What Was Your Work Out Today?

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  • justgirl81
    justgirl81 Posts: 459 Member
    Wednesday
    Workout: 10 miles run
    Weigh In: 107.7 lbs
    Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)

    Goals:
    1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 2)
    2. Reach 104.0 lbs by 3/20/24
    3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Rainy and cold, not a great day for biking on the trails . . . plus there's that challenge thing I'm still hoping to complete this month. So more stationary bike, 23,969m pseudo-meters according to the bike.

    I went back to 60'+3', shooting for Z2 (there 98% of the time; the rest below), using the usual "stay close to 120bpm" strategy. If I start seeing 122/123, I back off the intensity until I drop back below 120 again. Consequence is slightly higher power early to get to target heart rate quickly, then dropping power back more often near the end to counter cardiac drift.

    This isn't as attention-hogging as it might sound: I was watching art journaling video lessons again throughout the ride. :D
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    Great hike with a different friend than usual. My normal Thursday buddy had a vet appointment. Another old friend contacted me to see if I'd gone out yet. Nope. Working on job application. They drove an hour to my place, and we went to a private property that's a land trust with amazingly maintained trails.... I didn't have a single spot of mud on my pants. About seven miles and change with some hills about 1500 feet of gains overall. Nice views. My friend didn't think they had it in them, but we just kept going up to get the best view. Same place I've been visiting from a different side. This walk/hike is more sunny and less under the canopy. It was so sunny and... warm enough I could have worn shorts. Oh well. Nice day for sure!
  • justgirl81
    justgirl81 Posts: 459 Member
    Thursday
    Workout: 6 miles crosstrainer
    Weigh In: no weigh in
    Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)

    Friday
    W/o: 5 mile walk
    Weight: 106.9 lbs
    Nutrition: Good

    Goals:
    1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 3)
    2. Reach 104.0 lbs by 3/20/24
    3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Another day of 60'+3' stationary bike, 99% Z2 and remainder below, averaging 87W and totaling 23,930 stationary pseudo-meters. I have 12 challenge days completed (minimum 10k bike or 5k row), need 13 more by 3/31, should just make it if I don't skip anything other than scheduled rest days. We'll see.
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    I just did a couple short walks. One of them was out on the coast. Gorgeous day. The other was close to home; I went out to meet friends for a pint. Basically a rest day.

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  • nossmf
    nossmf Posts: 12,057 Member
    Full-body

    Squats 4x15
    Incline Bench Press 4x8
    BB Row 4x10
    Seated BB OHP 3x10
    Cable Crunch 3x10
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    I am kind of surprised that I'm about to call this a "short" run, but that's how I'm thinking of it now. Crazy stuff.

    I ran 3.33 miles and set three new personal records - fastest 5K, 1 mile and 1K. It wasn't by much, but it was a bit faster than before. There should be an asterisk though. My old records were trail running, and today I was on pavement. Pavement is faster.

    Even more exciting, Garmin says today's run increased my VO2-Max to the "Excellent" category which puts me in the top 20% for men aged 50-59. Wow. They claim my "fitness age" is 27. Wow.

    I still have the rest of the day to enjoy the weather!
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    I shoehorned in a quick 10k+3' stationary bike (Z2 and below again) before rushing off to meet a friend for lunch and on to watch our team win round one of a college conference hockey playoff. (Yay!)

    I probably should've machine rowed today, and at higher intensity, but I wasn't feeling like that was going to fit well with the rest of the day. Oh, well.
  • justgirl81
    justgirl81 Posts: 459 Member
    Saturday
    Workout: 10 miles run
    Weigh In: 105.7
    Nutrition: Unacceptable (Good/Acceptable/Unacceptable/Terrible)


    Goals:
    1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 4)
    2. Reach 104.0 lbs by 3/20/24
    3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)
  • justgirl81
    justgirl81 Posts: 459 Member
    edited March 17
    mtaratoot wrote: »
    I am kind of surprised that I'm about to call this a "short" run, but that's how I'm thinking of it now. Crazy stuff.

    I ran 3.33 miles and set three new personal records - fastest 5K, 1 mile and 1K. It wasn't by much, but it was a bit faster than before. There should be an asterisk though. My old records were trail running, and today I was on pavement. Pavement is faster.

    Even more exciting, Garmin says today's run increased my VO2-Max to the "Excellent" category which puts me in the top 20% for men aged 50-59. Wow. They claim my "fitness age" is 27. Wow.

    I still have the rest of the day to enjoy the weather!

    Love it! :) Happy to hear about your accomplishments!
  • drmwc
    drmwc Posts: 1,051 Member
    I've been active; but haven't logged.

    I went caving on an 8 hour trip. Here is a picture of Sue descending a waterfall.

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  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    @drmwc, that's an amazing photo - really beautiful, in a variety of ways. For me, it's also pretty scary: Heights, slipperiness. I see the rope, see that she's safe. You do such interesting things! (Keep sharing photos. It's really cool!)
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    Paddled about 18+ miles with a friend. The river was moving pretty good, so it was less than 3.5 hours of paddling. We saw no fewer than three dozen Bald Eagles. Just. So. Many!

    We also saw cormorants, geese, osprey, hawks, turkey vultures, Stellar's Jays, mergansers, plovers, flickers, kestrals, wrens, and more. Nice day.

    I was a bit foolish in my choice of attire. I was fine. I figured I wouldn't swim. I didn't. If I had, it could have been bad. I had a change of warm clothes, but if I took TWO swims... I actually had considered wearing a drysuit, but decided not to. It was fine. There were some large whirlpools and boils. I headed directly for some because the current was really fast around them. One of the whirlpools sucked my 17.5 foot canoe down four to six inches. My friend hates swirly eddies, so she avoided that spot easily. She said it looked kind of exciting. I am glad I stayed dry. What a gorgeous day.

    My Thursday hiking buddy and I are going to play disc golf tomorrow. He doesn't play... yet. I'll loan him some discs that I won't mind if he loses. And maybe he'll have a great time. Then Tuesday either back up to see waterfalls or attempt to get up to a peak through the snow, maybe with snowshoes.

    Life is grand.
  • nicsflyingcircus
    nicsflyingcircus Posts: 2,899 Member
    I went to the gym. I did 4 upper body machines, 3 legs, 2 abs and the walked on the treadmill for 30 minutes.
  • justgirl81
    justgirl81 Posts: 459 Member
    Sunday
    Workout: 8 miles run
    Weigh In: 107.7
    Nutrition: Terrible (Good/Acceptable/Unacceptable/Terrible)


    Goals:
    1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 5)
    2. Reach 104.0 lbs by 3/20/24
    3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)
  • drmwc
    drmwc Posts: 1,051 Member
    AnnPT77 wrote: »
    @drmwc, that's an amazing photo - really beautiful, in a variety of ways. For me, it's also pretty scary: Heights, slipperiness. I see the rope, see that she's safe. You do such interesting things! (Keep sharing photos. It's really cool!)

    Sue is around 67 years old. Her husband gave her the belay for this. I free climbed it, which proved to be more sporting than normal. (The waterfall is normally a trickle, but was actually a torrent this time. That made my glasses steamed up, so I couldn't see the foot holds.)

    I caved yesterday. We did traversed over a stream I've not been to before. 4 hour trip.
  • nossmf
    nossmf Posts: 12,057 Member
    Upper Power

    Bench Press 5x3,3,2,2,13
    Cable Row 5x4
    Machine Decline Press 5x5,5,4,6,6
    Machine High Row 5x5
    Standing Smith OHP 5x5
    Cable Woodchoppers 3x10 (High, Cross, Low)
  • mtaratoot
    mtaratoot Posts: 14,372 Member

    Disc golf today.

    Fun course with some holes in the woods and some in the open.

    A friend joined me who has never played, and maybe we'll get out more often!

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  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited March 19
    AnnPT77 wrote: »
    Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).

    I'm still around on occasion! I hope you figure it out soon Ann. My wife has been tired a lot from allergies, which have been horrible this year here in AZ. Maybe it's that?? Hope they figure something out in April!

    I'm still working out Monday through Friday. I've switched doing active workouts on Sunday to yard work, which can take up to 3 hours here this time of year. You'd think gravel and turf isn't hard to maintain, but we have a ton of plants, several trees, and a large lot, so there are tons of weeds popping up this time of year.

    I'm back to rowing machine nearly daily (I know, I said I was moving away from it last time I logged). I did 175K meters last month and I'm no track to do more this month. Did my first 2K "test" yesterday and it wasn't pretty for me -- 8 minutes, 15 seconds. I'll turn 60 this year. I'd like to get that down to around below 8 again, eventually down to 7:40, respectable for my age group rankings.

    Weight is around 204 currently. I need to lose around 10 lbs. Honestly, I could probably lose 6 and look decent. I'm currently packing a lot of muscle, which surprises me at my age honestly. Doing 2 days a week of just compound lifting -- deadlifts, semi heavy squats, tons of pushups, shoulder presses, some things on the Total Gym, KB swings, etc. Seems to be working for now. Eating more protein. Feel great overall. Had a client teleconference late last week with a Canadian firm. I mentioned to the CEO that I'd like to work another 10 years and that brought up that I'm 60. He laughed hysterically and said, "someone lied to you about your birthday, because I thought you were like late 40s/50 at the most...", which made my day!

    Went through pages and pages of posts. People are killing it! Very inspirational!
  • drmwc
    drmwc Posts: 1,051 Member
    edited March 19
    I went climbing yesterday. We had a strength training session. It was interesting; I was pretty weak, and struggled with some of the exercises. (For reference, the folk who nailed it all can bang out loads of 1-armed pull-ups. This is beyond me; I may try to get nearer it .)
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    Ten mile hike with about 1400 or so feet of elevation gain. Back to the state park with all those waterfalls. In my state, the Parks Department used to be a branch of the Highway Department. It felt like I was on a state highway a bit today, what with so many people out on a beautiful day. I am glad it's not a weekend. Next time I go, maybe I'll wait for a nasty, rainy day...

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  • nossmf
    nossmf Posts: 12,057 Member
    Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
    Roman Chair Knee-Ups 4x20
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Back to the more moderate 10k+3' stationary bike. Shooting for Z2 again but HR spiked up a couple of times, or maybe just looked like it did? (My bluetooth chest belt hook detached itself around about the biggest spike, so it could be a mis-read.) About half an hour, 93% Z2, 7.4 miles/11.3km while standing still, according to the bike.

    Tomorrow looks busy including a volunteer gig at a neighborhood center's gardenhouse, so probably repeat the lighter workout tomorrow, too.
  • drmwc
    drmwc Posts: 1,051 Member
    I went climbing yesterday. There was an element of over-enthusiasm and mis-planning. I walked from work to the gym, which is around 4 miles. I got there at 7.30 p.m., and stayed to just before 11 pm; meaning I got home just after midnight.

    The session was good, I sent quite a lot of stuff even beyond the three hour mark.
  • nossmf
    nossmf Posts: 12,057 Member
    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
  • AnnPT77
    AnnPT77 Posts: 34,598 Member
    Roughly 2 hours shoveling, wheelbarrowing, dumping wood-chip mulch on repeat. (Volunteer gig at a local community gardenhouse - rowing club community engagement event. Gotta say, last summer's rowing club "shovel and barrow limestone fines" sessions for our boathouse floor was good training for this.)

    Were it not for the Mud Season Madness challenge (Concept 2), I'd have skipped any other workout, because I was feeling pretty creaky after that, TBH. But there it was.

    So, super low power stationary bike, 10k+3', with my heart rate climbing at stupid-low watts/rpm after the earlier wheelbarrow workout. Ended up at 80W overall, 31'. Because I let RPE and habit guide me at first, I drifted up into Z3 for a bit without noticing, but it was still 93% Z2. It'll have to do.

  • nossmf
    nossmf Posts: 12,057 Member
    Lower Hypertrophy

    Squats 5x10
    BB Step-Ups 3x12
    Leg Extension 3x12
    Lying Leg Curl 3x12
    Calves Extend 4x15 <superset> Cable Crunch 4x10

    Tried swapping the squats 4x15 for 5x10 with heavier weights.

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