What Was Your Work Out Today?
Replies
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Zwift ride - nothing especially exciting. I opted not to go to practice this morning because most of the sculling shells are at a regatta at the moment. I suspect I will have a similar post tomorrow as I don't have rowing tomorrow morning either (due to the regatta). The same might be true Tuesday but I'm waiting on an email about that.2
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Had my first try in many years with hill sprints today. It was much too hot to do outside, so the treadmill it was. I took it very easy, as I’m quite concerned about injury. Lengthy warmup all for 4 30 second sprints at a 5% incline, followed by a long cool down and stretching. It felt good, and I’ll continue to increase the number of sprints, or grade, or speed as time goes on. The goal is more power and endurance for my sport, and life.3
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Workout Today:
Stretches
15 Squats
15 Push-ups
15 Sit-ups
10 Miles Biked
15 Squats
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Today’s workout was an easy 2 mile walk.1
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Yesterday: 3 sets of 2,000 metres in the erg, with 4 minutes rest . Average pace 2.17, best 2.11.
Then I lifted in the evening. It was quite light (55 kgs bench; 120 kgs deadlift.)
Today 8k metres on the erg, 2.23 pace. I found it hard work because of the humidity.
Then, later, 75 minutes bouldering. This was bloody brilliant. I got a lot of new routes. There is a sloper ladder thing, where there are no hand holds for the last step up. I needed to cling to the wall, whilst praying .2 -
7/21/2019 - another rest day and one week to go until Wharf to Wharf 2019 next Sunday, my upcoming 6-mile fun run.
Next week I'll squeeze in three final running workouts gradually tapering for Sunday. My "wheels" are feeling good. Hopefully I'll have a cooperating cardiovascular-respiratory system on fun run day.
Looking forward to the trip down memory lane. My son and I used to run this popular annual fun run over 20 years ago when he was a good high school track athlete distance runner and I was his tag-along Dad trying to be half the runner he was.2 -
Today's slow steady work at the gym. Doing a nice job holding back for the longer workouts. Roughly 30 minutes on the rower, 30 on the StairMaster, 20 in the Stationary Bike and the rest just letting the HR drop back down.4 -
Sunday
Had myself a rest day, all I did was run a mile to keep my streak going2 -
Had some DOMS yesterday. Decided not to bike once I finished my core work as who needs to risk an injury.
Stretches
16 Sit-ups
16 Push-ups
16 Squats2 -
0719
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 10/20
*On a Yoga Block
5-4-3-2-1 (15)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 10/20
12-12-10-7-5 (46)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Ashtanga Sun Salutation B - 5 Rounds
Meditate
0722
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 11/20
*On a Yoga Block
5-4-3-2-1- (15)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 11/20
14-11-8-6-3 (42)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Dead Hang and Handstand Wall Hold Complex
Hang 40 on 20 off Hand 40 on 20 off x 4 rounds - 8 min
*Only got through 3 rounds. Grip was not there today…
Meditate
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PHUL upper power and the walk to the gym and back. Boring but effective and consistent...0
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yoga and walking to/from work1
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Chest & Back today!0
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maureenseel1984 wrote: »yoga and walking to/from work
What type of yoga do you practice?0 -
Heat/humidity broke, so pleasanter this morning . . . on the same river, rowing the same double, for the same 7k (about). Never gets old.4
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1 hour on Zwift. I did a much better job at really resting than usual though there were also two sprints involved. Even then, my avg power was less than half of my FTP which was my goal.
Hoping that I get to row tomorrow but I still haven't heard word of whether or not development sculling practice is on.2 -
Indoor Rowing "sprint" day. 8 X 500m. Improving slowly. The first time I rowed this again a few weeks ago, my goal was just to get to 2:00 pace. I dropped a full second off of my best time on this workout since I've been back at it.
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Get moving Monday
30 min session with trainer, easing doms with trx and stretching
25min easy paced recovery run
5/3/1 cycle 3, week 1 squats and shoulder press.
4mile cycle ride
Hour in gym
10min warm up on rower
40min work, shoulders, biceps and triceps making sure to get right in to the little muscles.
5min cool down on rower.
5min stretch2 -
Weight lifting for Biceps, triceps, legs, stretching for 90 minutes. I pulled my back muscles a little picking up a 30 lb weight off the rack, I try to be really careful with my form even when I’m grabbing the weights because I can wrench my back just sneezing wrong, but I wasn’t paying attention to what I was doing and I think I started to turn as I lifted. It’s not super sore, but I feel it when I turn. Cardio kickboxing is on tap for tomorrow, so I’ll have to be conservative with my punching and really watch my form. Usually if I go half time I’m fine. Ugh. Getting older stinks!3
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1 hour on Zwift. I did a much better job at really resting than usual though there were also two sprints involved. Even then, my avg power was less than half of my FTP which was my goal.
Hoping that I get to row tomorrow but I still haven't heard word of whether or not development sculling practice is on.
Can I ask what Zwift is?1 -
7/22/2019 - late morning to noontime at park.
#1 - alternating pull-ups and chin-ups x 5 plus single arm 20kg KB overhead press x 5 every 2:00 for 20 rounds in 38:38 - pull-ups and right side OHP odd-numbered rounds and chin-ups and left side OHP even-numbered rounds -this was an upper body strength endurance workout not intended to be anaerobic.
#2 - run 2.0 miles warmup in 22:46, then run faster 1:00 run slower recovery 2:00 for 8 rounds = 2.31 miles in 24:00 - run fast splits mile pace equivalent = 7:18 - 7:46 - 7:41 - 7:45 - 8:25 - 8:18 - 8:32 - 8:14 - goal (too ambitious) was to run all splits between 7:30-7:45. Ran during noon hour 91F degrees 29 percent humidity during 19th hour of fasting period.2 -
1 hour on Zwift. I did a much better job at really resting than usual though there were also two sprints involved. Even then, my avg power was less than half of my FTP which was my goal.
Hoping that I get to row tomorrow but I still haven't heard word of whether or not development sculling practice is on.
Can I ask what Zwift is?
Sure! In short, Zwift is computer program that allows people to ride their bike (or run) in various virtual worlds, most of which are modeled on sections of real cities. If you have almost any smart trainer, then it will also simulate the gradient and tell the program (with varying levels of accuracy) how much power you're putting out. If you don't have a smart trainer (or a power meter), Zwift tries to make assumptions on that power on the basis of your speed (as calculated by a speed sensor on your bike) and it won't simulate the gradient. These are all connected to your computer via Bluetooth or ANT+ and the power is also how the program calculates how "fast" you're going.
Cycling Weekly has an article with an overview here and I wrote a somewhat lengthy post about it this morning which is here. You can also use it on your phone (iOS and Android) as well as Apple TV. They've also rolled out support for running but I know almost nothing about that. There should be at least a few good posts on DCRainmaker's website about it though.1 -
I walked my dog, but he was was not into a 4 mile hike. Took him home and restarted the hike without him. Rest day for my dog then. Old dogs are smart, but not me,3
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20 minutes elliptical yesterday.0
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About to due a workout called upbeat strength from a new program called morning meltdown 100!0
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1 hour on Zwift. I did a much better job at really resting than usual though there were also two sprints involved. Even then, my avg power was less than half of my FTP which was my goal.
Hoping that I get to row tomorrow but I still haven't heard word of whether or not development sculling practice is on.
Can I ask what Zwift is?
Sure! In short, Zwift is computer program that allows people to ride their bike (or run) in various virtual worlds, most of which are modeled on sections of real cities. If you have almost any smart trainer, then it will also simulate the gradient and tell the program (with varying levels of accuracy) how much power you're putting out. If you don't have a smart trainer (or a power meter), Zwift tries to make assumptions on that power on the basis of your speed (as calculated by a speed sensor on your bike) and it won't simulate the gradient. These are all connected to your computer via Bluetooth or ANT+ and the power is also how the program calculates how "fast" you're going.
Cycling Weekly has an article with an overview here and I wrote a somewhat lengthy post about it this morning which is here. You can also use it on your phone (iOS and Android) as well as Apple TV. They've also rolled out support for running but I know almost nothing about that. There should be at least a few good posts on DCRainmaker's website about it though.
You can also row to Zwift through using Painsled to connect with it but you are rowing as a biker character. They keep saying they are going to come up with a rowing version, which would make steady state days way more tolerable!1 -
7/23
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 12/20
*On a Yoga Block
5-4-3-2-2- (16)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 12/20
14-11-8-6-6 (45)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Meditate
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Nearly 9km in a double this morning. I was stroke and it felt really good. I hadn't had a good sculling practice in a while so I'm especially happy about today.
I sat stroke which was a big part of me feeling comfortable and the person in bow was really experienced.2 -
Crazy Tuesday
30 min super sweaty stair workout with trainer
5/3/1 cycle 3 week 1 deadlifts plus some single leg push downs and standing calf raises
40min treadmill intervals - 10min warm up then 2min 10k pace/1min recover/1min 5k pace/1.5 min recover x5 cool down to 40min. 3.8 miles.
8.5mile cycle ride
45 min insanity
50min boxercise
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It was Tuesday, so spin class.2
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