What Was Your Work Out Today?
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5K today morning sub 30 minute. Havent run in a month but was grateful to be able to still keep it under 30.3
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Supposed to be a rest day, but I ended up spending the morning rearranging furniture in my house. So....:
4 couch lifts
2 rug slides
1 table drag
15 minutes cable/cord wrangling
4 -
11657 meters on the rower. Odd number but I did an hour unstrapped (the foot straps not strapping you in). That helps with sequence so you are forced to do it in the correct order.
Been a long time since I did a whole hour unstrapped but it helped keep the HR and pace in check.3 -
Ouch, I can definitely feel the effect of yesterday's deadlifts 😁
Maybe that's why my run was a bit rough this evening: 5.5km in 40min10, with a short walking break in the middle.
One minute in Z4, 22 minutes in Z3 and the rest below.4 -
Rowing machine, 8203 meters (including row in/out & CD meters), usual format, 2:36.X pace on each of the pieces, 19spm, 64% Z3 (HR peak 141, just under 70% reserve), rest Z2 & below.
Earlier in the day I watched a video from an Australian outfit called Decent Rowing that I follow on Facebook. They have some for-pay content elsewhere, but offer some FB, email, and other content for free. (They're on-water people, but offer a good bit of erg coaching content, like most on-water coaching sources.)
They had a different cue for what I think of as maintaining body angle, or driving the body wedge up the slide: Thinking of the shoulders and hips moving at the same speed during (most of) the leg drive. So, I played with that idea some, along with working on suspension at relatively low pressure since I was still keeping the intensity on the low side. (It seems easier to feel at higher pressure, and I don't like changing the damper/drag factor.)4 -
Five days a week: Either a 45 or 60 minute Muay Thai kickboxing class. They are hard workouts, but they get me an endorphin high that can't be beat!6
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I went scuba diving on Sunday in a quarry to practice skills. I was terribly bad, my shutdowns were awful.
I went climbing yesterday. It was fun, I was in form. They had reset in one room so the climbds in there were ungraded. I got some harder slab in that room. In the other room, I got some overhangs. I session flashed a project I fell off the previous 6 visits.
I also did a pre-breakfast walk, a lunch walk and an evening walk, so ended up on 28,000 steps.
5 -
Rowing machine again today. 11813 meters. All strapless again. Getting back in the swing of doing every steady state workout strapless. HR was higher than I'd like but consistent. Stayed right around 75% of max nearly the entire row.
It's paying off on my form. I'm not losing any momentum at finish of the stoke (based on my feet are staying on the pads, not lifting up).
Around 820 calories for the hour.3 -
Slow and steady today.... 35 minutes on elliptical and I tried to keep a consistent pace. This kept me in Zone 3 until I approached the 30 min. mark, then I was creeping into Zone 4 and had to slow down. I guess this tells me what I need to work on.4
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220 minutes on my Elliptical for 14 miles.4
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First day back in the gym after a couple weeks away. Three different 12 minute rounds of repeating an upper body set, then a lower body set, then a 30 sec cardio movement (assault bike, rower, ski machine, etc.)
Easing back into the routine this month. May even get another outdoor bike ride done if the forecast of 60 degree temps holds true next week.
6 -
Cooking duty tonight, so exceptionally a workout after dinner today: 5000m indoor rowing in 24min40. Probably a bit too soon after dinner and/or a bit intense, got a bit queasy and lightheaded afterwards, but only for 5 minutes or so.
14% in Z4, 74% in Z3 and the rest below, 23spm on average.4 -
7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Mobility/Yoga - (20-30m)
Meditate - (5m)
3 -
Stationary bike, moderate pace (80% Z3, rest below), 16,507 meters (15k+CD), time 42:41 including the CD.
Workout right after breakfast again, because of schedule logistics, but ate lightly because of lunch plans at a restaurant with a friend. Also, I'm lazy, so easy is good. 😉😆6 -
Legs
Hip thrusts
Lunges
SL RDL
RDL with KB
leg ext
calves
more calves
I am cooked!4 -
I lifted weights last night. (I am weak, the drawback of being a 50 year old tinybro.). I did a spot of hangboarding, which was OK - my finger strength has improved recently.
The main lifts were:
Bench, 50 kgs, 3 sets of 7
Squat, 80 kgs, 3 sets of 5.
The bar moved quite quickly on both lifts, so I may put more weight on the bar next session.2 -
75 Jumping Jaxs
50 Skier
25 Dbell Swings
50 Knee Tucks
30 Dips
20 Wipers
12/9/6
Wide Grip Bench
Dbell Flys
Chest Press
Incline Dbell Press
High Banded Flys 3x15 reps
Incline Rev Grip Dbell Press
Low Banded Flys 3 x 15
Landmine V Bar Press
Banded Pullovers 3 x 15
Iso Dbell Press
Dips 3 x 25
Wide Push-ups 3 x 25
Nifty 50
Situps/ Flutter Kicks/ Obliques/ Hi Choppers/ Low Choppers/ Rev Crunch/ Banded Crunches
1134 total reps
5 -
7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Mobility - (15m)
Strength: Upper Body HIT
HSPU: 2x1r, Failure (6)
Pull-up: 2x2r, Failure (12)
Dips: 2x2r, Failure (10)
Row: 2x2r, Failure (12)
Pushup: 2x3r, Failure (16)
Hollow Leg Lifts: 2x6r, Failure (29)
4 -
An hour interval workout. Kept it simple, set the rower for an hour and did 500m at 26 SPM (higher DF than I prefer) and then 500m easy. Rinse and repeat. Just shy of 12K meters. Would have had more but a little cut on my one finger just started bleeding all over after the second interval and I had to tape it up.
Still burned around 900 calories for the hour.2 -
Back to rowing machine day, 8,190 meters; the usual recent 3 x (2k on, 2' off) + 1k + 3' CD, at moderate pace, 2:36.2 and 18spm overall, mostly working on suspension. I slipped over into Z4 for 1:30 (3% of the time) by just a few bpm, rest was Z3 (29:08, 63%) and below.
Also did a few rounds of sun salutations before breakfast.2
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