What Was Your Work Out Today?
Replies
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Walking dumbbells and Pilates2
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Machine rowed Saturday but didn't report it here.
Repeat today, and also a repeat of Garmin ineptitude from a few days back (this time I forgot to hit start after setting up the workout
). But at least I got it in before this afternoon's osteopathic manipulation appointment.
Both times, my usual 3x2k with 2' row out/in between, 3' CD at end. 2:31.9 pace/19spm on Saturday (mostly Z3, no Z4), 2:29.5/20spm today (a little Z4, even though I don't have full stats; still would've been mostly Z3, I think).
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Climbing, 2.75 hours. Fun session; I was in good form. I went through a recent phase of not really getting any v4s at this gym; I now get a few and most of the v3s. That said, there is a V2 which requires either being tall or being flexible which I didn't get. (You need to plop your right foot somewhere near your head, which was beyond me.)2
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It was ridiculously hot here, new record high, over 70F (21C). (Previous record: 64F - 18C - in 1867.) Tomorrow's forecast, high 43F (6C), low 20F (-7C), snow showers possible: That's Michigan in the shoulder seasons.
So today I did my first outdoor bike ride of the season. It started as transportation to the vote-o-rama, but I decided to explore the trail extension to the Southeast-ish, recently added. I was surprised: Since my last ride there, it's been extended by about 2 miles, a nice wide, smooth asphalt-paved trail. (It's a big chunk of the planned link to the county seat, a really nice little town.) Then I turned around, mostly retraced the same route home, total just under 16 miles; nice easy pace, just over 10mph moving average on the hybrid bike, about half Z2, most of the rest split between Z1/Z3.
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Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Expected to struggle, between lack of sleep last night plus hitting the gym AFTER work instead of before, but actually was able to INCREASE the weight used on 3 of my 4 lifts.3 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20
Expected to struggle, between lack of sleep last night plus hitting the gym AFTER work instead of before, but actually was able to INCREASE the weight used on 3 of my 4 lifts.
In general, I don't like surprises. Sometimes though, like this, they are welcome and... surprising.0 -
Swimming, 1.6 km. (I have been going before work, this time I went after which gave me longer to get more distance in.)2
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Tuesday
Workout: 8 mile crosstrainer, 1 mile run
Weigh In: 107.7 lbs
Nutrition: seven fishoil.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 9 intro)2 -
Bypassed the weekly hump day 10k. I could likely have knocked it out, but goal for this week was 45 min 🏃🏾s. Every day I’ve added .5 mph increase from M-W. Tomorrow I take it down by .5 for the remainder of the week sticking to the 45 minute 🏃🏾s. I missed the 4th mile by a few seconds of having all 5 miles today under 9 minutes. Good enough… Happy hump day to all.2 -
Wednesday
Workout: 7 mile run
Weigh In: 107.8 lbs
Nutrition: seven fishoil. Reduced junk carbs by 34% from what I've been inhaling lately! Not perfect, but an improvement.
Goals:
1. Reach 104.0 lbs by 3/1/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 9 complete)2 -
Hello all,
It has been quite an active week so far.
Mon: Full body weightlifting; Squat, deadlift, dips, pull-ups, push-ups, face-pulls, hanging leg raises, ab-wheel
Tue: Interval running training
Wed: Full body weightlifting: Overhead Press, Bench Press, Tricep extensions, Barbell curls, Back Extensions, Leg raises
Thu: 2x 11km bicycle ride (commute), 3km recovery run
The week isn't finished yet. Got two more weightlifting sessions planned and 1 more running session. I will be looking to change the weightlifting to three days per week to make it more sustainable in the long run.2 -
Thursday
Weights: Upper Hypertrophy
Incline Bench Press 3x10
DB Bench Press 3x10
BB Row 4x10 (2 sets pronated, 2 sets supinated)
Pulldown 3x10 (1 set each hands over, under, neutral-grip)
Face Pull 3x10
Cable Lateral Raise 3x10
Preacher Curl 3x10 (3-second negatives)
Cable Pushdown 3x10 (5-second negatives)
Perloff Press 3x15sec
Friday
Weights: Lower Hypertrophy
Squats 4x15
BB Step-Ups 3x12
Leg Extension 3x12
Lying Leg Curl 3x12
Calves Extend 4x15 <superset> Cable Crunch 4x100 -
Still dragging, not working out every day (argh!), but decided to do a longer but very mild stationary bike ride today. I set up for an hour, plus 3' cool down. I tried to stay under 140bpm HR (about 78% HRmax) . . . and almost succeeded (hit the 140 a few times, but not over) 101W average for the hour.1
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I work out at orangetheory2
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Repeat, sort of. Another 1 hour stationary bike plus 3 minute cool-down, but I was really dragging so decided to shoot for a Z2 workout. Succeeded, but even so the last 10 minutes of the hour seemed to take as long as the first 30 (ugh). (85W average, 96% Z2.)1
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Thursday
Workout: 6 mile crosstrainer
Weigh In: 107.8 lbs
Nutrition: seven fishoil. Acceptable (good, acceptable, unacceptable, or terrible)
Friday
Workout: 5 mile walk
Weigh In: no weigh in
Nutrition: seven fishoil. Acceptable
Saturday
Workout: 10 mile run
Weigh In: 105.7 lbs
Nutrition: seven fishoil. Unacceptable
Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 10)1 -
Sunday
Workout: 10 mile run
Weigh In: 107.4 lbs
Nutrition: seven fishoil. Unacceptable (good, acceptable, unacceptable, or terrible)
Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 11)1 -
Wednesday
Climbing.
Good fun, I was in decent form. It turns out that I can't do upside down crack; I may go back for more pain and misery. 3 hours.
Thursday
Swimming, 1km
Saturday
Caving. We did Swildon's Hole. We aimed to get to the first symp. But it was very, very damp. Bits of the cave which ared normally dry had medium sized waterfalls. The 8 foot climb down a waterfall wouldn't have been safe, so we bimbled around the top instead.
Sunday
Caving.
We did Eastwater. Much of this cave is a bedding plane, where you are sandwiched between two bits of rock. You need to wedge yourself in to avoid falling to the bottom. It had virtually no standing passage in the bits we did; not being able to move my head due to the narrowness was common.
Good fun; I will go again.2 -
Thinking about putting the longer Z2 stationary bike workout on repeat for a while, see if that has any effect on my recent struggle with health-related fatigue, and maybe learn a little about cardiac drift and cardiovascular response variations.
Today's ride was 60+3' at 91W average, 119bpm average HR (66% max) and 124bpm peak, so 97% Z2, remainder was the initial climb to Z2. HR very steady around the average once it reached that level, pace and cadence very steady, too.2 -
Monday
Workout: 8 mile crosstrainer
Weigh In: 108.7 lbs
Nutrition: seven fishoil. GABA. Unacceptable (good, acceptable, unacceptable, or terrible)
Goals:
1. Reach 104.0 lbs by 3/8/24
2. Punch in 30 minutes early every day (be an Outstanding employee).
3. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 12)
4. Prioritize relationships above all else (relationship with God and relationship with others)1 -
Busy day, mostly social, got home late and tired, poorly fueled (plenty calories, but lots of fried stuff and some beer).
10k stationary bike + 3', aiming for Z2 throughout so trying to stay around 120bpm (67% HRmax) +/-3bpm after reaching there. Took almost exactly 30' total. Not much, but it'll have to do.2 -
Whatever my focus for the day is I always keep it simple, get the minimum affective dose, and focus on my post workout nutrition and recovery so that I can do it again the next day/coming days.1
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Tuesday
Workout: 10 mile run
Weigh In: 108.3 lbs
Nutrition: six fishoil. Unacceptable (G/A/U/T)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 13)
2. Reach 104.0 lbs by 3/8/24
3. Punch in 30 minutes early every day (be an Outstanding employee).1 -
Stacking up mistakes: Managed my schedule so I only had time for 10k+3' stationary bike, then forgot to start Garmin. Another easy Z2 workout, about 29 minutes sticking with 120bpm +/-3 approximately once I got there, 93W average.2
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Wednesday
Workout: 7 miles crosstrainer
Weigh In: 108.3 lbs
Nutrition: six fishoil. Acceptable
(G/A/U/T)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 14)
2. Reach 104.0 lbs by 3/8/24
3. Punch in 30 minutes early every day (be an Outstanding employee).
Today's Bible reading was a long chapter with a lot of content. I plan to reread it tomorrow to dig deeper; I had some questions I want to address.2 -
Better day, had time for 60'+3' stationary bike, and remembered to start the Garmin.
Still sticking with Z2, get to 120bpm reasonably quickly, try to stay very close to that throughout. (Average HR 120, peak 125, 99% of the duration was Z2 so this was pretty effective. This will obviously be lower average power to stay around 120bpm for an hour vs. half an hour without conditioning improvement, so this time 85W.)
Yes, at this pace I don't need the 3' as CD, I just keep going at 120bpm, but I'm just hitting "reride" on the bike rather than setting up a new workout for minor variations.
I'm not rowing for a while because I have trouble staying Z2 on the rowing machine through some combination of technical issues and ego. (Technical: I don't like to reduce meters per stroke - i.e., immediate power - by much because it's a bad habit, and there's only so far I'm capable of reducing spm without losing smoothness/continuousness.)1 -
Thursday
Workout: 7 miles crosstrainer
Weigh In: 107.5 lbs
Nutrition: six fishoil. Acceptable (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Today Mark 14 again)
2. Reach 104.0 lbs by 3/8/24
3. Punch in 30 minutes early every day (be an Loving teammate).1 -
Wednesday: Five K run on muddy trails through the nearby park. I was surprised how much my pace picked up after a rest and from being well-fueled.
Thursday: Hiking with a friend. We did most of the same loop we did a couple weeks ago. For some reason, even though he could see snow from his house, he thought the road might be melted off. Well... Nope. By the time we got to the highest part of the hike, we were hiking in eight to ten inches of snow. I wished I had gaiters, but my boots kept most of it out... until it got really deep. Slow going too. So he decided to shorten up the loop a bit from 8.3 miles to 7.6 miles. That also meant the last parts of the hike were in the glorious sun instead of under the canopy in the cool shade. I brought home some duck eggs.
Today: I wanted to do a trail run with some hills, so I went to an area nearby that I hike from time to time. My plan was 5K. Well, as soon as I got started I remembered that this route is actually 10K. I wanted to take in the view from the top, so I just went for it. I did walk up some of the hills. I still made pretty good time, and I stayed mostly in Zone 2 and 3 which also surprised me. I was only a few miles from my gym, so I drove around to have a couple sessions in the sauna and get a shower & shave. Great way to spend Friday afternoon - out in the forest in the sun, just a little snow, then a quick visit to a very hot room.
I am missing my time doing strength training, but when we have weather like this, I have a hard time going inside the gym for that long. Don't worry - our normal rain is on the way back. I do plan to go back out to Silver Falls some weekday in the rain to have the place more to myself and enjoy all those falls again. I also miss swimming. I will get back to that as well when the rain comes. I still find it a little hard to believe I am enjoying running just for running's sake.2 -
I had to do a plain, uncomplicated exactly 10k stationary bike or exactly 5k row for the Concept 2 International Women's Day Challenge (they give $5 per participant to women's sport charities, up to $15k total), so I biked again.
Still going with Z2, turned out that 26' of 90% Z2 today was 93W average. I thought about maybe doing more meters/time later, but not sure that's going to happen. Maybe go to bed early instead, still fighting fatigue. (Got up early trying to get college hockey playoff tickets for a friend and me, failed, but we got some later as a gift: Lucky!)1 -
Since tomorrow is a planned rest day, I decided to machine row, doing so at a somewhat higher intensity than the recent Z2 stationary bike workouts.
It was 3 x 2k, with 2' interval between (row out 5 strokes, drink and wipe sweat, row easy for usually a little over 1' until next 2k piece starts), finish up with 3' CD. Ended up with 7059m total, 2:28.7 at 18spm average for the timed pieces.
About 37' from first stroke to last, 41% Z4, 45% Z3, remainder below. Average heart rate 141bpm (about 78% HRmax), peak 159bpm (88%); most of the final 2k was above 220 minus age.1
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