What Was Your Work Out Today?
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Another fairly quiet day for me waiting in for an electrician.
30min Personal training. Little circuit that started with 50 squats and included burpees.
2.5mile bike ride to
45min circuits
2.5mile ride back home
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Harder longer interval day. 4 X 8 minutes. Wasn't sure going into it that I had it in me this week all on the rower. Ended up doing 3 sets of 8 minutes on the rower, then doing an 8 minute set on the AirDyne Pro (@ 235 Watt Avg.). Was trying not to exceed (by much) 90% of Max HR.
By the way, one of the toughest rowing sessions out there. Didn't completely complete it, but close enough and effective enough to grow Anaerobic Threshold and improve VO2 Max. Went back and looked at my numbers from this workout last week. I averaged 2:07.6. Think I could have bested that but I would way exceeded 90% of Max on that last set and probably took a toll on me for days.
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7/18/2019 - a much needed rest day and enjoying it.1
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Bi’s and tri’s, squats, jump rope1
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Last night- 60 minute Krav Maga class
Today- 1 mile walk
Deadlifts 2x12
Pushups 2x15
Lunges 2x12
One arm DB rows 2x71 -
Just got done with an easy group ride on Zwift. I wanted to ride but knew that it would be a bad plan to just let myself loose without some sort of strong impetus to not go all out, thus a group ride it was. It was great until 5 min before it finished when the battery in my power meter got just low enough to cause an impressive drop out.
Oh well - it was a good ride none the less and I don't feel especially worn out (especially given that I ate dinner right afterwards).3 -
Today’s workout was a slow, hot 19 mile bike ride.4
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It's going to be a very hot day so I'm up early to get in 5 miles before the sun gets too bright.
Then it's a nice Pilates and deep stretching session later today.3 -
16 July
Lifted weights. It was a very mediocre session, main lift was 3x5 squat (80 kgs) which went well; and 3x3 overhead press (35 kgs) which was poor.
18 July
Bouldering. Not a great session. Got one new harder one, but fell off the wall a lot.
19 July
1 hour yoga over lunch. I will probably go for an indoor row this evening.2 -
Despite weather that made walking to my car feel like swimming in invisible pea soup (we're in an excessive heat/humidity warning for a couple of days), today was a rowing day, so I rowed about 6.9k in the double, stopping for more water breaks than usual as a caution, and keeping it at easy steady state.
It actually felt better rowing than walking around, maybe because the slight breeze was more perceptible on the wider open space of the river, or maybe because we generate a bit of breeze via boat movement. Dunno; but I'll take it.2 -
Nice long walk with my very strong coffee2
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Yesterday I did shoulders, walking, elliptical, abs, yoga, stretching. Today a 12 mile bike ride and a hike with the dog later.2
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55min group workout on Zwift centered around 3 8min intervals between 155-165 watts.1
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Steady State day today (rower version of long, slow day that runners do). Keep your work rate constant and, ideally, where you don't build up any Lactic Acid. This is the completion of my second hard week of training back on the rower. I'm learning to keep my easier days easier and my hard days hard (polarized, 80/20 training). I've tried to do this for years, but my recent HRM purchase has given me a lot more insight.
Started on the rower today until I couldn't hold HR under 75% of max, then went to the AirBike for the last 25 minutes. Ended up a 35 minute row and 25 on the bike. At the end of the bike ride, I was holding 170 plus Watts relatively easy, so I'm seeing improvements already. Slow improvements but improvements.
When I finished this workout, felt like I still had quite a bit left in the tank. That's how you want to feel on SS days. Like you're reigning in the engine a bit.
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7 mile trail run2
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Friday, race day.
30min cardio/hiit with trainer, yes burpees were involved.
2.5mile stroll on a trail route I usually run.
45min total.body conditioning- nice deep burn today using resistance bands
5 mile race - my local race, really wasn't feeling it but managed to run all.but 1 minute (up a short steep incline).
Got an all day bootcamp tomorrow, 6 hours of fun and games4 -
7/19/2019 - late afternoon in Santa Cruz where my 6-mile fun run is in 9 days.
Run 8.0 miles steady state slower in 1:24:12 = 10:31 mile pace - average HR = 139 bpm (77 percent) maximum HR = 149 bpm (83 percent) total 1,073 calories - temperature 64F degrees late afternoon - what a difference 25F degrees cooler with ocean breeze makes on HR.
Longest run in my fun run runner comeback kid journey begun almost one year ago, and non-stop (compared to run-walk cadence used for past longer runs.) This was probably the last longer run prior to my upcoming fun run.2 -
Calisthenics Consisting of:
Ducking Responsibility
Shrugging Off Authority
Breaking Pledges
Skipping Out on Obligations
Running From Commitment
plus some cardio and weights
I'm Exhausted....
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Today's workout was a 21 mile bike ride so far.
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A nice, easy, 6.5 mile run in the heat and humidity. Legs were still feeling the 30 mile bike rides on the two prior days.1
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Today I attended an all day back to basics bootcamp. With a variety of activities from tabata to circuits to team games to obstacle course. Absolutely shattered now.
(And I ran a mile to get to the bus stop)
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Nearly 11km in the weirdly rigged 8 sitting 7. It's the first time I've sat 7 in almost a year so that was interesting (the boat we went out in is currently starved rigged with an oddly placed bucket). Most of the club is up in Canada for a regatta so it was an interesting like up. This also means I'm probably not going to come down tomorrow given the selection of shells we have.
However, now it's time for breakfast
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60 minute morning Krav Maga class- great start to the weekend!1
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It's a "breakfast bowl" from the cafe near the boat house that I row out of and my typical Saturday breakfast. While I didn't make it, it's two eggs scrambled and a handful of new potatoes halved, tossed in pesto, and roasted. They top it with cilantro I want to say (or parsley - either way, it's barely detectable). There was less pesto on them today than usual. And then the avocado which I could have done without as I'm not actually a fan of avocado).JustSomeEm wrote: »2 -
Workout number 2 of the day - 1 hour on Zwift. Power wise, just under 75% of it was endurance and below which was what I was hoping for.
This week has been the week of testing out if adding cycling multiple days a week on top of rowing will be ok. So far so good. I was a bit worried about the idea earlier today, but looking at the day with regards to how many minutes I've been working over the past 3 months, there's been a gradual rise so I think it'll be fine.2 -
7/20/2019
Rest day, hungry as a bear today.0 -
Rest Day Today..Sunday Shopping Therapy
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15 minute interval warm up on the stairclimber
5x750m fast rows with 1 minute rest between (19 min active)
15 min interval bike ride with going each spike I would push for a heart rate above 160 (1 min push/1 min rest)
20 min elliptical interval cool down on machines
Total workout time: 1 hour 9 minutes
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A 50km ride, which I try to do every Sunday. Partly as part of my weekly workout scheme, and partly to train for a cycling event in October.1
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