What Was Your Work Out Today?
Replies
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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 -
Friday
Workout: 5 miles easy hike
Weigh In: no weigh in
Nutrition: six fishoil. Acceptable (Good/Acceptable/Unacceptable/Terrible)
Saturday
Workout: 10 miles run
Weigh In: 104.9 lbs
Nutrition: six fishoil. Acceptable (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (Fri/Sat Mark 15)
2. Reach 104.0 lbs by 3/20/24
3. Punch in 30 minutes early every day (be an Loving teammate).2 -
I have missed a bunch of logging.
Tuesday
Climbing. I was terrible. 3.5 hours.
Wednesday
Climbing. I was decent. 2 hours.
Thursday
Swimming, 750m.
Friday
Climbing, 2 hours. My best session in ages
Saturday
Climbing, 3.5 hours.
Odd session; I was terrible for the first two hours. I then sent a project and went on a sending spree.
Sunday
Walk, 24 miles-ish with many hills. It rained all day; I didn't see any blue sky all day. It was very muddy. I did the Three Peaks of Surrey (Box Hill, Holmbury Hill and Leith Hill).
Here is the tower on top of Leith Hill:
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Sunday
Workout: 8 miles run
Weigh In: 107.4 lbs
Nutrition: six fishoil. Terrible (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (started Mark 16)
2. Reach 104.0 lbs by 3/20/24
3. Punch in 30 minutes early every day (be an Loving teammate).2 -
It had been a few weeks since I'd been to the gym. The weather was just too nice. So I went. I had a reasonably good session and made improvements on some movements, but there were also a couple I had to dial back just a bit.
While doing squats, I could see more musculature in my legs. That was fun.
What I've noticed recently and that doesn't make sense (and that might be coincidence) is that the day after a strength workout, the scale is down. That is counter to what I assume is normal as strength training works by causing damage and inflammation that should temporarily increase scale weight. I stay plenty hydrated. I'm eating right around calorie goal.
The only thing I can figure is that time in the sauna helps my body eliminate excess salt and thus water. In this week's case, my weight had been drifting up a bit. Garmin tells me I'm only expending an average of 2.7 calories per minute over about 80 minutes. Only a third of that was actually lifting; the remainder was resting between sets. I expect I burn as much or more during my warm-up and cool-down.
Does anyone else notice scale weight DROP after a strength training session? More important perhaps, if so, why do you reckon that's happening?1 -
Upper Power
Bench Press 5x5
Cable Row 5x5
Machine Decline Press 5x5
Machine High Row 5x5
Standing Smith OHP 5x5
Cable Woodchoppers 3x10 (High, Cross, Low)
I don't check my weight before/after a lifting session, so don't have any basis of comparison for you, sorry.2 -
An actual real bike ride out in the actual real outdoors.
It was probably around 15-16 miles, but I don't have an exact number because my Garmin didn't pick up the GPS satellite for the first few miles. Average moving speed for the recorded part was 10.7mph, pretty casual (though the li'l ol' lady rarely averages higher on the heavy hybrid bike . . . ). I can't really control heart rate on real-bike rides (hills!) but it ended up with about 16' of Z3 in the recorded part, remainder below.
We've been whip-lashing from Winter to Summer and everything between here: Snow on the ground yesterday and temps in the 30s F (just above freezing), a sunny but windy day today with temps in the 50s F (around 13 C).
So, bike riding weather today, though the wind made the ride easier in one direction than the other. It felt good.3 -
Monday
Workout: 8 miles crosstrainer
Weigh In: 106.1 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible in order (Old and New Testaments). min 1 chapter/day. (today Mark 16)
2. Reach 104.0 lbs by 3/20/24
3. Punch in 30 minutes early every day (be an Loving teammate).1 -
Lower Power
Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x202 -
I went climbing on Monday. My heart wasn't really in it; I think I pulled a muscle in my right leg on the 25 mile hike on Sunday. It meant i didn't really commit to any of the jumping moves .
I went swimming today; 1 km. It was nice; I think my leg injury has recovered.
I do weigh myself daily; I've never noticed any particular correlation with anything other than high salt can increase water weight.)
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Ten mile hike with about 2150 feet of ascent.
I saw almost nobody. There was heavy rain on the drive to the trailhead - a city park on the other side of town. I hoped to get my hike in between squalls. There was only one vehicle in the parking area. I only saw a couple other folks. One was near the top on a gravel bike going on one of the forest roads as the trail crossed it. Later I saw two women hiking up from near the end of my hike. I added on a little extra hike to get a view, and I saw two people walking up that side of the hill.
Nice day. It did rain a little bit, but I never had to put on my rain pants.
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After yesterday's bike ride, late, I remembered that I was loosely committed inside my own head to another C2 challenge, to (minimum) machine row 5K or stationary bike 10K for 25 days in March. I'd already missed a day other than my normal weekly rest day. Now I can only miss my regular rest days for the rest of the month. Oopsie. I won't die of shame if I don't do it, but I'd prefer to accomplish it.
It was Spring again today (68 F, 20 C), but after tomorrow the rest of the week looks more Winter-like again (close to freezing overnight, rain during the day). Tomorrow I won't have time to ride outdoors even though it'll be decent weather
So today was weird.
I took a short bike ride, just a bit over 10 miles, taking it easy on the hills (only 5' Z3). Then I came home, ate a sandwich, and stationary biked 10k (90 W average, 97% Z2 and nothing above.)
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Tuesday
Workout: 10 miles run
Weigh In: 107.9 lbs
Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)
Goals:
1. Read entire Bible starting New Testament. min 1 chapter/day. (Luke 1)
2. Reach 104.0 lbs by 3/20/24
3. Punch in 30 minutes early every day (be an Loving teammate).
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Does anyone else notice scale weight DROP after a strength training session? More important perhaps, if so, why do you reckon that's happening?
I saw this post last night and figured since I had planned a strength session this morning and I usually do morning stuff fasted it'd be a good test. I'm assuming any change on the scale is sweat/exhaled but since I wasn't planning on too much cardio it'd be interesting either way.
This morning was:
9 minute warm up jog
3 sets cable lateral raises
2 sets cable crossover flies (didn't like the setup so did machine flies later)
5 sets bench press
4 sets of dips
4 sets of machine flies
4 sets cable rope tricep extensions
I drank 1/2 a bottle of water and this took about an hour. Weighed myself before and after and was down 0.7 lbs.
If I remember I'll try it again when I do some real cardio, I imagine I'll sweat more but also drink more water so it won't really make a difference.
EDIT: just realized you meant the day after. Well let's see tomorrow!2 -
I'm just about to head to the gym for leg day!
Today's plan is
Leg Press
Leg extension
Leg Curl
Squats using smith machine
RDLs using smith machine
Then finishing with adductor/abductor4 -
As predicted, I didn't have time to fit in an outdoor activity in daylight today, and I was tired by the time I got home, so I did just the 10k+3' stationary bike thing so I could get in the minimum challenge meters.
Stuck with the recent Z2 theme, so 29' and change that was 88% Z2 and nothing above. Given how tired I was, I thought it might be a slog, but I held the target heart rate (close to 120 bpm which is about 67% HRmax) and averaged 93W. Bodies are weird. (I think I'll go to bed early, though. )
Weather was gorgeous, not as windy and 68 F (20 C), sunny. I got to enjoy a little of it while running errands, and did sit for a bit with a latte at a outdoor table (in short sleeves!) - not your typical Michigan mid-March activity. I don't pay much attention to steps, but Garmin says I got more than twice the step goal it gave me today . . . most of it indoors, unfortunately.2 -
An update on the little strength training experiment above: down a half pound over pre workout weight from yesterday. Ultimately meaningless in the grand scheme of things with weight fluctuating due to all kinds of things but there we are!
Today’s exercise will be either a run on the treadmill or time on the stair stepper at the gym. Cardio day either way.2 -
Today is supposed to be my second upper-body day of the week, but we're hunkered down to wait out the blizzard...six inches so far, another foot expected today. If there's a break in the snowfall, maybe I'll get a "workout" of shoveling the drive.1
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