What Was Your Work Out Today?
Replies
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7/23/2019 - during noon hour at office and then park -
#1 = bar dips x 5 for 10 rounds = 50 bar dips in 5:54.
#2 = (a) run 2.0 miles warmup in 18:20 then (b) fast run 0.1 miles in 0:37 = 6:24 mile pace and finally (c) Sprint 8 half 0:30 run fast 1:30 slow jog/walk recovery for 4 rounds = 0.73 miles in 8:00 - average HR = 150 bpm (83 percent) maximum HR = 166 bpm (92 percent) total 105 calories - splits mile equivalents were 6:15 - 6:39 - 6:44 - 6:39 all good enough for today.
Five days to Wharf to Wharf 2019, my Sunday 6-mile fun run.2 -
Monday night- 60 minute Krav Maga class. Can’t tell if it was an extra hard class, or I’m just a little worn out.
Today:
10 minute warmup
Squats 3x7
DB row 3x12
Step ups 2x12
Pushups (hand release, which are way harder for me) 2x81 -
Steady State work again. 30 minutes on the Indoor Rower and 30 on the AirDyne Pro bike. Getting to be a "pro" at controlling the Heart Rate. I'm feeling more fresh as a result when I do my harder days and not as exhausted through the week.
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PHUL lower power and the walk to the gym and back.0
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Monday
75 minutes' bouldering. An OK session, but not brilliant. I also (ignoring the gym bit of the day) got 18,000 steps.
Tuesday
Indoor rowing. I did my first ever 10k. It was hard work, in part possibly down to the humidity. It was only 2.27 pace.2 -
Yesterday;
50 min spin class (about 17 miles)
60 min yoga sculpt1 -
Today it was just over 1.5 mile run (got the go-ahead from my ortho yesterday to run again). Hopefully some yoga when I get home.2
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Yesterday the temperature here went up to almost 30C with high humidity - seemed like a perfect time to do Ballet Barre Fit in a studio cooled by a single fan.
BBF is easily the hardest class I do, and I also do things like BodyPump. I was really proud that the only bit I couldn't do was the jumping-between-squats-and-lunges bit
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1 hour 40 minutes walk to our middle school track and did 15 laps around totaling (3.33 miles) and then walked back home. So total walk in miles was 5.28, not bad could have done more but had to be home.1
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My husband and I are in a running club based out of a craft brewery in our 'hood. It meets every Wednesday, and people do either 5K or 5 miles. Today will probably be 5K, since I did a lot of lifting yesterday and I'm still sore!2
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7/24
Mobility
Animal Flow Daily 5
Handstand Pushup - Pavel Fighter Progression (3RM) Day 13/20
*On a Yoga Block
5-4-3-3-2- (17)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 13/20
14-11-8-8-6 (47)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Meditate
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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.
That sounds amazing. Thanks for the info. Riding my bike is my favorite exercise. I’m riding 12 miles today. Spin is a close second, but I only do that in winter. I’ll have to check out Zwift. It sounds right up my alley!1 -
Today, is a sad day. For today, is leg day. In a few dreary hours, I will arrive at the GLORIOUS house of gains, only to leg press, squat, and calf raise myself to death, to crawl out and home, because I will be unable to walk. However, tomorrow will be chest day, where I will be reborn. Just like Jesus.5
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Yet another 7k or so rowing the double . . . but finally a little cooler, and not steambath-humid, so we threw in some power 10s just for fun. 2
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2.5 mi run and strength training workout1
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30 min early morning sprint session with my trainer. Today we did heart rate training, oh thrill of thrills.
11mile bike ride, took me an hour but my first 10 mile+ ride and I'm riding for pleasure rather than speed.
1 hour piyo class - said it before and I'll say it again, this class is really helping with my flexibility. Outside tonight which was really relaxing1 -
Another repeat of yesterday. One hour of cardio, half on the Indoor Rower and half on the Air Dyne Pro (Assault) Bike. Surprised at what I'm holding in Watts on the Assault Bike for keeping the HR in check. 154 Watts today very comfortably for the half hour on the bike after the 30 minutes of rowing.
I used to assume the AirBike Watts were wrong but found out recently that they are rated A Class accurate (guaranteed to be within 1%). I can just hold bike Watts consistently higher than rowing Watts, which makes sense. Biking is more efficient.
@drmwc - congrats on your first 10K! That's a long row! Don't worry about pace. I wish I could start all over again with what I know now. Just learn good form. That's first. Keep your slower work relatively easy and your harder work hard. Use that same stroke for slower work or for faster work -- same power, just slower or faster SPM (strokes per minute). Pace comes with endurance power, much different than sheer power. Any guy at the gym that can deadlift 500 lbs would kill me on a rowing sprint. Race me for 2K or 5K, I would crush 99% of those same guys. It's about how much power can you sustain for long periods of time with efficiency and not building up too much lactic acid. Your power builds up over time and you gain the ability to crank it up without building up the muscle fatigue.
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7/24/2019 - at park during noon hour, 91F degrees, 22 percent humidity.
Double 20kg KB carries complex for 3:00 (0:15 carry time for each with 0:05 transition time to next carry: #1 = double waiter carry, #2 = R waiter carry + offset L rack carry, #3 = L waiter carry R + offset rack carry, #4 = double rack carry , #5 = R rack carry + offset L suitcase carry, #6 = L rack carry + R offset suitcase carry, #7 = double suitcase carry x 3) equals one round - completed 3 rounds with 3:00 rest between rounds in 15 minutes - average HR = 123 bpm (68 percent) maximum HR = 152 bpm (83 percent) total 156 calories. This is tougher than it reads!
Run 2.04 miles in 21:50 - average HR = 141 bpm (78 percent) maximum HR = 147 bpm (82 percent) total 267 calories.
Sprint 8 three-quarters - 6 rounds of 0:30 run fast and 1:30 slower run/jog/walk recovery = 1.1 miles in 12:00 - average HR = 152 bpm (84 percent) maximum HR = 161 bpm (89 percent) total 156 calories - splits mile pace equivalent were 6:49 - 6:57 - 6:50 - 6:38 - 6:43 - 6:21, all sub 7:00 mile pace which is good.
Fun run tapering now begins. Headed to Santa Cruz tomorrow, run is Sunday morning, temperature is forecast to be wonderful.
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60 minute Krav Maga class tonight. Lots of hill sprints and tire flips tonight.2
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Took the canoe out into St Mary's Channel for some fishing. Paddled around Pine Island for a few hours and stopped at a small abandoned Island to explore and swim. Paddled back against the waves.4
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Went for a bike ride this morning, which was cut short when it started to pour 20 minutes in (luckily, I was close to home when the skies opened). This evening, I went to a class at my gym called "Torch" which varies from week to week, but tonight was stations with weights, medicine balls, battle ropes, etc., interspersed with whatever exercise came up with a roll of the dice (could be something as easy as 10 crunches, or more challenging...like 90 seconds of push-ups.)0
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Yet another 7k or so rowing the double . . . but finally a little cooler, and not steambath-humid, so we threw in some power 10s just for fun.
Addendum for today:
Went to a fun event (for "young professionals"
) at a local lake where there were sampler sessions of lots of things: Paddleboard yoga (first time for me), hula hooping, booths for things like Code Red and Orange Theory where we could get on their WaterRowers (in one case for a free t-shirt if I could beat my (younger 
) friend over 150m - heh), a local fitness training group where we did a lateral band walk challenge (again for a free t-shirt), a row in our rowing club barge, and some non-exercise things (like a pontoon boat ride, watching a circus aerials performer).
Then I helped row the rowing barge down the lake to the take-out ramp, load it up with all the oars and a couple of rowing singles (the wider recreational ones), take the barge apart into 2 sections, and load it onto 2 good-sized boat trailers.
So fun.3 -
Yet another 7k or so rowing the double . . . but finally a little cooler, and not steambath-humid, so we threw in some power 10s just for fun.
Addendum for today:
Went to a fun event (for "young professionals" ) at a local lake where there were sampler sessions of lots of things: Paddleboard yoga (first time for me), hula hooping, booths for things like Code Red and Orange Theory where we could get on their WaterRowers (in one case for a free t-shirt if I could beat my (younger ) friend over 150m - heh), a local fitness training group where we did a lateral band walk challenge (again for a free t-shirt), a row in our rowing club barge, and some non-exercise things (like a pontoon boat ride, watching a circus aerials performer).
Then I helped row the rowing barge down the lake to the take-out ramp, load it up with all the oars and a couple of rowing singles (the wider recreational ones), take the barge apart into 2 sections, and load it onto 2 good-sized boat trailers.
So fun.
I chuckled at the bit in bold All and all sounds like a fun event though. I'm always curious about paddleboarding. Not curious enough to try (as if I would have the time...), but curious none the less.
Today I did a lot of resting.2 -
Yesterday was a 15 mile bike ride with my youngest kiddo. He hasn't biked since last summer, so it was a slower ride than I'm used to. I may do another ride this evening - we'll see. I *need* to yoga or stretch, I think. Maybe tonight... Gotta get better at taking care.0
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Two 45 min spin classes this morning for a total of 27 miles. Oof.1
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30 minutes on the treadmill, 15 at 0 incline 3+mph, 15 at 4 incline 2+mph.
Then the 30 minute express circuit at Planet Fitness, really pushing myself on the cardio bits.
Burned just about 800 calories.0 -
Walking with my pups and to work (maybe 1.5 miles total) and yoga/handstand practice0
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7/25
Mobility
Animal Flow Daily 5
Strength
Handstand Pushup - Pavel Fighter Progression (3RM) Day 14/20
*On a Yoga Block
5-4-4-3-2- (18)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 14/20
14-11-11-8-6 (50)
Meditate
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So far...making coffee. But...will walk minimum 8,000 steps with my willing dog, and an hour of Pilates later this afternoon. That's pretty much my routine every day. 0
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5.5+ miles and near 4 hours mowing the lawn starting a little after 6 as my workout today. Might do core work this afternoon.
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