What Was Your Work Out Today?
Replies
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The craziness that is Tuesday.
Sunrise run - too hot to sleep so went for a 20min run
30min PT- stair workout, seriously hot
45min zumba
5/3/1 cycle 4 week 1 bench plus accessories. I've lowered the weight and increased reps for accessories, still working out the optimum weights.
Quick cardio finisher of 5x10 box jumps and a mile at 30min/5k pace
45 min insanity- outdoors
50min boxercise- partnering instructor1 -
Yesterday I did a 15k walk.
Today I went to a spin class for the first time.
Tomorrow i shall just be sore.4 -
8km brisk walk, 45min HIIT spin class, 1hr self-defence class (includes loads of cardio and karate). I wasn’t feeling it today at all so I’m dead right now.3
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I had a weeks' holiday. I was fairly sedentary during it, although I did:
- Play with kettlebells twice
- Go bouldering twice
- Go scuba diving on three different days
Anyway, now I am back to my normal exercise regime. Yesterday I used the indoor rower, doing 3 sets of 10 minutes with 2 minutes rest between intervals. My average pace was 2.18; best was 2.15 on the last interval.2 -
Back and Biceps1
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Just 6.7k rowing the double today, mainly because the wind was picking up, and starting to create annoying long rollers in spots and chop in others, plus gustiness that would grab our blades when we squared up. We would've been OK in the double, but were more concerned about safety for the single that was out with us.
Coming in early was a good choice: Whitecaps started soon after (and this is a river, not a lake).
We waited to remove our oars until the single was back at the dock, too, just in case: The point where you turn to cross the river and are - at least briefly - sitting in a boat that's 12" wide at the waterline, around 4" +/- freeboard above the water, with rollers and the wind both hitting the 26' long side of the boat . . . that can be interesting.
The rib injury was also a little interesting - could feel all the little belts and levers working in there! - but OK. The massage therapy professor I row with suggested alternating heat and cold, so I'm sitting here typing with a heating pad against my chest. 1 -
Yesterday I had a 65 minute run with 12 X 1.5 minute speed intervals on the schedule. It rained all day, my back was aching and I was finding it very hard to muster up the motivation to do this workout. So I told myself that I would set my Garmin up with the intervals, but only push the pace slightly on the intervals. It was a classic case of just getting myself out there, because after the first two intervals I was feeling fine and pushing the pace at about 90% of my typical effort. My HR didn't end up getting as high as it usually does, but I also didn't let it get as low on the recoveries. Ultimately, I feel like I got the intended effect of the workout and felt much better for doing it. I ended up with 8 miles total with 300 feet of elevation. I was also treated to a gorgeous sunset on the river, but it was stupid humid after the rain. I also took the dog for two 20 minute walks yesterday.
This morning I took the dog for a 30 minute walk and had a 30 minute lifting session, mostly legs and core. After work I will do a 5-6 mile run at a relaxed and easy pace.
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The craziness that is Tuesday.
Sunrise run - too hot to sleep so went for a 20min run
30min PT- stair workout, seriously hot
45min zumba
5/3/1 cycle 4 week 1 bench plus accessories. I've lowered the weight and increased reps for accessories, still working out the optimum weights.
Quick cardio finisher of 5x10 box jumps and a mile at 30min/5k pace
45 min insanity- outdoors
50min boxercise- partnering instructor
Wow! Do you just workout all day long???3 -
Wednesday - Slightly more active than normal, but won't be able to hit the gym Friday so getting my lifting in when /i can
Early morning speed work with trainer. 60min, started with beach sprints, then Fartlek then finished off with more beach sprints (2.65miles total)
Quick warm up on rower.
5/3/1 Cycle 4 week 1 Shoulder press, plus arm and shoulder accessories
Cool down on rower and stretch
6mile easy run
50min PiYo - this feels so good after a long run
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Around 53 minutes on the Rower again today (bike still not fixed but parts are in). 27 minutes pretty easy @ 16 SPM, then 22 or hard fairly hard. Like the runner version of a Fartlek today. 2:27 or so pace first half then around a 2:16 pace or even quicker on the second half @ 20 SPM with some mixed in sprints. Feeling a bit stronger last week or so. Finally regaining some strength. To hold 2:16 w/ low DF at 20 SPM is improving. Now, really strong rowers can hold sub 2:00 pace if they are much younger and stronger than I am at that same SPM!0
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8/28/2019 - at park during noon hour.
Ross Enamait Magic 50 as prescribed with 20kg KB - KB snatch R x 5 and L x 5 plus KB swing R x 5 and L x 5 plus burpees x 10 = 1 round - complete 5 rounds resting 1:00 or less between rounds - completed 5 rounds in 11:59 - average HR = 150 bpm (83 percent) maximum HR = 162 bpm (90 percent) total 127 calories.
Notes:
#1 - Burpees included a push-up and jump with hands extended overhead for each rep - last known time I did this was 12/11/2015 completed as prescribed in 13:49. Since learning of this metabolic conditioning jewel workout about a dozen years ago, I’ve probably done it a total of 5-8 times and I believe this is my best time. Another running dividend.
#2 - Found journal notes for 12/11/2015 and noted morning BW of 194.5 lbs. (24.8 lbs. higher than this morning) - workout average HR = 161 bpm maximum HR = 174 bpm. Also did it on 9/6/2014 when I was chasing my 60th birthday. That day, my time was 14:07 with average HR = 162 bpm and maximum HR = 175 bpm. No morning BW captured for that day but based on other journal entries on different dates, probably close to 200 lbs. So, feeling pretty good about today's effort.1 -
Remembering that I hate zwift races. 36 min doing a Zwift Academy race. Not the most enjoyable way to burn 346 calories in less than 40 minutes, but I had a good youtube playlist set up. Thinking about not completing the ZA because I have no desire to three more races and/or ZA group rides (which are an hour long and at a higher watts per kg than the 36 min of riding I just did).
Tonight I'm going to the old boat house to help do some more tear down for the move. I have no idea what I'll actually be doing - presumably something involving light manual labor.3 -
Krav Maga stripe test today. This was the most physically challenging one yet. The instructors wear us out with calisthenics before we do the techniques, which make them so much harder. But I passed!3
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6mi recovery run at 9:00/mi2
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I predicted that there would be two hours of "light" manual labor. I should have upped that to somewhere between medium and hard. Lots of moving of fences, lumber, and more fences in 95ish degree weather for nearly two hours.
Rewards:
Beer
Popsicles (the Trader Joe's latte popsicles are very good)
Gratitude from my coach and fellow rowers2 -
30 minute dog walk this morning. This evening will be a 60 minute run with 36 minutes at tempo (7:30-8 min/mile) pace. Weather is terrific today so I am really looking forward to it.
FWIW, I am training for Chicago marathon in October, which is why my workouts are so run focused at the moment. Looking forward to doing more strength and plyo when it's done.2 -
Back & Shoulders Hypertrophy:
Seated Cable Rows x 3 sets
Bent Over Barbell Rows x 3 sets
T Bar Row x 2 sets
Diverging Lat Pull Down x 3 sets superset with seated bent over dumbbell row
Pull Ups x 2 sets superset with face pulls
Close Grip Cable Pull Down x 2 sets
Barbell Shoulder Press x 3 sets
Seated Dumbbell Press x 3 sets
Shrugs x 2 sets
Lateral Raises x 3 sets superset with Front Plate Raise1 -
I did different kinds of exersize with weights,and my kettle bell. I also did squats, pushups, sit-ups and two yoga poses. I did two sets of ten with 2 2 pound weights and a 2kg kettle bell. I'm just starting out with this so it isn't much.2
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Woke up at 3:15ish to thunder and lightning. No rowing for me (or anyone else this morning).1
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Just another spin class.
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54 minute walk about 3.75 MPH. Another 30 on the desk elliptical. Some dumbells (bent row, stiff legged dead lift, scaption, tricep extensions.) And 10 minutes of Mountain Climb, Mountain Climb Daddy (Yup, I'm the mountain)1
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Thursday.
30min stair workout with PT, legs felt like jelly afterwards
Short run, did plan on a lovely trail run but realised I'd forgotten my phone and turned back.
5/3/1 cycle 4 week 1 squats, finally squatting heavier than benching.
Plus a few accessories
(3x15@25kg sumo squats, 3x15@12kg straight leg kb deadlifts, 3x15@12kg single leg deadlifts (each leg), deep stretch)
45min circuits
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8/29/2019 - at park during noon hour.
#1 = Kettlebell carries complex with 24kg KB - waiter carry R then L, rack carry R then L and suitcase carry R then L for 1:00 each carry with 0:15 transition time between carries - total time 7:30 - no HR stats.
#2 = Sprint 8 running workout - run fast 0:30 walk/jog recovery for 1:30 for 8 rounds = 1.43 miles in 16:00 - average HR = 146 bpm (81 percent) maximum HR = 181 bpm (100 percent) total 155 calories - fast run mile pace equivalent fastest 5:56 for 1st round- slowest 6:22 for 7th round - average 6:07 for 8 rounds.0 -
6mi medium progressive run to 7:40 pace1
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2 miles of various sprints/races, all designed on the fly by my son. One was a traffic light race, involving red (stop), yellow (walk), green (run), blue (squats), and purple (lunges). Great fun, we laughed a lot and were both pretty tired and sweaty by the end!1
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I joined a gym!!! First time in years... I’m that serious! Ran/walked for like 30 minutes... hiit.. then some leg stuff on the machines!! Even took pictures!! I will succeed this time..6
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Friday yayday.
Suffering from some pretty intense DOMS from yesterdays sumo squats (my trainer is only sad that they're not from her workout), but that doesn't stop me.
30min slam ball workout with trainer.
2 mile (each way) hike with my boys
45min total body conditioning class, it's amazing how many different movements involve the inner thighs.
5k treadmill run. Did a blind run where I set up the distance and then covered the display, putting the speed up and down as necessary. (29.01, which is just about my fastest 5k in a very long time)1 -
Today is a rest day and I am going to enjoy every bit of it. I did a 30 minute dog walk this morning. I plan to walk some more at lunch and this evening and do a bit of yoga and foam rolling. Tomorrow I need to be out the door at 5AM to get a 20 mile run in before we head out of town.1
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Rowed bow in a quad with my most frequent double partner in stroke, and two newer rowers in 2 & 3. (Non-rowers: Boat positions have numbers, starting with bow = 1) Only 6.9k: Tends to be a tiny bit shorter in the quad because I get conservative about where to call the turn: We approach the end-point bridges much faster in the quad.
Sometimes it's good, post-row, to have a 2 seat who's an almost-fully-educated osteopathic medicine student, and a 3 seat who's head of the massage therapy education program at the local community college. 1 -
Rowed bow in a quad with my most frequent double partner in stroke, and two newer rowers in 2 & 3. (Non-rowers: Boat positions have numbers, starting with bow = 1) Only 6.9k: Tends to be a tiny bit shorter in the quad because I get conservative about where to call the turn: We approach the end-point bridges much faster in the quad.
Sometimes it's good, post-row, to have a 2 seat who's an almost-fully-educated osteopathic medicine student, and a 3 seat who's head of the massage therapy education program at the local community college.
Heh - one of the people on the men's team just became a licensed physical therapist and has discount cards floating around for people in my club. And then there's the person who does ski patrol, at least one personal trainer, etc etc 2
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