minutes of yoga. Spent majority of the day in my car so made sure I had a nice walk after work.3 -
Wednesday is another machine row day this week, the usual format, total of 8,321m including the row in/outs and cool down, sticking with moderate 2:32.1 pace and 17 spm average on the pieces. HR stayed do nicely, peaking just below the top of Z3. HR running low today for the pace, only 62% Z3. It's interesting how HR response varies from one day to the next, even at similar workload.
I'm 2.3 days ahead of where I need to be to hit the C2 Holiday Challenge goal, 10,632m yet to go by Christmas Eve.2 -
Upper Hypertrophy
Incline Bench Press 3x10
Machine Fly 3x10
BB Row 3x10
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
DB Front Raise <superset> DB Lateral Raise 3x10
DB Twist Curl, Hammer Curl, Concentration Curl <superset> DB Triceps Skull-Crusher 3x101 -
Wednesday
Workout: 8 mile crosstrainer, 2 mile walk
Weigh In: 109.2 lbs3 -
Stationary bike, 15k + 3' CD for a total of 16,255 pseudo-meters, moderate intensity as usual (nothing above upper Z3).2
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Thursday
Workout: 6 mile crosstrainer, 1 mile walk
Weigh In: 108.7 lbs
Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.3 -
Friday, rowing machine, same format, 8,339m all in one spot including the row in/out and CD; at average pace of 2:32.6 and 17 spm on the pieces. Moderate as usual, 75% Z3 and remainder below. Mostly working on shoulders extended but down/connected, getting the position right out of the finish and holding it until knees are almost flat during the drive.
I hit my 200k goal for the Concept 2 Holiday Challenge during tonight's workout, with two days to spare. As of tonight, total is at 205,835m since November 23 (US Thanksgiving). Bike meters count half.2 -
Friday
Workout: 6 mile crosstrainer
Weigh In: 107.7 lbs (progress)
Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.
3 -
45 minute home workout. Barbell squats, dumbbell press, dumbbell curls, bridge with band, weighted dead bugs, single arm rows, lots of others I can't remember! All in sets of 3x12.
3km walk this afternoon and need to do some yoga later.2 -
Stationary bike again, stayed with the same 15k + 3' CD format for a total of 16,260m, a moderate 114W, 72% Z3 and remainder below.
Tomorrow is a rest day, don't know if I'll get a workout in Monday (Christmas), and it's possible I'll take a few days off as sometimes happens over the holidays.
Sooner or later, I'll be back with a slightly different activity mix. I feel yucky if I sit around for too long, not active.3 -
Horse riding today. Have noticed I've lost my confidence, seems to happen at this time of year but I don't know why... so I took a route I know well with few surprises (apart from high winds!) And just enjoyed myself with no pressure.2
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Saturday
Workout: 5 mile walk
Weigh In: no weigh in
Sunday
Workout: 10 mile run
Weigh In: 108.6 lbs
Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day.
3 -
Monday
Workout: 10 mile crosstrainer
Weigh In: 107.2 lbs
Goals:
1. Reach 104.0lbs by 1/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read 1 chapter Bible every day2
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