What Was Your Work Out Today?
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Friday: swam 4500 yards in 90 min
Saturday: yoga/HIIT class
Sunday: rest
Today: ran 6 miles (9:20 for the the flatter miles; last 3 miles were pretty steep, closer to 10)1 -
5/27/2019 - at park -
#1 - Alternating pull-ups and chin-ups - 100 reps in 20:51.
#2 - Bar dips - 100 reps in 14:37.
#3 - Run 8.0 miles in 1:26:33.1 -
Quads, glutes, chest, triceps1
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This morning I rowed an hour and a half row in a very mixed 8. I sat 6 seat. It was an open club row and we did some 500m races. I feel like if I got anything out of today, it was working on early roll ups, our stroke seat was really great and I worked hard to emulate her early roll ups (which I think I was pretty successful at). It was the first time it really clicked.
After that was coffee/breakfast with a good chunk of the club then making granola bars then workout number 2.
1 hour on the bike inside. I did one of TrainerRoad's endurance workouts. It felt appropriately endurancy and I don't feel worn out. I think the current plan is to do one hour workouts on the bike at the endurance level Monday and Wednesday evenings/afternoons. It's less tiring for me than swimming and is less of a hassle. The fairly accurate calorie count is also a bonus. Also I like TrainerRoad as a company, both in terms of the product and their business ethics, and given the nature of being on a smart trainer (I have it set to power match with my pedals) I can't push myself over the prescribed workout.2 -
1 x 10 Reps Squats
10 Miles XT or HIIT
1 x 10 Reps Squats
Biking:
300 in 30: Day 27
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
220|300 Miles - 30:53
230|300 Miles - 31:57
240|300 Miles - 29:29
250|300 Miles - 29:54
260|300 Miles - 28:50
Rode blind again, HIIT or Cross Training, I forget which program. Ended up focusing on keeping my stupid legs up, elevated (high arc), and moving. Which turned out my fastest ride time this month. The nicest thing is I didn't feel like I was going that hard. The sweat drench all the way down to my belly button back and front was the easiest alert. The mood boost as I sit here typing this is the next big "good ride" alert.1 -
My workout today was supposed to be 3x2k/4min rest. However, I had no idea what pace to shoot for, so I essentially did a 2k test and then decided to just do a 5k steady state row. Lesson learned.
I also now know that my current 2k is 7:43.5.2 -
I spent all weekend at the pool. It was a great reminder just how much of a workout splashing around and swimming all day is. Hello summer!
I also went bike riding for an hour, and walked 4+ miles on Saturday because it was such a beautiful day out (though very hot - hence the pool parties LOL). I love making my workouts outdoor physical activities that feel more like fun than exercise.1 -
Rowed the double yesterday for about an hour; rode the spin bike through a spin class today. Just plugging along . . . .3
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Walked my dog for 40 minutes this morning, the rest of the day I will be doing more yard work.1
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10 minute treadmill warmup
1 leg Romanian deadlifts 3x8
Push ups 3x10
1 arm DB row
10 minute walk cool down1 -
Crazy Tuesday
1mile warm up run
30min stair workout with PT- lots of sprints, tricep walks down the stairs, bear crawls up them, running up the very steep bank next to the stairs.
Zumba
Insanity - we did the brutal, leg heavy routines again
Boxercise - partnered the instructor which meant I was expected to punch hard.1 -
45 min on the stationary bike while watching TV.
Walking 3 miles home from work.
30ish minutes weight lifting.
This is more than usual for me!0 -
My workout today was supposed to be 3x2k/4min rest. However, I had no idea what pace to shoot for, so I essentially did a 2k test and then decided to just do a 5k steady state row. Lesson learned.
I also now know that my current 2k is 7:43.5.
3 X 2K is brutal. 4X even more so. Though I've only ever done the full Pete Plan, I'd say with your current 7:43, you're looking at roughly 8:15 or so on the intervals, perhaps a bit closer to 8:05 with that being your first attempt (and likely you were holding back shooting for 3 and missed the mark). That's a good benchmark to start with. Knowing your all out 2K and 5K is a great starting point for the erg. I have a feeling if you knew it was all out (and one rep) you'd be a lot closer to 7:30 or so (just based on your Steady State workouts I've seen on here).
To give you an idea of comparison, whenever I saw someone do a 4 X 7:3X (somewhere in the 7:30s), they'd be close to going, if not under 7:00, for their flatout 2K time. I've only been able to hold 7:40s on a 4 X 2K and my PB time was 7:11. And that was incredibly hard for me then. And mine were all mid to high 7:40s, not close to 7:30s.
50 minutes on the AD Pro today. Going to the doc for follow up today. I have a feeling I had a bug, fever or flu (or something similar all of last week). I'm feeling 60% better. My back is still hurting, so no rowing, but the 50 minutes on the Assault Bike today was not that hard for me. Also, more importantly, my daily energy levels seem back to normal. Really working hard on cleaning up the diet (weight is in autopilot on maintenance and has been around 9 years now). Even after nearly a decade on maintenance, the difference I feel when I eat better is amazing.
2 -
Goblet squats 3x10
Dumbbell bench press 3x10
Seated row 3x10
Calf raises 2x12
Tricep pushdown 1x15
Not part of my workout, but walked 11.65 km (over 7 miles) during work today.0 -
5/28/2019
A comfortable 2 mile walk near my office today, beautiful weather, to get a chicken teriyaki rice bowl, trying to work off a little soreness in my wheels from yesterday's 8-mile run. That's it for today.0 -
MikePfirrman wrote: »My workout today was supposed to be 3x2k/4min rest. However, I had no idea what pace to shoot for, so I essentially did a 2k test and then decided to just do a 5k steady state row. Lesson learned.
I also now know that my current 2k is 7:43.5.
3 X 2K is brutal. 4X even more so. Though I've only ever done the full Pete Plan, I'd say with your current 7:43, you're looking at roughly 8:15 or so on the intervals, perhaps a bit closer to 8:05 with that being your first attempt (and likely you were holding back shooting for 3 and missed the mark). That's a good benchmark to start with. Knowing your all out 2K and 5K is a great starting point for the erg. I have a feeling if you knew it was all out (and one rep) you'd be a lot closer to 7:30 or so (just based on your Steady State workouts I've seen on here).
To give you an idea of comparison, whenever I saw someone do a 4 X 7:3X (somewhere in the 7:30s), they'd be close to going, if not under 7:00, for their flatout 2K time. I've only been able to hold 7:40s on a 4 X 2K and my PB time was 7:11. And that was incredibly hard for me then. And mine were all mid to high 7:40s, not close to 7:30s.
50 minutes on the AD Pro today. Going to the doc for follow up today. I have a feeling I had a bug, fever or flu (or something similar all of last week). I'm feeling 60% better. My back is still hurting, so no rowing, but the 50 minutes on the Assault Bike today was not that hard for me. Also, more importantly, my daily energy levels seem back to normal. Really working hard on cleaning up the diet (weight is in autopilot on maintenance and has been around 9 years now). Even after nearly a decade on maintenance, the difference I feel when I eat better is amazing.
Thank you, thank you, thank you. That was very helpful. I think the one issue that not starting with week one of the BPP is that I have no real basis for the interval workouts. I was able to figure it out for the single distance rows, but the intervals have been trial and error. I'll aim for a 2:03ish split for the 1,500m intervals in a few weeks.
Good on you for not rowing today with your back hurting. How was your dr appointment?1 -
C25K Day 1 with a walk2
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2 x 10 Reps Squats
10 Miles Crosstrain
2 x 10 Reps Squats
Biking:
300 in 30: Day 28
XXXXXXXXXXXXXX
010|300 Miles - 31:53
020|300 Miles - 29:19
030|300 Miles - 29:45
040|300 Miles - 30:40
050|300 Miles - 31:12
060|300 Miles - 30:59
070|300 Miles - 29:33
080|300 Miles - 30:34
090|300 Miles - 29:52
100|300 Miles - 34:00
110|300 Miles - 31:53
120|300 Miles - 30:28
----Birthday Break----
130|300 Miles - 30:36
140|300 Miles - 32:10
150|300 Miles - 30:30
160|300 Miles - 31:47
170|300 Miles - 29:12
180|300 Miles - 30:35
190|300 Miles - 32:38
200|300 Miles - 30:55
210|300 Miles - 30:24
220|300 Miles - 30:53
230|300 Miles - 31:57
240|300 Miles - 29:29
250|300 Miles - 29:54
260|300 Miles - 28:50
270|300 Miles - 29:29
Blind ride in crosstraining mode. Got distracted by a movie for a little while and my pace dropped. All things being relative, a 10 mile set sub-03:00 miles @ 29:29 is just fine for me any day.
Good luck to everyone else this week!
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Tuesday: insanity cardio power & resistance
Wednesday: p90x back & biceps
2
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