What Was Your Work Out Today?
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40 mile ride on gravel bike. Mix of road and non technical trail. Conversational pace.
And....wrangling three teenagers to get their chores done.
Maybe more mental fatigue but the latter more tiresome than the former.
Grrrrrrrr.1 -
40 min spin bike & 120 pushups3
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Took it easy today...
15 minute stretching
30 minute swim through ocean chop
30 minutes surfing
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My day is just begun. Thinking of what to do. Find my bike and head for a trip on that or take a run for the first time in month
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10k early morning run, maybe a walk in the afternoon2
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Friday: Zumba class, Chest Press & Back squat followed by a strength circuit focused on my aim to work towards a pull up so lots of shoulder and back work.
Saturday: Clean & Press/Deadlift and a little bit of hang work before Zumba
Sunday: Mobility work mostly - Farmers walk with kettlebells then bear crawl, lizard crawl, duck walk, walkouts, spiderman and some back work on the swiss ball. Cardio on row/elliptical/treadmill for warm up/cool down.3 -
Cup of coffee to the mouth, several sets.
Today I was going to rest but I think I will take a long trail walk later on. Snow is coming!3 -
Short (6k) row in the double in nearly prohibitive conditions (strong wind) plus spitty mist. Fortunately, it was warmer, maybe high as low 50s F (which is plenty cold enough in wind/rain).
Point was to be "camera fodder" so a coach friend could have a pro photographer take photos for his new coaching website-to-be.
Sunday is usually my rest day . . . so I'm now drinking an IPA, and considering a nap, since I was up and at the river before dawn.
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90 minutes of jiujitsu3
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Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.1 -
Two 5k head races with about 45 minutes in between. The first was in an 8 and the second in a quad. 17.78km of rowing in total if you include getting to the start. This is the only regatta where I haven't eaten allll of the sugar due to just not being prepared enough or being too tempted by things like homemade and still warm rice crispy treats. I did, however, get really good Mexican food on my way home.
Now I'm going to take a nap.6 -
Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.
Just an fyi, damper setting has nothing to do with effort level on a rowing machine. Having it much if at all above a 6 would be an unwise decision in most cases excluding the flywheel being really dirty. It would be more advantages to go off of drag factor. There's more information on Concept 2's website:
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/what-damper-setting-should-i-use
http://archive.usrowing.org/news/details/06-01-03/Demystifying_the_Drag_Factor.aspx3 -
45 minutes of freestyle swimming.3
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30 min yoga.
60 min peleton powerzone endurance spin.
30 min dog walk.3 -
15 min stretching, soft warm-up (but apparently not enough)... because I practiced an hour of soccer and I think I may have mildly strained my right hip flexor...
now taking an advil and icing... I can still walk and run fine... but I can't kick or do much contraction without some pain... praying it's extremely minor and will be fine in the morning???... resting now and will do mild stretching again later to help it along... fit in some upper body exercises instead if I have the energy... 2 -
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Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.
Just an fyi, damper setting has nothing to do with effort level on a rowing machine. Having it much if at all above a 6 would be an unwise decision in most cases excluding the flywheel being really dirty. It would be more advantages to go off of drag factor. There's more information on Concept 2's website:
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/what-damper-setting-should-i-use
http://archive.usrowing.org/news/details/06-01-03/Demystifying_the_Drag_Factor.aspx
I've been going really easy in the rower thanks to my elbow. Last night was the first time I'd put effort in. Unfortunately the rower itself.is not the best maintained and very old. I usually have the dampener on 8, anything lower and I can't get a smooth action as it feels like I'm pulling on air.0 -
A 33 mn jog, a round of cardio with a bodyweight app, and push-ups!0
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alice_climbs_rocks wrote: »Today I rode my bike to the rock climbing gym and climbed pretty insensively for 2-2.5 hours (on and off switching with my belay partner).
Managed to send one 6a (5.10b) clean but struggled with a couple other 6a's... A mix of lack of technique, strength, and mental oomph.
Anyone else into rock climbing?
I go bouldering as frequently as I can - normally 3 or 4 times a week. I've not done any lead climbing, and only a small amount of top rope. There are loads of bouldering gyms in London, and relatively few with ropes, so bouldering is easiest for me to get to. I'm not very good - v4 (6b or 6b+) is probably my maximum
I've been caving as well, and it's brilliant - I want to do more of it. Climbing in a cave seems to be more pragmatic than elegant.2 -
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50 min swim (2750 yards)1
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Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.
Just an fyi, damper setting has nothing to do with effort level on a rowing machine. Having it much if at all above a 6 would be an unwise decision in most cases excluding the flywheel being really dirty. It would be more advantages to go off of drag factor. There's more information on Concept 2's website:
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/what-damper-setting-should-i-use
http://archive.usrowing.org/news/details/06-01-03/Demystifying_the_Drag_Factor.aspx
I've been going really easy in the rower thanks to my elbow. Last night was the first time I'd put effort in. Unfortunately the rower itself.is not the best maintained and very old. I usually have the dampener on 8, anything lower and I can't get a smooth action as it feels like I'm pulling on air.
Since it's a Concept2, something useful to you might be ErgData. It's a free app that you can get on your cell phone and for an older PM (computer or monitor for the rower), you can buy a cord and cradle that attaches to the rower and give you data/feedback.
Sometimes, the "air" feeling is that the DF (drag factor) is low, other times it just means your drive distance is choppy and not very far or efficient (which, ironically, could be caused from too high of a DF). Not to pick on folks at my gym, but the guy next to me yesterday was mostly pulling "air", though he had the DF up way higher than mine. The reason being he was only pulling the chain around one foot and then scooting back in again. A nice drive should be around 2.5 to 3.5 feet or one meter, depending on your leg, arm and body length (also flexibility at the ankle and waist). ErgData will tell you how long your drive distance is. Even at low DFs, you still should be able to row. My Personal Best (7:11 2K) was done at a 103 DF, which is lower than many women in my online club use! There's a guy in my indoor club that is a world class indoor rower that does tons of work at the lowest DF his rower can go -- he says it helps him with form. I'm not sure how (likely his acceleration and form are so strong), but it's also ridiculous the paces he can put out on extremely low DFs (like in the 1:40s).
Went harder at the gym yesterday than I had in a while. Changing it up a bit now. I've done enough base building. Adding in like two or three weeks of "stress". Did nearly 2 hard hours yesterday at the gym -- burned around 1700 calories in an hour and fifty minutes. Lots of hard splurts/intervals mixed in along with some weights, heavy KBs, decline pushups and more. Will likely add in Box Jumps and some other things. First time, in this gym, that I've really amped it up. Had a few gawkers staring. For an old man, my strength endurance is quite strong at this stage (not peak strenght, which needs work, thus this workout!).
First one was when I should have been done, then my wife wanted to do the sauna for 20 minutes, so I kept at it 20 minutes more.
@ Aoyoke & Ann -- I'm jealous as always, beautiful pictures from both of you!!
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RunnerGirl238 wrote: »My workout yesterday: Marine Corps Marathon #notsohumblebrag
Awesome. Congrats. Humblebrag merited!!2 -
RunnerGirl238 wrote: »My workout yesterday: Marine Corps Marathon #notsohumblebrag
Semper fi! brag all you want!2 -
45 minute Peleton power zone ride.
A bunch of threshold pace with VO2 max thrown in. Walk dog for 20 min for cool down. Hit 40% weight loss goal today...so on track for 50% by Thanksgiving.
But....need a rest day. Feeling a little burnt out.2 -
Sunday.
Active rest, well sort of.
Total of 19min on the rower. Dampener on 6, but high effort. 14min to warm up and another 5min to cool down. Really working on form and putting a lot more strength in to it. Elbow felt good which is why I decided to try pulling harder than I have been. May even be ready to restart interval work next week.
Between the 2 rows I did an hour of piyo. Got through most of it ok, but found the core section hard. Still i love how stretched out i feel after a piyo workout.
2mile fairly easy but cold night run taking in my challenge hill. Only 4 more runs in my challenge now.
Just an fyi, damper setting has nothing to do with effort level on a rowing machine. Having it much if at all above a 6 would be an unwise decision in most cases excluding the flywheel being really dirty. It would be more advantages to go off of drag factor. There's more information on Concept 2's website:
https://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101
https://www.concept2.com/news/what-damper-setting-should-i-use
http://archive.usrowing.org/news/details/06-01-03/Demystifying_the_Drag_Factor.aspx
I've been going really easy in the rower thanks to my elbow. Last night was the first time I'd put effort in. Unfortunately the rower itself.is not the best maintained and very old. I usually have the dampener on 8, anything lower and I can't get a smooth action as it feels like I'm pulling on air.
Yeah I know the feeling of really poorly maintained ergs. I basically either erg on very well maintained ones that the juniors club that my rowing club shares space and resources with own or the extremely poorly maintained ones at my university. I would still suggest going by drag factor over damper setting, really making sure your form is correct
(again, see various concept 2 videos and I hear good things about darkhorse), and not being ashamed or afraid of rowing at a low drag factor.1 -
Monday is a weight lifting class day. Squat, bench press, deadlift. It's amusing because I'm the weakest among my group of 5 at everything other than deadlifts which is where I'm the strongest. I deadlifted 195lbs, but I could have done 200 with good form.2
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Back to the usual 7K rowing the double, on a beautiful, clear, nearly wind-less Fall Morning. Staying kind of low intensity, and doing some zig-zagging (longer path) to keep the single shell that was out with us in sight for safety backup.
Still lower 40s F, but it feels so much warmer if dry/calm/sunny. A lot of green leaves remain, but the colored-up trees are super vibrant, and the sun juices them up even more.2 -
Half hour walk. Had planned on an hour long swim, but I had an hour-long nose bleed instead x.x2
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