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What Was Your Work Out Today?

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  • KarenSmith2018KarenSmith2018 Posts: 269Member, Premium Member Posts: 269Member, Premium Member
    13km trail run in the sun and loved it
  • TheChristianSimoneTheChristianSimone Posts: 156Member Member Posts: 156Member Member
    20 min sprints- as someone who has always been fat being able to do 1/2 mile in under 10 mins has made me so happy bc back in my 20's I couldn't even do 1/2 mile in 20. I remember having to do a fit test and the teacher let me pass by only counting the 1/2 mile. But not to be able to sprint make me cry happy tears inside as girls like me dont do tears.

    20 mins of upper body super sets
    Upward row
    Tricep pushdowns
    Kettlebells
    Dumbbell press
    Single arm lat pulls
  • MikePfirrmanMikePfirrman Posts: 973Member Member Posts: 973Member Member
    60 minutes on the rower broke into two 28 minute sessions with Cool down. Had a ton of honey do things to do today and wife's back was sore so didn't go to the gym. Been working at home since. HR very controlled, didn't even reach 75% of Max (mostly 72% and under), so really comfortable. 16 SPM @ 2:33 or so pace (really slow).
    edited August 25
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    Rest day, but it was so beautiful out my walk with the dogs was an hour. 70 degrees, blue skies, and not a bit of humidity. Glorious!
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/25/2019

    Rest day including a great afternoon nap.
  • ROBOTFOODROBOTFOOD Posts: 5,531Member Member Posts: 5,531Member Member
    4.1mi easy this evening. 106f
  • firef1y72firef1y72 Posts: 1,444Member Member Posts: 1,444Member Member
    Bank holiday Monday.

    15min easy sunrise run.
    Other than that I'm taking a rest day, a lot of walking will be involved but no more intentional exercise
  • J72FITJ72FIT Posts: 5,291Member Member Posts: 5,291Member Member
    8/26
    am
    Yoga
    5 Tibetan Rites (7 rounds each rite working towards 21)
    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

    pm
    Yoga
    Hatha Sun Salutation - 5 Rounds
    Strength
    Pull-up - EMOM for 15m (60)
    5 reps rounds 1-5 (25)
    4 reps rounds 6-10 (20)
    3 reps rounds 11-15 (15)
    Skills
    Handstand kick-ups for balance 5 x 5

    edited August 26
  • AnnPT77AnnPT77 Posts: 12,142Member Member Posts: 12,142Member Member
    7.7k rowing the double . . .

    . . . followed by gracelessly tripping then face-planting on the dock. <eye roll> Fortunately, I was carrying neither boat nor oars at the time. I think ribs bruised but not broken (good news for an osteopenic person, lemme tellya), gouged inside lip on a tooth (but no open wounds on the outside, the part that hit a dock regularly frequented by all manner of unsanitary or potentially hazardous stuff. Whew!

    Rowers look graceful, in the boat. I guess. Out, maybe not so much. :lol:

    Speaking of which: Great sunrise rowing photo up there a few posts, @aokoye!
  • ceiswynceiswyn Posts: 2,054Member Member Posts: 2,054Member Member
    Yesterday’s workout: hiking 15 miles along the coast north of Exmoor.
    Today’s workout: hiking 14 miles from Gospel Pass (the highest paved road in Wales) down to Hay-on-Wye and back again.
    Not that I love hiking or anything.
  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/26/2019 - late morning at park.

    #1 - bar dips every 0:55 for 11 x 6 plus every 0:30 for 4 x 3 plus every 0:20 for 3 x 2 = 84 reps in 12:51 - goal was 100 reps but I fatigued out.

    #2 - alternating pull-ups and chin-ups - every 0:50 - 32 x 3 plus 2 x 2 = 100 reps in 26:55.

    Decided to scrap planned run as temperature was climbing so will do tomorrow early morning.
  • MikePfirrmanMikePfirrman Posts: 973Member Member Posts: 973Member Member
    Did this month's ITC (interclub challenge for my Sub7 Indoor rowing group). It was the "Rugby Challenge". It's a UK thing. They used it as a test to see if Rugby players were fit. Based on this test, I'm challenging right now for backup ballboy!

    You do 1000m / rest 3:00 (1:54.8 pace)
    750m / rest 2:30 (1:53.8 pace)
    500m / rest 2:00 (1:57.8 pace, wheels falling off...)
    250 / rest 2:00 (1:45.8 - decent recovery)
    750m (this is the killer) (2:03.4 -- survival instinct kicked in)

    Post up total time. I averaged 1:56.3. First couple of intervals OK. Died on the last 750 completely.

    I was around 10 seconds off a friend of mine's pace (1:46 pace) that he and I used to be competitive against each other. He's gotten 2 seconds or so faster and I've gotten about 8 seconds slower. Wanted to push it all the way hard and not let the pedal off on this one. Didn't show in performance but my HR was up there! If I could have just shaved time off that last interval but that will come with time.

    @ Aoyoke - I enjoyed that picture as well. Didn't have much time this weekend to write much but that was great. What your coach said about you was outstanding!

    @ Ann - glad you're OK. That sounded like it might hurt for a few days!
    edited August 26
  • jnomadicajnomadica Posts: 280Member Member Posts: 280Member Member
    60 minute Krav Maga class
  • aokoyeaokoye Posts: 2,974Member Member Posts: 2,974Member Member
    @AnnPT77 and @MikePfirrman - thanks for the complements! And yes, what my coach said was so great to read. I don't get a whole lot of positive feedback from most of the coaches (all of them have seen me on the water and most of them have coached me in some capacity) primarily because their general ethos seems to be, "if I think you're generally doing well I'm going to stay quiet" so it really means a lot when I get really amazing compliments like that.

    Ann, I'm always worried I'm going to fall on the dock and the ramp to the dock, especially when I'm carrying a single or a double. I hope you're not took shaken up. I've tripped, but not fallen, a few times (not when carrying a single or a double) a few times which only increases my level of vigilance. We will probably be rowing out of our new dock on Thursday which is of a different construction. We'll see how steep the ramp is though...(I think the answer is, "steeper than I wish it was").

    Today I skipped the optional erg practice (see the new dock stuff from above) because I didn't sleep well and instead did a Zwift Academy workout. It was focused on 20 second peak power. My saddle has shifted a bit so I need to adjust it but otherwise it was ok. I have two more workouts to do and 4 group rides (or races) to do to finish the program, after that I'll switch to the TrainerRoad sprint triathlon base building plan. No I'm not planning on doing a tri, but the plan is designed around two rides a week instead of three. I can't sustainably fit three rides a week into my week along with rowing and thus.
  • J72FITJ72FIT Posts: 5,291Member Member Posts: 5,291Member Member
    8/27
    am
    Yoga
    5 Tibetan Rites (7 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

    pm
    Conditioning
    Jumprope - 3min on 1min off x 6 (18 min)

  • soniasharma2soniasharma2 Posts: 11Member Member Posts: 11Member Member
    0.4 mile run
    Dynamic stretch 5 min
    Ten Rounds (27 min, 3 burpees every 3 min):
    -10 box jumps
    -10 sit ups w/ 15 lbs
    -10 wall balls w/ 10lbs
    0.8 mile run uphill


  • Cat_A_89Cat_A_89 Posts: 81Member Member Posts: 81Member Member
    30 mins of whole body strength with 10 pound dumbells.
    Im just getting back into working out after 6 years and 80 pounds gained 😭
  • MikePfirrmanMikePfirrman Posts: 973Member Member Posts: 973Member Member
    27 minutes of Indoor Rowing X 2 (two sets with 3 minutes of rest to allow HR to come down).

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  • pierinifitnesspierinifitness Posts: 2,345Member, Premium Member Posts: 2,345Member, Premium Member
    8/27/2019 - at park during noon hour.

    Run 5:45 walk 0:15 for 10 rounds = 6.06 miles in 60 minutes (9:55 mile pace) - average HR = 154 bpm (86 percent) maximum HR = 166 bpm (92 percent) total 792 calories.
  • AnnPT77AnnPT77 Posts: 12,142Member Member Posts: 12,142Member Member
    Spin class, rib-guarding a little, but all seems OK, so still Z3-4. Today was massage day, and I love my MT: That helped.
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