What Was Your Work Out Today?
Replies
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~9km in a 4. Nothing to write home about other than that the water was really choppy coming back to the dock. I might do an hour on Zwift this evening depending on how hot it is.1
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Yesterday went real hard: multiple bench sets, deadlifts, leg press, shoulders, back, push-ups, jump rope - about an hour and ten mins altogether.
Today - bi’s and tri’s + 3 mile run0 -
^ Thanks Mike. I do try to keep a steady pace. I always accelerate in the last 1k, as I'm glad the end is in sight.
Yesterday, I went bouldering. I didn't get any significant new routes - I got some new overhangs. However, they are always more about power, which I'm OK at. I'm not as good at technique and tiny hold, but I think I prefer it when I get one.
Today, I had 1 hour of vinyasa yoga. I think I may have shin splints, but the pain goes away if I do enough stuff and ignore it.1 -
Spin class, and a little more walking than usual (2 passes through the big state-wide-sourced farmer's market they have once a month at the capitol) - I'm usually very sedentary outside of exercise.1
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30min session with trainer combining barbell and resistance band with a bit of cardio
2 miles of running intervals.
5/3/1 cycle 3 week 1 bench. Plus
5x10@28kg normal grip.
3x10@21kg close grip
Flies, incline dumbbell bench, decline dumbell bench.
10 min on ski erg, my first time trying this, very impressed with the calories burnt.
Fast 5k on treadmill.
3 mile cycle ride to circuits (plus ride back)
45 min circuits class, lots of fun with water guns and paddling pool1 -
Today's hard interval workout. It was supposed to be my first ITC (Inter Squad Row). It was row 7777 meters with 7' rest, any way you want and record the time. I got to the last 500m and figured out I programed it wrong! Didn't count for my club, but screw it, the effort and intent was there! Plus, huge improvement over last week long intervals.
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Great workout @MikePfirrman including time in the red zone. Now, drink, eat and recover.1
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pierinifitness wrote: »Great workout @MikePfirrman including time in the red zone. Now, drink, eat and recover.
Thanks Pier. Yeah, I'm pretty good about that. Learned some hard lessons on that a while ago! Good luck in your race this weekend, BTW!
@ Firef1y72 - The SkiErg is the last piece of equipment that I want to complete my home gym! I would love one of those. Never tried one but many of my indoor rowing buddies have them. Fantastic workout and very complimentary to the rower. Brutally hard to sustain for long periods of time. Really a great full body workout.
In my humble opinion, after watching some of these really hardcore performance athletes and rowers train for a long time, I honestly think that if I had to pick five pieces of equipment, it would the rower, the SkiErg, some heavy KBs, an Assault Bike and Plyo Boxes. That's enough for anyone to train like a beast! I have four of the five currently. Would like some padded Plyo Boxes but man are they expensive.0 -
Had planned to go to zumba, but when I arrived at the gym I discovered class was canceled. I wasn't wearing the right shoes for other stuff, so I came home to do 30 minutes on the elliptical and a short fitness blender workout.2
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7/25/2019 - at Santa Cruz with less than 90 hours to my Sunday morning 6-mile fun run and an earned rest day sporting shoulders DOMS from yesterday’s double KB carries complex.
Will walk 2-3 miles in a while for some transportation active rest meeting a client for dinner. Will do an easy run tomorrow with some strides.
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I ended up doing an hour on Zwift but dear god was my power meter (Powertap P1) having drop out issues. I'm not sure what the issue is. The firmware is up to date and they have fresh lithium batteries. I am going replace the batteries one more time, take a 15-20 min test ride, and if that doesn't work call customer support tomorrow. The best solution would be i just got crappy batteries or it needs a new battery caps and they'll ship a set out to me for free (though I think mine has the newer caps that solved various issues). The worst is that I ship the pedals out and there ends up being battery damage that isn't covered under warranty.
edit: I just replaced the batteries and there is, thankfully, no visible battery damage in either pedal.2 -
0.5 warm up run
1.25 Mile Interval run
30 minute interval bike ride (1-1)
2000m row (500m splits as fast as possible with 30 seconds rest in between)
0.5 mile cool down
Workout time: 55 min
I can do endurance and intervals for hours, been trying to work on my upper body, leg, and core strength with various warm ups, but my bum knee (injury from high school) has been bothering me today so I took a break from intense workouts that pound on my knee. Did not get into the red zone, but happy that I made it to the gym and got a workout in as I took yesterday off to ice my knee. Hoping to be back to creating abs and muscle tone tomorrow!!3 -
pierinifitness wrote: »7/25/2019 - at Santa Cruz with less than 90 hours to my Sunday morning 6-mile fun run and an earned rest day sporting shoulders DOMS from yesterday’s double KB carries complex.
Will walk 2-3 miles in a while for some transportation active rest meeting a client for dinner. Will do an easy run tomorrow with some strides.
Best of luck in your run! Go you!!0 -
jiujitsu0
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10 min on ski erg, my first time trying this, very impressed with the calories burnt.
I’ve been wanting to try this. I used to live in an environment with cross country skiing and boy does it work you out. I had to do it a lot to try to use my arms more Bc I have much more strength in my legs ba my arms. Man did getting my arms worked from cross country skiing improve my upper body, which led to better strides and forms on my run!2 -
3km fast walk on 10 incline, 5 speed, on treadmill with leg weights.
45min Strength exercise with weights.1 -
Virgin Active grid lean class - "45 Min HIIT class" and a 10km Interval run coming up at lunch.1
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Yesterday: BodyPump and about 16,000 steps of walking. Skipped part of squats and most of lunges due to current aggravation of a longstanding hamstring issue; I did some bicep work during the lunge track instead.
Today: Just a bit of walking.1 -
7/25pm
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Conditioning
Jumprope - 3min on 1min off x 5 (15) min
7/26am
Mobility
Animal Flow Daily 5
Strength
Handstand Pushup - Pavel Fighter Progression (3RM) Day 15/20
*On a Yoga Block
5-5-4-3-2- (19)
Pull-ups - Fighter Pull-Up Program (12R Max) Day 15/20
14-14-11-8-6 (53)
Yoga
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Core Strength
Compression Drills- 3 x 10 (30)
Back Bridge - 5 x 5 @30s (150s)
Pancake Stretch - 5 x 5 @30s (150s)
Meditate
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Quick half an hour ride to test the power meter. I think everything is back to normal. I suspect the primary issue was interference from the bluetooth on my laptop being on. I rarely keep it on but sometimes I daftly forget to turn it off (which I realize is not wise for security reasons as well).
I road for 5 min with the bluetooth on both my phone and my laptop turned off, then turned my phone's bluetooth turned on, and 5 or 10 min later opened Zwift Connect on my phone (which isn't connected via bluetooth but I figured I may as well cover my bases.
No dropouts for the first 23 minutes and then three very minor ones after 23 minutes which may have been when I turned on Zwift Connect. That's significantly better than yesterday.
As a nice bonus Natia van Heerden, who got first among the women at IRONMAN 70.3 Hawaii this year zoomed around me a few times as we were on the same very short course on Zwift this morning (presumably late afternoon for her).2 -
Light 50 minutes today. 5K on the rower, then the rest on the AirDyne Pro. Really recovery work.
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Another Friday, another 7K rowed in the double. Rowed a little faster today, partly because I pushed a little harder in the pleasant weather, but mostly because my Big-10-champ rower buddy is on vacation this week, and rowed with me on a weekday for a change (so strong!
. . . and she's a sweetie, besides). 3 -
MikePfirrman wrote: »pierinifitness wrote: »Great workout @MikePfirrman including time in the red zone. Now, drink, eat and recover.
Thanks Pier. Yeah, I'm pretty good about that. Learned some hard lessons on that a while ago! Good luck in your race this weekend, BTW!
@ Firef1y72 - The SkiErg is the last piece of equipment that I want to complete my home gym! I would love one of those. Never tried one but many of my indoor rowing buddies have them. Fantastic workout and very complimentary to the rower. Brutally hard to sustain for long periods of time. Really a great full body workout.
In my humble opinion, after watching some of these really hardcore performance athletes and rowers train for a long time, I honestly think that if I had to pick five pieces of equipment, it would the rower, the SkiErg, some heavy KBs, an Assault Bike and Plyo Boxes. That's enough for anyone to train like a beast! I have four of the five currently. Would like some padded Plyo Boxes but man are they expensive.
My wishlist for my home workout area, are a slam ball, trx, boxing bag and plyo boxes. Got the slam ball (my PT has given me some pretty tough workouts to do with just the ball). Next on list is trx, then starting on plyo boxes (at the moment I'm jumping on to a step at the highest setting). But the boxes start at £100 for a 12" so its gonna take a while.
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7 mile bike.
Tomorrow I'll be doing a 'fitness test' in the morning with my youngest for a Personal Fitness merit badge through scouting... timed 1 mile run, as many sit-ups, pushups and pull-ups as we can do in 1 minute each... Then on to an Eagle Scout project, where we will be spending the day hauling wood planks and digging...
Should be a good time. 4 -
Friday fun and games.
2miles cyclex2 to get to and from personal training.
30 min beach workout with trainer. Really tough little circuit including burpees, broad jumps, ladder jumps, plank and sprints across the sand.
Ipswich twilight 10k road race1 -
JustSomeEm wrote: »7 mile bike.
Tomorrow I'll be doing a 'fitness test' in the morning with my youngest for a Personal Fitness merit badge through scouting... timed 1 mile run, as many sit-ups, pushups and pull-ups as we can do in 1 minute each... Then on to an Eagle Scout project, where we will be spending the day hauling wood planks and digging...
Should be a good time.
Woo! Earn that badge!1 -
1.5 mile walk. I would have liked to go much further, but it’s hot and humid here and the dogs rebelled.1
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7/26/2019 - in Santa Cruz -
Mid-morning - walk 3.31 miles in 60 minutes.
Late-afternoon - #1 - walk 1.0 mile in 19:17 - #2 - slow run 1.0 mile in 11:52 - #3 - Sprint 8 half run fast 0:30 jog recovery for 1:30 = 0.77 mile in 8:00 splits mile pace equivalents were 6:33 - 6:27 - 6:37 - 6:41 seemed slower so good running fast running efficiency - #4 - walk 1.0 mile in 20:00.
Hungry as a bear today so ate big.
Tomorrow will be walking and 4-6 strides, resting and early to bed for Sunday’s Wharf to Wharf 2019.
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A John Benton workout- 90 minutes of low impact exercise!1
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