What Was Your Work Out Today?
Replies
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Dynamic warmup
Squats 5x5
Bench press 5x5
DB row 5x5
1 mile walk with the dogs2 -
21 Day Fix Day 9: Upper Body Fix+10K steps1
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MikePfirrman wrote: »Missing the AirBike already. 60 minutes on the Indoor rower today. I have to really work at getting the HR down. It might mean (for now) 16 SPM work. Obviously, this was too high of HR for a Steady state row.
It's OK because I have four or five days off planned next week to go to San Diego.
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Dunno about you, but I always have trouble committing to that > than that 2:30, however necessary. It's like it's a speed bump . . . !
Have fun in SD!1 -
8/21
6-8am
Yoga
5 Tibetan Rites (5 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 5 Rounds
Strength
Core Compression Drills
3 x 10
Meditate
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MikePfirrman wrote: »Missing the AirBike already. 60 minutes on the Indoor rower today. I have to really work at getting the HR down. It might mean (for now) 16 SPM work. Obviously, this was too high of HR for a Steady state row.
It's OK because I have four or five days off planned next week to go to San Diego.
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Dunno about you, but I always have trouble committing to that > than that 2:30, however necessary. It's like it's a speed bump . . . !
Have fun in SD!
Thanks Ann, I was working hard on my slooow recoveries and picturing the gravity just slowly take me back. At 16 SPM, that I did some of, I will say it makes you really pay more attention to each stroke.
My wife and I adopt shelter dogs and cats (we have six right now including our sons). Our three dogs are at Camp Bow Wow as we speak getting acclimated to dog play. We hardly ever take vacations but this dog place is right across the street and the doggies get to play nearly all day long with other dogs. We are probably more overprotective of our animals than we were our kids!2 -
I got another 90 minute bouldering session in.
I introduced my little brother to the wall. He loved it, and I'd looking into climbing regularly.0 -
Shoulders and Arms!1
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1/2 hour spin, abs, stretching. Going to try to make time for an outdoor ride this afternoon too.1
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Wednesday and summer, so another 7.1km row in the double.
Hot, humid, little to no breeze, bright sun . . . easy pace.
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Wednesday
Day 3 of my bootcamp week.
3 mile cycle to get to and from PT
Ihr beach workout with PT mostly sprints but some burpees, jumping and planks
1hr piyo class1 -
Spin class again, mostly Z3, some Z4.10.6km in a quad. Super glassy water but a really difficult to deal with current which was only really an issue with docking (part of what made yesterday's docking experience awful). Got noticeably better at squaring and feathering with my fingers (I need to try different grip sizes as well) and spent the last quarter of practice getting more length at the front end of my stroke which I apparently was also successful at doing.
Do you have a 12"-ish hunk of suitable-diameter dowel at home to practice with? Can help.
Just for the LOL: One of my coaches described the motion as like scritching a tiny dog between the ears with your fingertips.
Presumably your more length at the front end is coming from more length at the back end . . . .
We're working on, among other things, getting me to get more reach at the catch, so to get my hands out further past the gunnels. Part of it is a confidence issue and part of it is potentially an equipment issue. My layback is actually pretty good, in part because when I'm rowing with the men's team I'm the shortest in the boat (I'm 5' 8") so I had to learn how to "row tall" pretty quickly at both the front and back ends.
I rowed 4,600ish meters in a single this morning for my private lesson. The primary goal was getting more comfortable in a single but we also worked on the finger stuff (it's getting better...) and my reach at the catch (see above). The person who coached me, the main sculling coach, wants me to try oars with a shorter inboard length to see if that changes anything for the better - I suspect it will.
I apparently am progressing along well - and save for not squaring with my wrists, nothing I'm doing won't work itself out with more time in a single. I've also gotten much better at steering. Oh also, the rec single was deemed "too easy" for me by my coach and apparently we do have a second single that is in working order, the right weight rating for me, and not exceedingly narrow.
And for non rowing on the water people:
https://www.youtube.com/watch?v=bbIQh3CPLUE 2 -
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1 hour walk in the pouring rain (boo!) at 2.9 miles ph pace. Last 10 minutes was walking up and down 4 flight stairs.2
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8/21/2019 - during the hour before noon at park -
Burpees x 5 plus two-hand KB swings with 24kg KB x 15 every 1:30 - completed 20 rounds (100 burpees and 300 KB swings) in 29:20 - average HR = 151 bpm (84 percent) maximum HR = 165 bpm (92 percent) total 371 calories according to Garmin.
Note: burpees had a push-up and a jump with hands overhead for each rep. Hadn't done them in a long time, didn't know what I was in store for; they were easier than the last time I did this workout due to spillover benefit of running.
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SS indoor rowing again. Bike parts come in today or tomorrow. Just have to figure out how to put it back together.
Did 20 minute row X 2 today and then a 10 minute one with strapless C/D. Man I've gotten bad at strapless work. Not sure what happened with that one screen shot but it says 13 SPM -- it was really 17. Likely because I thought I'd do an hour straight through and then reconsidered and broke it down, stopping the original row after 20 minutes. Likely that's the reason it went all wonky on me. Second row didn't store to ErgData (my workout log) so that's aggravating. Said I need to update my firmware on the rower. That's been long overdue anyway.
All added up to around 10.5K meters if you count the C/D strapless.
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1.5 mile morning walk with my son and the dogs. This involved all sorts of variety, such as Simon Says, walking in circles to get dizzy, etc. Everything is more fun with a 9 year old:)
Tonight- 60 minute Krav Maga class4 -
8/22
6-8am
Yoga
5 Tibetan Rites (5 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Strength
Handstand Pushup - GTG
*On a Yoga Block
5 x 2 (10)
Pull-ups - GTG
5 x 6 (30)
Cossack Squat - GTG
5 x 8 (40)
Meditate
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I just started following this thread again. Love seeing everyone's workouts. Yesterday mine was:
AM- 5.5 mile slow, easy run+ 25 minute dog walk
PM-50 minute strength training total body with PT+ 15 minutes stretching/foam rolling+ 25 minute dog walk
Today:
AM-25 minute dog walk
PM(planned)- 7-8 mile run with 4 @ tempo pace+ stretching (yes, if I type it here then I have to do it...)2 -
pierinifitness wrote: »8/21/2019 - during the hour before noon at park -
Burpees x 5 plus two-hand KB swings with 24kg KB x 15 every 1:30 - completed 20 rounds (100 burpees and 300 KB swings) in 29:20 - average HR = 151 bpm (84 percent) maximum HR = 165 bpm (92 percent) total 371 calories according to Garmin.
Note: burpees had a push-up and a jump with hands overhead for each rep. Hadn't done them in a long time, didn't know what I was in store for; they were easier than the last time I did this workout due to spillover benefit of running.
I love this style of training. You get a ton of volume and still stay kinda fresh...1 -
0.5 mile walk and dynamic warmup, followed by 1.5 miles of various hill sprints and other races. My son sets the course, and I follow! Great workout and a fun time with my boy:)1
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@J72FIT, what I like about it is the ability to pick and choose the exercises making up the workout, tailored to how my body feels which can vary from day to day. If you follow my training journals, you'll realize the stuff I do is all over the place but I do have certain exercises that I regularly do. I call this my "intuitive training" approach. Never quite sure what I'll actually do until I show up but it will generally have elements of intensity to make it a legitimate workout. Won't win any bodybuilding contests or sport big arms and chesticle muscles but I'll likely be among the top finishers in a race up the stairs of a 100-story skyscraper.
It's all good, we just got to show up and do it. And, the program we follow needs to match our fitness training personalities for best results. Thanks for your comments.1 -
800m run
4 rounds:
-25 jumping jacks
-10 lunge twist
-10 push ups
800m run
5 rounds:
-50 heavy jump rope
-40 mountain climbers
-30 kb swings 30 lbs
5 rounds:
-20 dB pull through w/plank 20 lbs
-20 sit ups w/ dB 20 lbs
1.2 mile run
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Guess who has a 5k (erg test) that they need to do by by January first and is apparently needing to aim for the 75 percentile for their age and gender....grumble. Ideally I'd like to have a good ish test by Sept 7th (yes, I just found out about this this morning). I'm going to do one either tomorrow or Friday and see how I fair. My goal split is 1:54.9. I don't have super good data for this right now because the last 5k I did wasn't an erg test. That said the last 7,500 piece I did was mid may and my split was 2:05.1. Tomorrow's will be a benchmark. @MikePfirrman - do you have any advice?
In other news, I had a very good row this morning. 13.4k in an 8 - I was 2 seat in the non-novice boat today My catches have apparently gotten significantly better over the past month and I got a lot of good feedback. The water was amazing save for some really unfortunate wake from one of the coaching launches that we had to row through towards the end. 2 -
Guess who has a 5k (erg test) that they need to do by by January first and is apparently needing to aim for the 75 percentile for their age and gender....grumble. Ideally I'd like to have a good ish test by Sept 7th (yes, I just found out about this this morning). I'm going to do one either tomorrow or Friday and see how I fair. My goal split is 1:54.9. I don't have super good data for this right now because the last 5k I did wasn't an erg test. That said the last 7,500 piece I did was mid may and my split was 2:05.1. Tomorrow's will be a benchmark. @MikePfirrman - do you have any advice?
In other news, I had a very good row this morning. 13.4k in an 8 - I was 2 seat in the non-novice boat today My catches have apparently gotten significantly better over the past month and I got a lot of good feedback. The water was amazing save for some really unfortunate wake from one of the coaching launches that we had to row through towards the end.
That's an aggressive time but I think you're stronger than you realize you are at rowing already. You're putting in the meters now, you don't need to work on that.
You do need some Anaerobic threashold work though. I know you know the Pete Plan. But Marston also has a 5K Pete Plan as well. Some of those sessions, though, are admittedly brutal. I've done all of them but have never managed to get through the entire 12 week program without either getting sick or injured slightly. https://thepeteplan.wordpress.com/5k-training/
With your ability to use your trainer at home, I'd look at revising some of the 5K Pete Plan workouts to the Bike perhaps? I know when my back was hurt, I did a lot of these workouts but adapted them to my Assault Bike. You're going to be essentially doing FTP training (for non bikers -- holding maximum Watts sustainable for an hour). 20 minute FTP tests on the bike would help too.
Just for a benchmark, my PB is around a 1:56 pace on the 5K (but it was a softer PB so I was attacking it hard before I got hurt. Should have been more like a 1:55 pace for me). Your last 2K TT, which I think didn't really indicate how strong you are, doesn't say you'll be able to do a 1:54.9. But I also think your 2K TT wasn't a great one because, if I remember right, you aborted a 4 X 2K workout and just counted the first rep as your PB. If you went into a 2K TT knowing it's your only rep, you would have attacked it harder.
5K TTs are, IMHO, the worst. For you non rowers, they are like sprinting a 5K run. Times on 5K rows are also strikingly similar to 5K runs, so when you hear a 19:XX something on a 5K row, it's no joke. It would be like running a 5K sub 20 minutes!2 -
MikePfirrman wrote: »Guess who has a 5k (erg test) that they need to do by by January first and is apparently needing to aim for the 75 percentile for their age and gender....grumble. Ideally I'd like to have a good ish test by Sept 7th (yes, I just found out about this this morning). I'm going to do one either tomorrow or Friday and see how I fair. My goal split is 1:54.9. I don't have super good data for this right now because the last 5k I did wasn't an erg test. That said the last 7,500 piece I did was mid may and my split was 2:05.1. Tomorrow's will be a benchmark. @MikePfirrman - do you have any advice?
In other news, I had a very good row this morning. 13.4k in an 8 - I was 2 seat in the non-novice boat today My catches have apparently gotten significantly better over the past month and I got a lot of good feedback. The water was amazing save for some really unfortunate wake from one of the coaching launches that we had to row through towards the end.
That's an aggressive time but I think you're stronger than you realize you are at rowing already. You're putting in the meters now, you don't need to work on that.
You do need some Anaerobic threashold work though. I know you know the Pete Plan. But Marston also has a 5K Pete Plan as well. Some of those sessions, though, are admittedly brutal. I've done all of them but have never managed to get through the entire 12 week program without either getting sick or injured slightly. https://thepeteplan.wordpress.com/5k-training/
With your ability to use your trainer at home, I'd look at revising some of the 5K Pete Plan workouts to the Bike perhaps? I know when my back was hurt, I did a lot of these workouts but adapted them to my Assault Bike. You're going to be essentially doing FTP training (for non bikers -- holding maximum Watts sustainable for an hour). 20 minute FTP tests on the bike would help too.
Just for a benchmark, my PB is around a 1:56 pace on the 5K (but it was a softer PB so I was attacking it hard before I got hurt. Should have been more like a 1:55 pace for me). Your last 2K TT, which I think didn't really indicate how strong you are, doesn't say you'll be able to do a 1:54.9. But I also think your 2K TT wasn't a great one because, if I remember right, you aborted a 4 X 2K workout and just counted the first rep as your PB. If you went into a 2K TT knowing it's your only rep, you would have attacked it harder.
5K TTs are, IMHO, the worst. For you non rowers, they are like sprinting a 5K run. Times on 5K rows are also strikingly similar to 5K runs, so when you hear a 19:XX something on a 5K row, it's no joke. It would be like running a 5K sub 20 minutes!
Thank you and yes, you're remembering correctly in terms of my aborted 4 x 2k. I am heartened by the fact that, in reality, I have a little over 3 months, though the 1:55 pace is...daunting to say the least. The optional 5k deadline is Sept 7th, the hard deadline is January 1st.
I did see the Pete 5k plan, but I didn't think about converting some of the sessions to bike sessions, that makes a lot of sense though. Given that I'm rowing on the water 4-5 days a week through the summer and into the fall (with some likely erg sessions instead of OTW sessions due to boathouse issues next week), I'll probably do the three day a week light plan and make at least one of the interval workouts a bike workout. Thinking about it, those would probably be very enjoyable for me given that sprint intervals are my prefered cycling workouts.
All of the competitive scullers and the vast majority of the women's team have 5k tests due by the end of the month which is part of why my coach decided that maybe the men's team should join the bandwagon. What he's actually going to use it for I have no idea, given how small our team is in comparison (this is why we didn't have an erg test last year winter) but who knows. I've been doing the, "I'm so glad I don't have to do this" which is why now I'm like, "well crap."
Part of me is a bit unhappy about not erging since late May, but then I remember how much better my shoulder has been doing and it's clear that the rest was actually pretty helpful.1 -
@ Aoyoke - I know it sounds crazy but hanging therapy has done wonders for my shoulders. You just simply hang on a pull up bar.
Speaking of harder intervals. I attempted to do a 5 minute X 5 today. Got to three and then another around 2 minutes and called it a day. 2 minute rests. I'm going to the gym tonight myself, in part to do some shoulder therapy. My left shoulder has been a bit sore. Oh, times were (roughly) 2:03, 2:01 and 2:01 on the first three sessions. Not great but not terrible. Highest HR was right at around 90% max on the last rep. Didn't really want to exceed that.0 -
MikePfirrman wrote: »@ Aoyoke - I know it sounds crazy but hanging therapy has done wonders for my shoulders. You just simply hang on a pull up bar.
Speaking of harder intervals. I attempted to do a 5 minute X 5 today. Got to three and then another around 2 minutes and called it a day. 2 minute rests. I'm going to the gym tonight myself, in part to do some shoulder therapy. My left shoulder has been a bit sore.
I second that.
This book explains it all...
https://www.amazon.com/Shoulder-Solution-Prevention-Revised-Expanded/dp/15890964281 -
3mi treadmill mountain simulation at 8% incline. 37:28 (12:27/mi) 1,271ft elevation gain.1
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Day 4 of my bootcamp week. And starting to feel it now.
Around 5 miles cycling to and from PT
Today's hour was on a gym trail in a local woods and included delights such as jumping on a log, burpees, hanging leg raises, attempts at conquering my fear of heights, hill sprints, commando crawls and lots, lots more.
Gym workout
Over this week I've realised that although I have pure strength, my muscular endurance needs a lot of work (funnily enough with my running it's the opposite, my endurance is fab but speed needs work).
So today I did a muscular endurance workout for shoulders and arms, 15 rep sets using both barbell and dumbbells. With a quick cardio blast of 50 Cals on the air bike in the middle.
Finished off with some box jumps on the indoor tyre (I put a mat underneath so it was a tiny bit higher). Then on the treadmill practising jumping on and off while its moving so that I can do intervals.
45 circuits class
Photo to show just what a state I was in after PT
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15 Mile bike ride today...1
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