What Was Your Work Out Today?
Replies
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Fifteen days rafting the Alsek River.
In my wildest dreams, I never imagined a place like this existed.
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Physical therapy appointment with lots of hamstring/glute exercises (some of them kinda exotic - you know how physical therapists are 😆).
Tonight, noodled around in a recreational single for about 3k, mostly to coach a couple of the new rowers on turns and some basic corrections during open rowing. While on the water, I also scouted some of the recently-downed trees on the water's edge to find a place we can make them get stuck then get themselves out, which is part of the skills test. I think I found a good spot.
I've only been in a single maybe once this season (or was it twice?), so this was good for me, too. My backing skills in a single really stink; I need to practice that.
Surgery got rescheduled to next Wednesday, so the two week workout break is still in my future, just not right now.
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Today's workout(s):
a 23 min treadmill run, avg. pace 5.7 mph. (Oddly, MFP doesn't offer even a 5.5 pace on the menu of exercises, so I had to input 5.2 for 12 min and 6.0 for 12 min.)
My HR got up to 180 during the 4 min. I was running at 6 mph. My Coros watch says I was in zone 6 "anaerobic power" for 40% of my workout. I hadn't realized my HR was that high for that long. The internet says a zone 6 run should be 30 sec to 3 min. I also hadn't realized the target was that specific. I just like the feeling of giving 100%, until, of course, I wear out. 5 min. cool down walk after, and 5 min. on the Helix (3 to warm up; 2 min. cool down).
No strength or conditioning today after that run.
55 min treading water in the pool later, all zone 1.
My resting HR is now 49; it was 52 for the past month, on average.
3 -
Today's workout was Biceps and triceps.
3x10
DB curls
Cable rope pull downs
Cable single arm curls
Dips
Easy Bar curls
Preacher Curls
Reverse Grip straight bar curl
Overhead cable rope extensions
Overhead DB Skull Crushers
3 -
A 5 mile bike ride this morning before a long drive to an out-of-state family reunion.
Happy 4th of July to all my fellow Americans!
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Rowed stroke in my own double today - both stroke seat and not-bow in my own double are rare things, so that was fun. Lovely flat water, not as hot/humid as many recent days have been.
It was the usual, just under 7k, moderate pace because we wanted to mostly stay in sight range of our friend (who was out for the first time this year in her racing single, after rowing frequently in bigger boats, but also after rehabbing a shoulder problem. She's also turning 79 later this month: The woman is a beast, gotta say. We wanted to make sure she stayed OK, which she did. For me, not quite half zone 2, about 10' zone 3 (5 zone scheme).
I'll be doing my physical therapy home exercises, glute/hamstring stuff, later today.
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@DiscusTank5, a couple of thoughts:
If you want more granularity in your estimates for walking/running, there's this calculator:
https://exrx.net/Calculators/WalkRunMETs
It uses the same basic calorie estimating method as MFP uses under the covers (METS), but has a couple of advantages over MFP's estimates:
- You can input any speed, plus include a grade if you're using an incline and can translate the incline settings to grade.
- It has an option to set the energy estimate to "net", which won't double count BMR/RMR calories during the time period in the way that (IMU) MFP does.
As I think you know, I don't run, but if I walk intentionally for exercise, I use its calorie estimates. I set up a custom exercise in MFP to use, but it's also fine to pick the closest MFP one and over-type its calorie estimate, if you want to use the ExRx estimate. (Not saying you should do that, just saying it's there in case you do want more specificity in the speed options.)
Also, I'm wondering whether your max HR that your watch knows about is an age estimate or a tested estimate. It will take a little explaining to say why I'm wondering that.
IMU, some Coros models give you choices about different types of zone schemes to use. I think they're all 6-zone schemes, but different ways of defining each zone, with zone 6 always pretty close to max HR, top of the top end.
It's true that we don't normally spend much workout time in that zone, but your wording made me wonder a bit how you're thinking about that top zone. You wrote "The internet says a zone 6 run should be 30 sec to 3 min. I also hadn't realized the target was that specific." Maybe I'm interpreting casual word choice too rigidly, but in general workouts near max HR are short, but they're not short because we necessarily ought to be consciously making them short, but rather because our bodies won't allow them to be long. That duration is not so much a target to hit, but a limit that we generally won't be physically able to exceed.
I think Coros at least starts out with some kind of age-based max HR estimate, or encourages the user to use an age-based formula, not sure. But quite a few people differ noticeably from any of the age-based estimates. (Max HR generally isn't increased by training in the way resting HR usually drops with effective training. It's more genetic, except that max may decline more gradually with age in people who train vs. people who are inactive.) Some devices these days will estimate max HR based on performance history, after starting with an age estimate; others have built-in self tests. Not sure whether Coros does either of those things.
If you're using an age estimate of max, and find that you're regularly spending more than that 30" to 3' continuously in zone 6 (especially if not feeling completely tapped out after), your actual max HR could be higher than the age estimate.
I'd never recommend that relatively untrained people spend much time in the highest zones (until they've got a good aerobic base in place), but you've clearly been at this long enough to be able to do some high intensity work. If you are using an age-based estimate, you probably are trained enough to consider using one of the sub-maximal self-tests for estimating max HR, or even a true max test. Various such tests are available, and pretty well documented for runners.
If you're using zones as a basis for a training plan, having a personalized estimate of max HR can be useful. Using a too-low estimate of max can short-change training effects.
There are risk in the tests, especially the true max tests. I would never, ever suggest someone without reasonable aerobic base and good endurance even consider testing outside a sports lab with professionals present, but a trained person who has medical clearance for intense cardiovascular work should be OK, especially the sub-max test types.
I did have an opportunity to do a true max test a few years back (rowing machine, administered by my rowing coach). If I used the common age estimates of max HR, either 220-age or (207-(0.7 x age)), I'd undertrain by quite a bit. Even though I haven't retested recently, I can use things like RPE scales and ability to stay continuously above the age formulas for more than that 3' or so to loosely validate the idea that the earlier estimate of my max HR is still at least close to valid.
If you're not using the zones to guide training, though, none of this may be important to you. I do sometimes tell reasonably well-trained and medically cleared people here not to think of the age-based estimates of max as something they shouldn't exceed during workouts, but rather as something that they physically can't exceed (at least outside of a few fairly dire health conditions that dramatically elevate HR above normal physical limits, and a person will generally have other noticeable worrisome symptoms in that kind of scenario).
I'd say that general concept applies to doing workouts that keep HR near max for periods of time, too: If you do it without being faint, headache-y, dizzy; being dramatically short of breath; having chest pain; or generally anything other than just feeling quite fatigued and a normal amount of out of breath, it's probably OK. (From the standpoint of good training plans, I wouldn't do "very fatigued" intensity high HR workouts more than once or twice a week, though, just to avoid overtraining.)
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Today's workout is going to be a 6 mile run. Stretching and foam rolling.
3 -
Lower body:
Dumbbell straight leg deadlift
Dumbbell squat
Bulgarian split squat
Calf raise
Crunches
3 -
wow!
2 -
walking up and down a lot of French hills here…
4 -
Short row, stroke in my double with the same rowing buddy in bow as yesterday. We were out with another rower in a new-to-her racing single, wanted to stay in sight of her as safety assurance, and it was pretty choppy upstream around a bend because of wind direction, so we all turned around and went back downstream where the water was flatter. Didn't do an extra loop to add meters, so ended up at 5.1k. For me, mostly zone 2, a mere blip into zone 3.
Physical therapy hamstring/glute exercises later at home.
3 -
Kayaking for about 5 hours yesterday counted as cross training. 11 mile, very hot and sticky LSD run today. Rest/recovery day tomorrow.
3 -
Today workout was a leg day:
3 x10
Quad press
Calf raises 3x30
Hamstring curls
Abductor /Adductor
Glute kick backs
Resistance band crab walk
Pistol Squats
Single leg DB bending floor taps
Quad extensions to failure
Stretching and foam rolling
3 -
I hate pistol squats…so humbling…
2 -
Very useful for climbing, though.
Friday1 km swim and lots of walking.
Saturday
Diving. 0 viz, but fun. 2 shallow 40 minutes dives. I was guiding a beginner friend
Sunday
4 hour walk then 3 hours climb. I was rather good, flashed two v4s.
I've exercised vigorously daily for 3 weeks. I'll have a rest day on Thursday.2 -
@nossmf wrote:
I hate pistol squats…so humbling…
@drmwc wrote:
Very useful for climbing, though.
Also very close to how the lithe young'uns get into (onto?) a rowing shell. You can't put bodyweight on the bottom of the shell, only on the deck or the boat's shoes. (Yes, the shell has shoes, or a thing we call clogs.)
No, I can't exactly do it that way . . . I hold the rigger for extra stability, and usually don't extend the one leg right away either. Like I always say to the learn-to-row folks: Grace is optional. 😆 Good thing it is, too.
2 -
Today's workout is going to be a 4 mile recovery run. Nothing fast just recovering from the leg day yesterday.
Stretching and foam rolling.
3 -
4 mile hill workout with my 2 year old in the stroller today. Absolutely counting that as extra strength training, both mental and physical 🤣
3 -
Yesterday: 30 minutes kayaking in a pond; 48 minutes walking, 2.5-3 mph pace.
Today: a long car ride home from a family reunion. Maybe a walk around the block once I reach home.
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Push Day
Bench Press 5x5
Incline Cable Fly 10x10 EMOM
Machine Decline Press 4x10
Smith Seated OHP 3x10 «superset» DB Lateral Raise 3x10 (2s up, 2s down)
Cable Pushdown 4x10, 15, 20, 25
Cable Woodchoppers 2x10 «superset» Pallof Press 2x10sTaking the week off from lifting last week was a good decision, as my shoulder is almost completely back to normal. Knocked off 5-10% from all my weights for my first workout in a couple weeks, should be back to normal really soon.
2 -
Today workout is going to be a 6 mile run on the treadmill.
Stretching and foam rolling.
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5 mile zone 2 run planned for today.
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Pull Day
BB Row 5x5
Cable Row 4x10
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10 «superset» Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s
Monkey Bars 40'About two years ago, my gym added a set of monkey bars (like the playground equipment) about 40 feet long. In that time since, I have only ever seen a single individual using them to "walk" along the length by grasping the bars one at a time. (Mostly it's used for pullups and the like.) Today I noticed the same "monkey man" had convinced two young guys to try their hand at it. I'm gym-friends with the guy (as in we smile, greet one another, trade jokes, don't know each other's name), so I stopped to give him a little grief about proselytizing new converts. One of the young bucks (half my age) challenged me to try my hand at it, so of course I had to pick up the gauntlet and respond. My first thought (after five feet) was I hadn't done this in almost thirty years, not since basic training; my second thought (after ten feet) was how glad I am to have lost 25 lbs this year to make the swinging easier; my third (after twenty feet, about halfway) was realizing my grip was already tired from having completed a pull-day workout, how bad would it appear to not be able to finish the entire length? But I made it through, huffing and puffing by the end, to their approving applause.
2 -
Sunday rest day, except I did my home PT exercises.
Monday, coached row, 8.4k, bow of the quad. Mild pace, mostly drills, split between zone 1/2 for me.
Today, just a physical therapy session with lower body and core exercises, then a little boat-carrying while supervising the open rowing session.
Suspect tomorrow morning's row will be stormed out, and tomorrow will start my two weeks of "no vigorous exercise" after a minor outpatient surgical thing, so you may not see posts from me here for a while. I'm hoping the surgeon lets me continue uninterrupted with the physical therapy, at least, since it's not really vigorous.
2 -
Got in almost 5 miles on my bike before a thunderstorm broke this morning. Did another 5 miles on the exercise bike later (45 min).
Also 25 min. strength / conditioning: two sets of lat raises, skullcrushers, bridges, air squats, also one set each of bicep curls, hammer curls, push-ups; 3 sets walking lunges, 1 set jumping.
2 -
Monday - Team Body Project (TBP) Car-ab-dio 1 (repeating the program!), then 2 1-mile workouts with Get Fit With Rick
Tuesday - TBP Car-ab-dio Express3 -
Today's workout was a Shoulders and ABs.
Lateral delt cable raises 5x10
Shoulder press 3x10
Front Delt cable raises 3x10
DB Shrugs 3x20
Rear delts DB Flys 3x10
Hanging Knee raises w/15lb DB 3x10
Oblique crunch w/25lb plate 3x10
Rope cable pull down crunch 3x20
Oblique cable axe swings 3x10 per side
3 -
been traveling and feeling really creaky… massive super stretch.
( Need a torture foam roller asap lol.)
3 -
26 min treadmill run, 5.2-5.5 mph pace, half in zone 6.
I slept badly so probably should have scaled back even more. Also 5 min Helix and 11 min walking at 1.5-5% incline.
2
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