3 x 10' on rowing machine, first 10' before breakfast with 2' as CD, rest as 2 x 10' on 2' off in early evening, with last 2' as CD.
On the evening pieces, I let the rating come up a little, to 23-24spm, so averaged 2:24.0. Last 8 minutes of the 2nd piece was at or above my age-estimated max heart rate (heh: so much for age estimates).
Totaled over both AM & PM, 2:36 in Z5, 19:02 in Z4, rest of the roughly 35 total minutes (includes CD & rowing in/out of "rest" interval) was Z3 (mostly) and below (tiny bit). So, call it moderate to high-moderate intensity, I guess.
Checked the DF because of discussion about it here: It's 103. It's really hard to compare the feel with "boatiness" because the nature of the load is different somehow, but I'd say that this feels heavier than my single, to me, more like some bigger boat. (Keep in mind that part of my single is me, and I'm not all that huge anymore .)
I was thinking of doing some core work today, too, but it's Friday and I think I'll drink a beer and go to bed, instead.
3 mile run and a 30 minute cardio workout. It was a terrible idea to double up on cardio, that 30 min workout was miserable and I probably gave about 50% of what I normally do.
30 min stretching/foam roller
met with a trainer today for assessment, am in better shape than I thought - a nice surprise
burpees...
105 min strength training, RDL 5x5 90lbs max, upper body workouts, KB get-ups...
Yesterday knocked 1 min 14 seconds off my 5000 m row. Felt so good I did another 1000m at relaxed pace just cpncentrating on technique. Did a familiar swiss ball core routine and 10 mins step ups 1 min and 2 mins alternating.
Feeling it today! Rest day.
Warm-up 15 minutes, Pause barbell hip thrust 3*5 (3 sec pause), Seated dumbbell overhead press 3*12, Between bench dumbbell squat 3*20, Inverted row 3*10, Good mornings 3*12, Monster walk 3*20, Three minutes of booty blaster. The between bench squat made people look and it's actually a rather tough exercise. I combined it with the Monster walk and legs were toast afterwards.
Approx 7 chilly miles cycle to/from bootcamp. Somehow managed to bag myself an 8th place trophy (up from 10), not bad considering my bike is definitely not designed for speed.
Bootcamp, urgh. Think she may have germinated the seeds of the plan for this class during my PT session yesterday when she had me running up and down a hill. Hill repeats plus muscular endurance.
This morning I hit a one hour yoga class at the gym. Going to do some crazy housecleaning, wall washing, laundry taking the stairs 4 stories from the laundry room in the basement to our apartment and some furniture rearranging is going to happen today too.
Appears to be 10-30 watts more generous on power output with higher power getting more generous. Think that means I need to do an FTP test (basically a fitness test on a bike that's really hard). Not looking forward to that.
New spin bike is smooth though. Also made to be able to stand up. Yay.
Replies
40 min weight circuits including:
Kettlebell swings
Weighted step ups
Stability ball hip bridges
Incline chest press
Shoulder raises
Mountain climbers
Weighted wall sits
Ball crunches
Stretch & foam roll
On the evening pieces, I let the rating come up a little, to 23-24spm, so averaged 2:24.0. Last 8 minutes of the 2nd piece was at or above my age-estimated max heart rate (heh: so much for age estimates).
Totaled over both AM & PM, 2:36 in Z5, 19:02 in Z4, rest of the roughly 35 total minutes (includes CD & rowing in/out of "rest" interval) was Z3 (mostly) and below (tiny bit). So, call it moderate to high-moderate intensity, I guess.
Checked the DF because of discussion about it here: It's 103. It's really hard to compare the feel with "boatiness" because the nature of the load is different somehow, but I'd say that this feels heavier than my single, to me, more like some bigger boat. (Keep in mind that part of my single is me, and I'm not all that huge anymore
I was thinking of doing some core work today, too, but it's Friday and I think I'll drink a beer and go to bed, instead.
I was wearing normal clothes haha no legwarmers today
met with a trainer today for assessment, am in better shape than I thought - a nice surprise
burpees...
105 min strength training, RDL 5x5 90lbs max, upper body workouts, KB get-ups...
Feeling it today! Rest day.
Approx 7 chilly miles cycle to/from bootcamp. Somehow managed to bag myself an 8th place trophy (up from 10), not bad considering my bike is definitely not designed for speed.
Bootcamp, urgh. Think she may have germinated the seeds of the plan for this class during my PT session yesterday when she had me running up and down a hill. Hill repeats plus muscular endurance.
30min rower, high effort, hr up around 150-160
1hr piyo live workout
Appears to be 10-30 watts more generous on power output with higher power getting more generous. Think that means I need to do an FTP test (basically a fitness test on a bike that's really hard). Not looking forward to that.
New spin bike is smooth though. Also made to be able to stand up. Yay.
I've not had an ice bath before. It was cold. I lasted 2 minutes, and immersed myself fully underwater.
I can feel a difference it's pretty cool