What Was Your Work Out Today?
Replies
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Did a benchmark run for my 10k training plan - 7 min warm up, 3 min running fast, 5 min cool down. Plus other walking around - 14k steps total.
In among that was a 60 minute ballet fitness class, which was so fun!1 -
Trying out the BBG sweat app to mix up my strength training.
Shoulder Power workout
25 min elliptical
10x 30 sec sprint run 30 sec walk0 -
MikePfirrman wrote: »I'm at the point in my year where I have to figure out if I can compete this Winter. There are some races I'm eyeing up for January. I could play it safe and stay in AZ and go up to Tempe and feel good about myself or I could go to San Diego and get crushed in my age group. San Diego has some of the best rowers, not only in the US, but in the world in my age group (most of the guys I'm referring to do both competitive indoor and OTW rowing). Two that raced there last year were WR holders and the one other is nearly as good. One of the two WR holders runs the Navy Seals Training program -- yeah, he's that badass. Three or four sub 7 minute 2K rowers in the 55 to 60 group and the WR holder in the 60 to 65 group that did a 6:38 or so last year. That's just insane for someone over 60. My best (and I'm not even close to this now) was a 7:11, so when I'm in shape I'm not in their class. Would be a good learning experience, though.
Oh, and for extra pressure, their new club coach is a guy that was a two time Olympic Rowing Gold medalist from my home town in Ohio. He went on to coach the US Olympic Rowing Team, so he'd be watching all the races -- not a venue you want to go into not in shape. My ultimate goal, though, was to compete in World's just once. Since my Stepson's wedding put that squash on that this upcoming year, it would be a great prep for 2021 Worlds.
Can you do both? That is, go to Tempe and go to San Diego? If it's logistically feasible that's what I would do. That said, I'm at the point in my rowing career where, unless I'm competing against other novice crews, I know that I will get totally walked on. Even though I'm typically not the most competitive person in the world* in most situations, right now I'm in the "go to as many regattas as you can" stage because the more I go to, the more I get used to them. That said, I know we're in different situations and there are certainly regattas that I can't go to (and thus won't sign up to be boated for) because logistically it's just not possible.
*I say this while also having the words of a friend in the back of my head, "I didn't realize that I was a fierce competitor!" I am competitive when it comes to rowing and that's about it.0 -
MikePfirrman wrote: »I'm at the point in my year where I have to figure out if I can compete this Winter. There are some races I'm eyeing up for January. I could play it safe and stay in AZ and go up to Tempe and feel good about myself or I could go to San Diego and get crushed in my age group. San Diego has some of the best rowers, not only in the US, but in the world in my age group (most of the guys I'm referring to do both competitive indoor and OTW rowing). Two that raced there last year were WR holders and the one other is nearly as good. One of the two WR holders runs the Navy Seals Training program -- yeah, he's that badass. Three or four sub 7 minute 2K rowers in the 55 to 60 group and the WR holder in the 60 to 65 group that did a 6:38 or so last year. That's just insane for someone over 60. My best (and I'm not even close to this now) was a 7:11, so when I'm in shape I'm not in their class. Would be a good learning experience, though.
Oh, and for extra pressure, their new club coach is a guy that was a two time Olympic Rowing Gold medalist from my home town in Ohio. He went on to coach the US Olympic Rowing Team, so he'd be watching all the races -- not a venue you want to go into not in shape. My ultimate goal, though, was to compete in World's just once. Since my Stepson's wedding put that squash on that this upcoming year, it would be a great prep for 2021 Worlds.
Can you do both? That is, go to Tempe and go to San Diego? If it's logistically feasible that's what I would do. That said, I'm at the point in my rowing career where, unless I'm competing against other novice crews, I know that I will get totally walked on. Even though I'm typically not the most competitive person in the world* in most situations, right now I'm in the "go to as many regattas as you can" stage because the more I go to, the more I get used to them. That said, I know we're in different situations and there are certainly regattas that I can't go to (and thus won't sign up to be boated for) because logistically it's just not possible.
*I say this while also having the words of a friend in the back of my head, "I didn't realize that I was a fierce competitor!" I am competitive when it comes to rowing and that's about it.
To be honest, I get pretty pumped up for these. Arizona (AZ Indoor Rowing Championships) hasn't posted this next year's dates yet. One year it was in Jan, the other year in Feb. If it's in Feb, I might. One year, they had such a small contingent that it got cancelled. Long Beach and San Diego are where most people go around here, roughly five to six hours from me. Both are really strong venues. Anything within a week of each other and it's too much physically. Plus, I have a wedding to attend in February for my stepson (and a flight back to Ohio), so lots to consider!
Thanks for the suggestion!0 -
walked just about 5 miles today.0
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rainbow198 wrote: »I did an outdoor 2 mile walk/run this morning with 20 minutes of bodyweight & TRX work as a warm up.
My pole fitness class is after work.
I miss pole so much! My studio closed. There's one north of town but kind of annoying to get to.
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7/11am
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 4/30
*On a Yoga Block
3-3-2-1 (9)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 4/30
10-8-8-6-4 (36)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
Meditate
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Had access problems from my iPhone yesterday.
7/10/2019 - another rest day, Monday’s workout apparently drained my reservoirs. Should be back on the saddle today.1 -
pierinifitness wrote: »Had access problems from my iPhone yesterday.
7/10/2019 - another rest day, Monday’s workout apparently drained my reservoirs. Should be back on the saddle today.
I've been there...0 -
Thursday- had a pretty easy day for me today.
30min PT- she had me doing a circuit today.
1 mile super easy run
Total of 3.5 miles cycling to and from gym
5/3/1 cycle 2 week 3 bench
Plus 5x10@27.5kg
3x10@20kg close grip
3x20@25lb decline dumbbell bench press
45 min circuits-1 -
After a 3 day hiatus, I took a 3 mile walk. The hiatus was due to upper back soreness after an intense shoulder workout combined with a bucket list jump off a 20 foot tower into water. No regrets!2
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Was dreading this workout all week. For one, I had no idea how to pace it. I'm at least 10 seconds off my "normal", in shape paces. Secondly, they're just God awful to do. No other way to describe these. This, aside from 20 minutes all out or a true FTP test, this workout is as close to a Max HR workout as I care to get.
For those of you that are Stephen Seiler buffs, this workout is what he says will improve your VO2 Max better than anything. 8 minutes X 4 reps with 3 minute rests (I think, though, Seiler used 2.5 minutes in his original study). Incredibly hard to do. Last rep was a true hang on for dear life rep! You want to stay somewhere between "I don't think I can keep this up" and "I might be catching my breathe finally...".
My first goal was simply get through it. Second was not to reinjure/worsen the back. 3rd was not to exceed (by much) 90% of HR Max on my HRM. Relative success based on that. Plus, now I have a benchmark for next week.
Happy it's done and very happy I have a recover workout tomorrow and Saturday off. I'm getting a good idea of my true max HR now -- I'd say around 193 or 194 from what I'm seeing now.2 -
Upper hypertrophy day on PHUL today. Along with 1/2 hour walk to gym and back.3
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Had a really great practice this morning with the advanced and intermediate men (in an 8). A little under 10k. Really good workout, pretty set boat, lots of 2 min on 2 min off which was nice. Hard but nice. Looking at Garmin connect, my Garmin also did a very good job estimating the stroke rate, at least of the 2' on/2' off that we did where I remember what rate we were at. As I would hope really - I can't imagine it's that difficult to program in the motion it should associate with rowing strokes compared to swimming. I'm probably going to get an chest strap HR monitor next week.2
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V-squats 140, 180, 230, 270 310 360 all x 10
calf press 140, 180, 230, 270 all x 10
lying leg curls 80, 95, 110, 125 all x 10
step ups 25, 35, 45, 55 10 each leg
goblet squats 60, 70, 80 all x 10
romanian dead lifts 75, 70, 65 all x 10
Calf extensions 225 240 255 all x 10
Squat hops Body, 10, 22.5 all x 10
5 minute bike ride
...had a great fun filled hour!2 -
7/11/2019 - during early afternoon at park - start 89F degrees end 92F degrees and 30 percent humidity. Ran a total of 6.06 miles in 66 minutes rounded as follows:
(1) Run 2 miles slower warmup in 21:41.
(2) Run 3 minutes target 8:30 mile pace for 2 rounds = 1.06 miles in 10:00 - splits mile pace equivalent were 8:48 and 8:38 - run 2 minutes target 8:00 mile pace for 2 rounds = 0.80 miles in 8:00 - splits mile pace equivalent were 8:18 and 8:26 - run 1 minute target 7:30 mile pace for 2 rounds = 0.54 miles in 6:00 - splits mile pace equivalent were 7:14 and 7:57. All 2 minutes recovery between rounds and time intervals - total 2.4 miles and 24 minutes.
(3) Run 0:30 target 7:00 mile pace for 4 rounds = 0.66 miles in 8:00 - recovery was 1:30 each round - split mile pace equivalent were 7:02 - 7:22 - 7:35 - 7:10.
(4) Run 1 mile slower cool down in 11:30.
Purpose of this workout was to work on pace familiarity and running efficiency, progressively running faster but for shorter duration and covering a distance equivalent to my upcoming fun run. I like this workout architecture and will do it again.2 -
SUP at Lake Tahoe.3
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40 min leg circuit
40 min elliptical0 -
Sprinting from my office to my car because the rain was coming down in bucket loads4
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I have a few things to log:
Tuesday
Rowing, 8k metres in 2.22 pace. I was happy enough with this, as I finished at around 1 a.m., so doing the exercise showed some WIM on my part.
Wednesday
Day off
Thursday
Bouldering for 75 minutes. I nearly got to the top of a v3 I've been working on for months. The last move is really scary, and I didn't get it. But it's the first time I've been close.
Today
My only opportunity to exercise was this morning. So I did 2x8 minutes rowing; with 2 minutes rest between sets. 2.14 pace overall, with the second set being slightly faster than the first.2 -
Yoga-40 minute practice.1
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7/12am
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 5/30
*On a Yoga Block
4-3-2-1 (10)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 5/30
10-10-8-6-4 (38)
Meditate
Yoga tonight...
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I have a few things to log:
Tuesday
Rowing, 8k metres in 2.22 pace. I was happy enough with this, as I finished at around 1 a.m., so doing the exercise showed some WIM on my part.
Wednesday
Day off
Thursday
Bouldering for 75 minutes. I nearly got to the top of a v3 I've been working on for months. The last move is really scary, and I didn't get it. But it's the first time I've been close.
Today
My only opportunity to exercise was this morning. So I did 2x8 minutes rowing; with 2 minutes rest between sets. 2.14 pace overall, with the second set being slightly faster than the first.
Climbers tend to make really good indoor rowers. I have a good online training buddy that does a ton of both and he's become a very strong rower. Like ridiculously good and he's a British "lightweight" (under 165 lbs). Just be careful with your rowing grip and make sure it's light -- wrapping just the fingers and not the thumb. Climbing and rowing can be very tough on your fingers. My buddy only has to usually take time off both if he has a finger ligament injury, which used to happen a lot more often when he was getting acclimated to both.
I honestly can't fathom doing both but my fingers and toes have never been particularly strong.1 -
Friday Yayday
30 min personal training, trx working shoulders and chest (back, triceps and biceps are going to be hit on Monday)
45min total body conditioning class, basically legs, bums and tums with a bit of arms thrown in for good measure
Total of just over 3 miles run, 1.2mile warm up, run up a nasty hill, half mile cool down then a mile with my 5 year old. I think it's really important the children see me active and have a chance to join in at their level if they want.1 -
LesMills Body Combat-1 hour
Walked dog- 45 min
Les Mills Body flow 45 min, training to be instructor so practicing by myself1 -
Spin class yesterday (7/11), 6.9k rowing the double today (7/12) . . . continuing the routine that makes me happy, but isn't all that fascinating to write about.
Feeling a bit of . . . I dunno . . . either training envy or training intimidation on this thread (in context of an personal routine I actively enjoy btw). There's a sense in which I miss doing more-structured rowing training (which I quit quite intentionally, for reasons of life-balance satisfaction as well as a perceived need to vary training load away from a "best performance" goal because of some physical issues). The other rowers on the thread, especially, sound like they're having fun, so maybe I just have FOMO.
Keep up the goodness, all!
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Spin class yesterday (7/11), 6.9k rowing the double today (7/12) . . . continuing the routine that makes me happy, but isn't all that fascinating to write about.
Feeling a bit of . . . I dunno . . . either training envy or training intimidation on this thread (in context of an personal routine I actively enjoy btw). There's a sense in which I miss doing more-structured rowing training (which I quit quite intentionally, for reasons of life-balance satisfaction as well as a perceived need to vary training load away from a "best performance" goal because of some physical issues). The other rowers on the thread, especially, sound like they're having fun, so maybe I just have FOMO.
Keep up the goodness, all!
If you find the answer to balance in life, I'll be first in line to buy your book! Speaking for just me, personally, this week wasn't fun at all but I did find out some answers regarding if I can hold up OK with more rigorous training, for now at least.
When you swing too far to any side, whether it's life or training, you give up something. To me, just from what I know about you on here, sounds like you have a very fulfilling life. You certainly help and motivate many, including me, on here. If you want to swing back to more competitive work, it doesn't have to be all consuming. I think much of my indoor training is so I can be like you when I retire and simply have the capacity to learn OTW rowing.
If you're looking for challenge, but not too much seriousness, I thought of the "Nonathlon" for you. It's a bunch of indoor rowers that row literally every distance and keep fun scores. You get handicapped for being a lightweight or female or older. You work on distances from 100m all the way up to a Marathon. Most do it for fun and just to make training more interesting. Plus, the community of folks is fantastic. I've never done it but have thought about it. Sounds like a blast.
https://www.nonathlon.com/
Oh, today was 30 minutes on the rower (finally kept my HR down, I think it never crept above 132) and 20 REALLY easy minutes on the Air Bike. Real easy recovery stuff.4 -
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PHUL lower hypertrophy day and the 30 minute walk each way to the gym and back with a detour for errands. And I also feel that I post the same thing with just different days in the cycle.2
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Rest day! JK1
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