What Was Your Work Out Today?
Replies
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Elliptical HIIT setting, 150 minutes for 9.94 miles all zone 3 & 4.4
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Strength day. Doing the beginner bodyweight workout from Nerd Fitness.4
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A walk to the post office in sub-freezing temperatures, then a very short hike up in a local park that had nice views of town; I got to hike through the mud and snow and did a couple laps so I could get all the trails; none are very long.
And then I saw THIS:
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The usual nonsense.
Short machine row (which almost nearly close to hardly hurt at all - encouraging!), 2k at 2:23.9 pace and 21 spm overall. All but a few strokes of the last 500m below 2:20, OK power for a li'l ol' lady at well less than max effort (less than 1/3 of the 2k time in Z4, HR peaked at 156, about 87% HRmax, barely over 80% reserve, but 3 bpm over 220-age ). Used to be able to do 500m sub-2:00, probably can't anymore. 2' CD real easy at the end of the 2k.
Soon after, stationary bike 60' (98W) + 3' CD (85W), just trying to go along pretty easy. Almost all Z3.
PT exercises upcoming before sleep.4 -
Elliptical HIIT setting, 150 minutes for 10.04 miles, zone 2 & 3.4
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Just to prove I'm not addicted to cardio, the most work I did today has been going from my upstairs bedroom to the main floor kitchen for food and back. Several repetitions, in fact.2
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Another hike.
This one was only about 5.55 miles. Some of the same trails I hiked last week, but I started from a different place. Good call - the lower elevations were CROWDED since it was a nice sunny day. I started near the top, did a popular loop, hiked down to what used to the the end of a trail than now continues all the way up, then back to the top and added a steep loop... just because.
There was hills and snow and mud... and SUN!!!
I met a nice couple on the trail, twice, and we had a couple nice chats.
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Three of us did an easy paced trail run today through the 2" of fresh snow. Temps were in the high 30s with no wind, so it was very nice in the woods. We ran most of the route, walking up the steep or rocky stretches, covering just over four miles in 58 minutes.
Winter is coming back to Ct this week, so I'll get in some lap pool work, zwift rides and two sessions with my trainer. Satisfied with my slow return to running, since I'm only slightly winded during the runs and not sore afterwards.4 -
Elliptical HIIT setting 150 minutes for 10.12 miles Z 2 & 3 and a bit of 4.5
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Out on the bike, 90 min 18 miles, sunny day, winds were starting to pick up, about 40F in Chicago4
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I am skeptical about the VO2 max my Fitbit estimates for me. It claims 56 ml/kg/min, which would make me kind of elite for a 50-ish year old. I'm definitely not, although I do like moving around.
I've missed logging a bit:
Monday
SRT practice; it was busy at the pretend cave and I was training others so I didn't get much done.
Wednesday
Climbing. I was terrible; I fell off the wall a lot and didn't get any new routes. 2.5 hour session.
Friday
Climbing. I was pretty good; I got some harder stuff. I was at a gym I hadn't been to in a while. One route (graded as v3-v5; definitely at the lower end of the scale) took me about 57 goes. I went for the final move with my right hand the first 56 attempts; it was actually quite easy with the left. 2.5 hour session.
Saturday
15 mile walk; it was nice. I couldn't do a particularly long walk as I needed to get my car tyre repaired, so I went for a medium sized one.
Sunday
Climbing. This was my best session in quite a while. I sent loads of stuff, including a few long term projects. Oddly, a few of these were overhangs and I'm generally better at slab. I seemed to have better strength than normal. 2 hour session.
I went for a walk afterwards; the gym is in the middle of some rather nice chalk hills. I did this a couple of weeks ago and got lost, so did a very long walk. This one was more constrained (around 2 hours, so probably 6 miles-ish.) Sunset was nice.
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Treadmill - incline hills, 1 hour. Rather than go all the way to 30 degrees incline with a slow speed, this time I varied between 10-20 degrees repeated while keeping the speed up. Jacked up the calorie burn while never taxing my breathing as much as the max incline did.4
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Been working hard, just not always posting. Did a steady state hour yesterday and today did a 30 minute row, restricted to 20 SPM, for distance. Averaged around 2:15, slight improvement from last week.4
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Pool swim today. 1800 yds done as 600 warm up (200yds each:swim/kick/pull) then 200yds with w/pool toys: fins, snorkel, hand paddles. Main set was a touch of endurance work (1000 yds), done as a ladder of 100, 200, 400, 200, 100 on 10 sec recovery.
I'll need to build in some endurance sessions weekly. Though I'm still focused on proper form and rebuilding muscle memory, my goal is to get in some longer efforts in (4 x 400, 2 x 500, 1 x 1000) prior to starting open water swims in May.
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5 1/4 mile walk and stretch3
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20min walk
Leg day - leg press, leg extensions, leg curls, hip adduction and abduction3 -
Two aquarium dives, each over an hour long. First one was 44 degrees. Brr. I wasn't moving much either; just running a siphon. Second one was 48 degrees, and I was much more active wiping the acrylic in the open sea exhibit. That's the one with sharks. Kids kept waving to me, but I was busy working so tried to ignore them. Interacting is also part of our work, but I really needed to focus so I'd have enough air to finish the work. Sixty nine minutes later, I got out with 650 psi left. We are required to have 500 when we exit, and they like us to have just a little more if we're coming out of the Open Sea. Just in case we run into any issues on the way out and need to wait a while for the big fish to get out of the way.2
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Physical therapy appointment, and kind of a work-y one, various resistance exercises. (I love physical therapy. I'm feeling muscle soreness - the right kind - in all kinds of weird little muscles around my shoulders, seems like, and the discomfort/pain with certain movements seems to be decreasing, just as I'd like.)
The the standard stationary bike ride, 60' (100W average) + 3' CD (71W), more Z3 than anything else, just 4' Z4, average HR 130bpm, peak 151bpm. I try to pace the CD so I get down below 125bpm but barely did this time, even though not that high in the workout (151 = 84% max, maybe 77% reserve).
Not planning a lot of home PT tonight because of how much I did during the appointment - a little, though.2 -
Today I spent an hour on the elliptical, hills. Heart rate never got above 150, so not sure if I just wasn't working hard enough or if my body's adjusting.
This morning was first day doing rehab exercises for my elbow. Very pleased that I experienced zero pain during and after. Granted, it was only using a 3lb dumbbell, which is nothing to write home about (for reference before my injury break from lifting I was curling 50, pressing 90, shrugging 120). But I would have been worried if I did have pain day one, so I'll call it a win. I'll monitor over the next 48 hours for delayed-onset soreness, and of course the weights used will increase as the month progresses. But I'm happy to be doing ANYTHING weight-related once again, especially when I know a couple months ago this would've been very uncomfortable, if not painful, so progress has definitely been made.2 -
@nossmf, glad you're feeling ready to get back into your lifting a bit, and that the first toe-dip in that didn't cause pain. Good sign! I'm wishing you continued positive progress.
My day: Had lunch then a short walk (just over 2 miles) with a friend, then we played (literally) on the park's outdoor strength training machines for a few minutes. (It was a pleasant - like 40s F - sunny day, blessed break between the ice storms just past and the snowfall/freezing rain in the forecast.)
At home, after a Zoom meeting, I hopped on the stationary bike, intentionally keeping my usual steady state extra-easy (because sangria is not ideal exercise fuel, I figure), so 60' (89W) + 3' (86W), all but Z2 after the first few rpm, peak HR a mere 126bpm (70% max, around 57% reserve ).
Will be doing some PT exercises before bed.2
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