What Was Your Work Out Today?
Replies
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3 mile outdoor run, 15 minutes on bowflex max trainer, 24 push ups and leg stretches. Day isn’t over yet!1
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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. 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.
Oh it doesn't sound crazy at all actually, it was one of the things my physical therapist prescribed once I was allowed to do PT for my shoulder (after the bone had healed enough). I'm lucky in that I still have a normal range of motion, likely due in part to have started out with a larger than normal range of motion...
Also I just looked at some of the erg test results from last year (all of which were optional), and arguably one of the best people on our team has an erg score that would actually be a better target for me and I would be happy about. Mind you, he is one of the examples of "good erg scores aren't always a good metric for your performance on the water" but still.
Good thinking on the HR stuff. Tomorrow will be my first time using an HR monitor with erg training - I suspect I will largely ignore it because I have no desire to have that play into my thinking with regards to the test. For training post tomorrow's benchmark, fine. That said, I will be interested to see what it looks like after the fact.0 -
Spin class, mis-set my Garmin, so eho the heck knows what happened, but the real-time HR display on the bike (from my chest belt via Ant+) looked pretty typical. Body counts it right, regardless!
MikePfirrman wrote: »<snippers for reply length >
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.
<snippity more>
Oh, man, I empathize!
At an extreme: Years back, first time I tried feet out in a sculling boat (double), I instantly found myself on my back with my head in the lap of an excellent NCAA div I rower who was sitting bow. She was astonished, but kind.
(I'm sure you're not at that extreme - but I get it. Smooth feet-out power will be a plus for your future transition to a shell: Many things that make feet-out lose power on a machine are things that check the boat's run on water.)1 -
Spin class, mis-set my Garmin, so eho the heck knows what happened, but the real-time HR display on the bike (from my chest belt via Ant+) looked pretty typical. Body counts it right, regardless!MikePfirrman wrote: »<snippers for reply length >
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.
<snippity more>
Oh, man, I empathize!
At an extreme: Years back, first time I tried feet out in a sculling boat (double), I instantly found myself on my back with my head in the lap of an excellent NCAA div I rower who was sitting bow. She was astonished, but kind.
(I'm sure you're not at that extreme - but I get it. Smooth feet-out power will be a plus for your future transition to a shell: Many things that make feet-out lose power on a machine are things that check the boat's run on water.)
It could be worse, you could have ended up in the water
Also I mis-set my Garmin all the time. In my case it's typically an issue of not paying attention because "oh crap I forgot to turn it on...oh it was on 'bike indoor'...woops". Apparently my friend who I'm frequently bow pair with (who has the same name as I do but is a year younger and a year more experienced than I am) does the same thing.1 -
8/22/2019 - at park late afternoon 97F degrees 25 percent humidity - run 3.0 miles in 32:01 and walk 2.0 miles in 36:24.
Hot run and walk. Going to drink lots of water this evening and maybe eat some watermelon.
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Went to the gym last night for around an hour lifting session. Did work in a few really short rowing sprints but mostly it was complex lifts and ab work. Hadn't lifted in the gym for a while. My bench presses haven't gone down (actually up) with all the home pushups I do. Did do some weighted (light) barbell full squats, which are tough with my bad right knee. Some shoulder hangs and quite a few pullups along with ab work. Felt nice not to just do cardio.3
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8/22
6-7 pm
Conditioning
Jumprope - 3min on 1min off x 6 (18 min)
8/23
6-8 am
Yoga
5 Tibetan Rites (5 rounds each rite working towards 21)
Hatha Sun Salutation - 5 Rounds
Ashtanga Sun Salutation A - 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
Dead hangs and handstand wall holds as well...0 -
MikePfirrman wrote: »Went to the gym last night for around an hour lifting session. Did work in a few really short rowing sprints but mostly it was complex lifts and ab work. Hadn't lifted in the gym for a while. My bench presses haven't gone down (actually up) with all the home pushups I do. Did do some weighted (light) barbell full squats, which are tough with my bad right knee. Some shoulder hangs and quite a few pullups along with ab work. Felt nice not to just do cardio.
How awesome are the dead hangs?0 -
MikePfirrman wrote: »Went to the gym last night for around an hour lifting session. Did work in a few really short rowing sprints but mostly it was complex lifts and ab work. Hadn't lifted in the gym for a while. My bench presses haven't gone down (actually up) with all the home pushups I do. Did do some weighted (light) barbell full squats, which are tough with my bad right knee. Some shoulder hangs and quite a few pullups along with ab work. Felt nice not to just do cardio.
How awesome are the dead hangs?
They are a nice warmup. Shoulder felt good after doing them but then I did (probably not wise) around 30 pullups (2 sets of around 15). I did use 10 lbs of assistance on the first set and 20 on the second, but still likely not wise in not having done pullups in so long! I do a ton of heavy one arm DB presses (around 40 lbs or so to 50 lbs), so my shoulders are fairly strong, but pullups are hard no matter how strong you are if you haven't done them in a while.
Was debating getting a BodyBlade Pro. I know a lot of folks that have them and swear by them for shoulder work. Aside from overhead presses at home, I don't get enough shoulder work (thus the gym).
Mid back (my old injury) was sore after going to the gym, but this morning feels great. Perhaps all the ab work and hanging helped it a bit.
They had the Hand Cycle fixed finally, too. One of my new favorites at the gym. That thing is a beast. Great for arm work. Like a spinner but with only your arms. They also have this thing in my LA Fitness where it's like a heavy rope, but it's on a spindle, it's overhead, so you pull on it and it just keeps giving you more rope. Works the heck out of your lats, shoulders, abs, traps and biceps. Quite a cardio workout too! I get on that on Sundays but Sundays is my "controlled" HR day. Was really looking forward to letting loose on that last night but it's in the "trainer section" that they like to keep you out of when they have a lot of trainer sessions going on and there were quite a few of them last night. You don't have to know much to be a trainer these days 1 -
MikePfirrman wrote: »MikePfirrman wrote: »Went to the gym last night for around an hour lifting session. Did work in a few really short rowing sprints but mostly it was complex lifts and ab work. Hadn't lifted in the gym for a while. My bench presses haven't gone down (actually up) with all the home pushups I do. Did do some weighted (light) barbell full squats, which are tough with my bad right knee. Some shoulder hangs and quite a few pullups along with ab work. Felt nice not to just do cardio.
How awesome are the dead hangs?
They are a nice warmup. Shoulder felt good after doing them but then I did (probably not wise) around 30 pullups (2 sets of around 15). I did use 10 lbs of assistance on the first set and 20 on the second, but still likely not wise in not having done pullups in so long! I do a ton of heavy one arm DB presses (around 40 lbs or so to 50 lbs), so my shoulders are fairly strong, but pullups are hard no matter how strong you are if you haven't done them in a while.
Was debating getting a BodyBlade Pro. I know a lot of folks that have them and swear by them for shoulder work. Aside from overhead presses at home, I don't get enough shoulder work (thus the gym).
Mid back (my old injury) was sore after going to the gym, but this morning feels great. Perhaps all the ab work and hanging helped it a bit.
They had the Hand Cycle fixed finally, too. One of my new favorites at the gym. That thing is a beast. Great for arm work. Like a spinner but with only your arms. They also have this thing in my LA Fitness where it's like a heavy rope, but it's on a spindle, it's overhead, so you pull on it and it just keeps giving you more rope. Works the heck out of your lats, shoulders, abs, traps and biceps. Quite a cardio workout too! I get on that on Sundays but Sundays is my "controlled" HR day. Was really looking forward to letting loose on that last night but it's in the "trainer section" that they like to keep you out of when they have a lot of trainer sessions going on and there were quite a few of them last night. You don't have to know much to be a trainer these days
Pull-ups are tough. Break up those set and reps. 5 sets of 6 or 6 sets of 5, and you'll still get your 30 in...0 -
Day 5 of my bootcamp week and the last of my 1hr PT sessions.
5 mile cycle ride to and from PT.
1hr PT, along the estuary in an area known as the walls, with some sprints, plus using the benches along the way for various exercises including step ups split squats, press up, tricep dips and more.
Walk to and from a class with my boys, 2 miles each way.
45min total body conditioning class, focusing on legs.
Gym workout-
Warm up on elliptical, rower and treadmill.
Interval run on treadmill, going really hard in the intervals. 30sec on/15sec off1 -
Just the row in the double, so far. Messed up setting the Garmin (WTH 2ce in 2 days?!?), but it had to have been 8.4km or so, based on river knowledge.1
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I did Cardio X (p90x).0
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5k done. My split was 2:04.2 which, after some random digging, is 4 seconds off of my PB from last November. Things that could be improved:
Consistency
Having a better plan
I think that erging on a regular basis would also bring my split down and I'm sure the PB from last year was helped by the fact that I was doing it with a bunch of other people (like, 25+ people I'd assume).
I'll start the pete 5k plan next week and see how that works. This is complicated by me wanting to finish the Zwift Academy. I'll have to do some fun scheduling stuff to work that out. It ends in a month and I have 7 more rides to do, one of which I'll due Sunday.1 -
@ Aokoye - now you have a recent benchmark. That's great. It will come down with practice. The main advantage of the erg (about the only one aside from conditioning) is getting used to the pain. I know many OTW rowers that simply detest the erg, rightfully so. Especially former college crew. I tried to recruit one DI Ivy League Rower to my Indoor club and his words were, "that erg is is the devil! Never!". He said all his rowing days will be relaxed on the water, never in a gym or boathouse again. But why do all colleges use the erg? It teaches discipline, stroke metrics and pain management. If you can do a 4 X 2K, a 2K TT is nothing. If you can manage an hour hard, 5K isn't that hard. I'd be cautious with too much erg time until your OTW season is over. You're putting in quite a lot of meters already. Just have fun for now with the Zwift.
Today was pretty proud of myself. It was a Steady State day and I really needed a recovery row. The issue is, I'm terrible at keeping controlled enough (at least on the indoor rower) to keep my HR at 75% of Max or under. Ideally on recovery work, I like to keep between 65% and 70% of max. I did two 29 minute interval blocks with 1:30 rest and it worked out great. Low DF also to keep the HR in check. Tedious to say the least but my max ended up 75%.
First interval 2:30 pace and second one 2:32 pace. Both @ 16 SPM, which is as slow as I've ever managed to go for an hour.
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There was also somewhere in the first 2k where I was like, "I could just stop..." to which I responded "No, you really can't." That happened again before 2,500 to which my response to myself was, "well if you stop now then you have no choice but to do another one and you'll dread that one even more."1
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MikePfirrman wrote: »@ Aokoye - now you have a recent benchmark. That's great. It will come down with practice. The main advantage of the erg (about the only one aside from conditioning) is getting used to the pain. I know many OTW rowers that simply detest the erg, rightfully so. Especially former college crew. I tried to recruit one DI Ivy League Rower to my Indoor club and his words were, "that erg is is the devil! Never!". He said all his rowing days will be relaxed on the water, never in a gym or boathouse again. But why do all colleges use the erg? It teaches discipline, stroke metrics and pain management. If you can do a 4 X 2K, a 2K TT is nothing. If you can manage an hour hard, 5K isn't that hard. I'd be cautious with too much erg time until your OTW season is over. You're putting in quite a lot of meters already. Just have fun for now with the Zwift.
Today was pretty proud of myself. It was a Steady State day and I really needed a recovery row. The issue is, I'm terrible at keeping controlled enough (at least on the indoor rower) to keep my HR at 75% of Max or under. Ideally on recovery work, I like to keep between 65% and 70% of max. I did two 29 minute interval blocks with 1:30 rest and it worked out great. Low DF also to keep the HR in check. Tedious to say the least but my max ended up 75%.
First interval 2:30 pace and second one 2:32 pace. Both @ 16 SPM, which is as slow as I've ever managed to go for an hour.
Thanks Mike! There are a ton of very good rowers in my club who more or less refuse to erg over the winter. They'll do other aerobic activities, but erging? Not so much. I suspect what I'll do between now and the end of rowing on the water on the weekdays is erg once a week. Steady state-ish, maybe some intervals if I'm feeling especially bored. I will say, erging is great for getting in podcast episodes that I want to listen to
Well done on the steady state today! I know that forcing yourself to do recovery rows can be hard. That's maybe one of the best things that no one talks about with regards to making workouts Zwift or doing them on TrainerRoad. You're more or less forced to do a recovery ride if that's what you've set up. TrainerRoad actually allows much less latitude in terms of how it controls your trainer where as Zwift is more gamified, giving you points and stars if you stay within X percentage of the target watts for a given interval.1 -
Light day - started with 25min of body-weight floor exercise (pushups, pelvic lifts, hip abductors, planks) then stopped at gym for 10 min on rowing machine and 20min HIIT on the ellipse.1
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I mowed my lawn!3
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60 minute Krav Maga class. My first time sparring. Intense!2
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9.6mi trail run to 11,000ft. 3,300ft of climbing.
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8/23/2019 - rest day.1
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Legs and Back, ab work, yoga and handstands!1
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1 mile walk warmup
Squats 5x5
OHP 5x5
Deadlifts 1x52 -
Saturday.
Day 6 of my bootcamp week, no PT today but did my last class of the week.
1mile run down to bootcamp to keep.my running streak going.
1hr bootcamp, we did bootcamp on the beach today, the same one I've been occasionally having PT on (including wednesday). Much harder work than normal, and seriously felt it in my already tired legs.
Took my boys to the leisure pool for "swimming" fun. This seemed to mostly involve me walking through the water making sure they didn't drown along with lifting them out of the water and on to the slide and then hoisting myself up on it. For 2 hours.3 -
18km rowing on the water. Today was our last row from our current dock/boat house. I'm still doing a lot of working on backing in the blade which is getting consistently better.2
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45 min SoulCycle, 25 min arms and one lonely plank.0
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8/24/2019 - late morning into the noon hour at park.
#1- alternating pull-ups and chin-ups x 3 with 20kg KB every 3:00 for 11 rounds completed in 28:45 - average HR = 75 bpm (42 percent) maximum HR = 96 bpm (53 percent) total 94 calories. All reps slow and controlled with good full range form.
#2 - double OHP with pair of 24kg KB - every 3:00 2-2-3-3-3-3-3-3 then every 1:30 2-2-2-2 = 30 reps in 28:45 - average HR = 101 bpm (56 percent) maximum HR = 138 bpm (77 percent) total 176 calories. Off a little with these, felt heavy.
#3 -1 mile timed run = 7:50 - average HR = 158 bpm (88 percent) maximum HR = 166 bpm (92 percent) total 106 calories. Goal is 7:30 by first day of fall. Wanted to do on an all-weather track, next time.
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7.9k rowing bow in a quad (i.e., sculling boat, 2 oars per person, 4 rowers).
I was in bow, which means (in our club) that I was responsible for keeping us from running into things/steering, and did a lot of shouting (because otherwise the person at the far end of the boat wouldn't be able to hear. Steering happens by rower(s) rowing harder on one side or the other - no rudder in this case. Bow is also the rower that can see everyone, so more responsible for pointing out . . . hmmm, improvement opportunities, let's call them..
Today, the rower in 2 seat (right in front of me) was an anthro prof emeritus who was a huge help to me and some of my friends when we started rowing around 16 years ago, but who hasn't been able to row in a while because of major shoulder issues. He thinks he won't be able to solo carry his single any more, so I encouraged him to come out when my group rows, and we'll help him with the carry. (Non-rowers: Single shell is light, usually just over 31 pounds for a racer, but quite awkward: Typically around 26 feet long, and skinny.) This was his first time back on the water in several years, so the quad was to give him a little more stable situation for a first row. He's been doing bike rides, but we still took more breaks than usual to help him ease back into it. It was good to have him back!
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I am so bad at carrying singles...so bad. Well no ok, I'm terrible at getting them to a point where I can actually walk with them, once I'm at that point then I'm fine, getting it on my shoulder? Hah. One day I'll be able to do it without someone walking me through it.7.9k rowing bow in a quad (i.e., sculling boat, 2 oars per person, 4 rowers).
I was in bow, which means (in our club) that I was responsible for keeping us from running into things/steering, and did a lot of shouting (because otherwise the person at the far end of the boat wouldn't be able to hear. Steering happens by rower(s) rowing harder on one side or the other - no rudder in this case. Bow is also the rower that can see everyone, so more responsible for pointing out . . . hmmm, improvement opportunities, let's call them..
Today, the rower in 2 seat (right in front of me) was an anthro prof emeritus who was a huge help to me and some of my friends when we started rowing around 16 years ago, but who hasn't been able to row in a while because of major shoulder issues. He thinks he won't be able to solo carry his single any more, so I encouraged him to come out when my group rows, and we'll help him with the carry. (Non-rowers: Single shell is light, usually just over 31 pounds for a racer, but quite awkward: Typically around 26 feet long, and skinny.) This was his first time back on the water in several years, so the quad was to give him a little more stable situation for a first row. He's been doing bike rides, but we still took more breaks than usual to help him ease back into it. It was good to have him back!
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