What Was Your Work Out Today?

Still just grinding out 8K+CD on the rowing machine, usually 6 days a week, usually SS (working on various techical details**), for the C2 Holiday Challenge. Currently at 159,511m of 200,000m needed by Christmas Eve (I'm about 3 days ahead, from which some rest days will come, but probably not as many as 3 - we'll see).

This was today, 4 x 2K on, 2:30 off, row 6 strokes out of each 2k piece, drink water, wipe sweat, row into next piece; on the last piece, row out the whole 2:30 easy as a CD. Average split by piece 2:24.5, 2:24.5, 2:28.1, 2:25.0, (so each 2K takes between 9 & 10 minutes) at spm 23, 24, 23, 24. I'm not fast, but heck, I'm a li'l ol' lady currently teetering on the edge of lightweight: I think I'm doing OK, dadgummit.

It looked like this, Garmin's estimated spm (it's a little off sometimes) overlaid on HR. You can see the HR drift from piece to piece (power not exactly equal every stroke, of course, but usually in a close range), and the lag in HR drop after the row-out strokes (not to mention the obvious stop in piece #3 to fix my $&*# streaming audio).


** Technical details most frequently attended to, always one at a time because I have a simple brain: Heels down first to shift power curve peak left (usually good for a second or two in split); power curve smoothness generally; firming up musculature between shoulder blades (has to do with some nerve impingement issues in right shoulder, maybe, but also drops the split a second or two (!)); accelerate the finish/equal speed away; and - as always - trying to feel that slight unweighting of self on seat from catch to finish. I'm probably forgetting some others that I remember when I feel the fault, or see it in the power curve.

I am on my third day of rest. I miss working out and my head tells me I am losing everything fitness wise that I have worked so hard for. I know I can’t undo my hard work in three days. My body needed rest, rejuvenation. Rest, eating well, sleep and a massage. Hopefully I will come back stronger!

pierinifitness wrote: »

HilTri wrote: »

I am on my third day of rest. I miss working out and my head tells me I am losing everything fitness wise that I have worked so hard for. I know I can’t undo my hard work in three days. My body needed rest, rejuvenation. Rest, eating well, sleep and a massage. Hopefully I will come back stronger!

Kudos to you for giving yourself this rest. I, too, struggle with rest but it feels great after such rest to discover how helpful it was and you crank out an awesome strength or cardiovascular conditioning workout; and, maybe a new PR.

This. Enough rest, and you'll be back with a roar. Rest is pulling back the bow. Hard, though . . . yup.

Upper body today, got a good pump in.

Ran 14 miles yesterday so today was my easy day! A little bit of roller blading 😊
https://youtu.be/mH_0pR_woyM

15 miles / 46:27 / 485 calories
Had to take it slow after my knee issue last night.

Sunday is usually a rest day for me. But today it was lovely outside so I went for a quick run (1.5 miles) just to get outside.

Sunday
3mile run to keep my streak going. Was hanging and it was only supposed to be a mile but it felt so good to sweat the rest of the alcohol out

Lower body day and ab work.

6x 8:00/2:00r steady state 18-22 rate with the last minute of each interval full pressure with no rate cap.

I got down to 1:36 for a very short period of time during the last minute of the first interval which is the lowest my split has ever been. I mainly just wanted to see if I could do it once I noticed I was in the low 1:40s. During the last interval experimented with how engaged my arms are during the drive after observing various people in front of me who I know are good rowers. That seemed to make a noticable difference.

Wednesday is 4x500m @ 1:45.2 (my last 1k pace), or so I'm told. If we're allowed to try to shave seconds off I might try to go down a second.

Ended at 13.3 miles after feeling something wrong in my leg underside where the leg and butt meet. I tried shifting positions and lowering from 25, but it kept feeling wrong, so I stopped. I’d rather end 1.7 miles early than risk a muscle tear, cramp, or whatever this was.

13.3 miles / 38:59 / 457 calories

Early am mobility work (GMB Elements, wk2/d1). Morning 20 min arc trainer, 20 min ab circuit, 20 min arc trainer. Afternoon ~45 min indoor rock climbing with my sons.

about 1 hour 10 minutes of brisk walking & 1 hour 50 minutes of pilates ( took 2 classes)