What Was Your Work Out Today?

aokoye wrote: »

Second workout of the day is in the books - workout 1 of 3 from TrainerRoad's Sweet Spot Base 1 (low volume)

MikePfirrman wrote: »

Did my 90 minutes yesterday a little harder than I should have, so decided to just do some fun sprints today on the Indoor Rower. Did 15 minutes on the AD Pro to warmup, then 20 second sprints on the rower with 1 minute rests (it's a max power test). This is one time I set the DF higher (around 140 or so). It's essentially (for me right now) 100m sprints. When in shape, you're supposed to be able to do 20 sets at around at least 80% of max power.

Mike, your 20 second sprints sound not so dissimilar to the middle section of my ride today. 30 second VO2 max sprints with 1 and a half minute rests in between. That was sandwiched between some single leg work and 2X 6' sweet spot (just below my FTP).

My HR monitor looked just like yours on the sprint part but I didn't do the AT work you did at the end. Great work!

Today was just more Steady State (supposed to be easy) work. Was way too hard for what my HR was supposed to stay at. Not sure why. It was hot today in the room. I also upped the DF a bit (but it's still well below what I used pre back injury). I also stayed around 17 SPM, not 16, which is likely the cause. Whatever the reason, like this workout to end up being around 140 HR average and it ended up 150 HR average. Might take off the rower completely tomorrow and just do an easier bike session.

Second of three TrainerRoad workouts of the week. We're on day two of my Kickr Snap hating the world which is not great as I have no desire to buy a new smart trainer right now. I realize I could do these without one because I have my Powertap pedals, but still. I have a few more things to try to see if it will play nice/before I give up.

I also had a very good talk with a rowing friend of mine about the usefulness (or lack thereof) of 5k tests for various people/types of people, winter erg training, and the importance of building/maintaining a base before going into winter training. It also looks like at least one of our bids came through for HOTC (which I only know because said friend mentioned that she was going and I know she didn't buy her way in - aka she's not in a small boat or a charity race).

edit: the past week and a half of regular cycling using a logical plan are confirmation that I was more or less eating at maintenance prior. I don't weigh most of my food because it leads to me obsessing to a fairly unhealthy degree. That said, my not eating back all of my cycling calories is proving useful with regards to starting to seemingly actually lose weight again. We'll see if this lasts. I suspect it will given the weight lose that happened when I was doing the same plan in the past and when I was erging last winter.

15 minutes on the eliptical , burned 136 cal

35 minutes stretch goth training 7 exercises 3 sets of 10 slow reps, tricep puahdown , straight bar bicep curl (80) flys ( 140-150), trunk rotation , quad lifts (90), shoulder press (90), and lat pull downs (90). ,

15 minutes on the elliptical to finish

50-minute BodyPump lunchtime class.

This may have been an Error. I arrived back at work exactly as the free cake was put out. Now I am slightly shorter on calories than I'd intended to be, and also too sleepy to be any use to anyone.

Still, needs must; this way I get two days of not doing anything intensive before the weekend's charity hike

Did 24 minutes of Indoor rowing today and around 15 of the bike. Had the best intentions of doing more but my wife keeps ordering stuff for the new house and the delivery company's policy was to inspect this mirror before we sign and accept it. So there I was, all sweaty, with my headphones and towel, unpacking a mirror in our driveway. Yeah, it looks fine. Now can I go back to my workout??

Probably needed a shortened workout today as I'm going to do the 5K TT tomorrow. Dreading it. No idea how to pace. My PB is around a 19:30 but I'm likely not close to that now. I'm guessing around 20:45 or so right now. I'll likely pace conservatively and try for negative splits (speeding up and hopefully having something left in the tank at the end).

Ironically, I injured my back doing the 5K in January. It was a restricted row 5K (18 SPM) and I ended up with a 20:22 (strong for me for that stroke rate) but an injured back from bad form. So I really want to just watch my form.

Tried the 5K TT today (I have till the end of the month to get one in). Felt really tired going into it. Got through 3K @ 2:03 pace and just didn't feel I had the rest in me. Instead of just quitting, did a 12 minute hard interval on the AirBike and then another even harder five minute or so interval on the bike, pushing over 90% of max HR. Didn't get the 5K done today but did a nice hard AT (anaerobic threshold) workout.

I was planning on lifting tonight at the gym, so I wanted to save something for that. I've been adding that in on Thursday evenings and it's been pleasant to go and lift and not think about cardio!

45 minutes on Zwift and lots of walking around playing Pokemon Go.

15 min stretching, 1 hour pool swim