What Was Your Work Out Today?

Finafoshizzle93 wrote: »

55 min swim (3000 yards/120 lengths)

simmilar here, except it took me 10 min longer

Back day! With a bicep sideline
Assisted pull ups
Assisted chin ups
Diverging lateral rows
Standing bicep curls
Straight arm pull downs
Overhand grip rows
Underhand grip rows
And 10 minutes on the hand bike

Weight lifting class: squats, OHP, power cleans. Erg: 3x 10'/3' rest.

My power cleans are getting better which is nice. Squats are still meh, my body really is not all about doing that motion "correctly". I went to my ortho today to ask about the weirdness I'm feeling in my right knee and she thinks it's my IT band. That said, she referred me to one of the hospital's sports medicine doctors and he's going to do some ultrasound to try to see what exactly is going on when I'm squatting. Part of the problem is that I can't easily describe what's actually happening as it's both a snapping (likely my IT band) and a bulging. Ortho is very hesitant to say that squatting is just not really going to ever be a thing for me, in part because I'm too young and healthy at this point in time.

I also got a referral for physical therapy (PT), though all of my prefered people are scheduled out to December, so that will start the second week of December.

Rest day today, sooo 90 minute leisurely bike ride.

C2 erg (rowing), 3 x 10' on, 2' off. First 2 2' breaks were row out for 5-6 strokes easy, drink water/wipe sweat, row in for around 30" easy; last 2' was start of CD, which went on for another 7:41.

On the 10' pieces, moderate/high-moderate intensity, just holding sub-2:30 average, <22 rating (trying to be 20-21, didn't always succeed ), damper 3-ish as usual, working on technical details (too wordy to describe, even for me ). Pieces at 2:27.8, 2:27.9, 2:28.5 - not so much tiring out as trying to drive the rating down to 20 more consistently. 7,984m including the row-in/out and CD meters.

Funny ha-ha: Most of last 10" piece was within a couple bpm +/- of my age estimated HR max, even as my next birthday approaches in about a fortnight (No worries, it's actually around 80% by heart rate reserve, so truly not all that intense.) Still a higher HR overall than I'd like at this split, but I'm not disciplined enough to do the things that would be most likely to lower it.

HR stuff looks like this (stopped the Garmin during the water drinking & sweat-wiping):

MikePfirrman wrote: »

You or Aoyoke are always welcome to join in with the Sub7 folks for the Winter with me. I know you're not much of an Erg fan, though, but they are a welcoming bunch that just likes Erging (and many are also OTW rowers). Many of the Winter Ergers will be joining in soon. Rather large contingent of UK and US Pacific NW females. It's an open group, all you have to do is like Rowing (and tolerate Erging, I suppose).
<snip>

That's really nice of you! :flowerforyou: I'm mostly a flake about erging, so not a great asset to a competitive team. I tend to drive down average meters per member, pace, etc. The good news is I dropped below lightweight threshold this AM, which makes me instantly more competitive. We'll see if I can stay as an erg lightweight through Winter . . . unlikely with birthday, Thanksgiving, Christmas, etc., coming . . . . :drinker:

80 min on the TC100 =1200cal
45 min 2.5 mile walk =400cal

nov 6th workout: 42 min spin bike, 150 push ups

5k jog/walk

45 min spinning.

16 x 50 seconds VO2 max cycling/spin intervals.

Owwww.

1 hour water aerobics