What Was Your Work Out Today?
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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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JustSomeEm wrote: »2
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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 Therapy1
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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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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
2
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