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What Was Your Work Out Today?

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  • BrownSugar174BrownSugar174 Posts: 255Member Member Posts: 255Member Member
    Holy Crow! Today is my bike riding day and it is windy! I almost chose to ride with the wind but I decided to turn left and ride against the wind! Wow! I got to my first pitstop (Starbucks for my free brewed coffee) and my legs were burning!
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    I essentially took 5 days off of exercise which was probably a good thing. It was finals week, I was a different type of anxious than I normally am (my anxiety and depression don't respond to exercise), I was and still am having trouble getting enough sleep, and I was really f'ing tired of waking up early. It appears my default wakeup time is 6:30 - weekday morning team erg workouts require me to wake up at 5. Weekday on the water rowing, which doesn't start until Feb I want to say, requires me to wake up at 4:25ish. My alarm for the weekends is 6:20 which gives me enough time to lay in bed for a few minutes.

    All that said, today was 14,690m in a quad sitting stroke - this time with a stroke coach (a device kind of like a bike computer that, among other things, lets me see my stroke rate)! While I don't have my own single (I wish) I can see why a few people in my club who don't own their own boat do own their own stroke coach. It was a fairly good row save for the I don't even remember how many times we got waked between the multiple coach's launch wakes (between our club and another club), fishing boats, and the coast guard (that was a massive wake).

    I'm very pleased with the fact that I have a very long stroke (see Ann's point earlier this week about the importance of long strokes) that I can sustain given that I'm only 5' 8", however I'm not very pleased when people who are taller than me can't match my length. It's something that I won't compromise on when I'm sitting stroke seat unless there are people who are considerably shorter than I am (and our main sculling coach is of the same mind). I think it's a mix of my having long legs, and the ability to hold my layback (yay core strength!). What's funny is that I could, and probably should, actually have more length. I need to ask my sculling coach(es) to let me know if I'm getting my hands out far enough at the catch. I suspect I'm not because it's a bit anxiety provoking. I'm better than I was even three months ago, but I suspect I could get my hands further outside of the gunnels.
  • Saramore10Saramore10 Posts: 43Member Member Posts: 43Member Member
    I do 2 xhit workouts. They're on Youtube and it's about 20 minutes. Abs and thighs!
  • AnnPT77AnnPT77 Posts: 14,152Member Member Posts: 14,152Member Member
    aokoye wrote: »
    <snip good self-care strategy and rowing narrative, for length>

    I'm very pleased with the fact that I have a very long stroke (see Ann's point earlier this week about the importance of long strokes) that I can sustain given that I'm only 5' 8", however I'm not very pleased when people who are taller than me can't match my length. It's something that I won't compromise on when I'm sitting stroke seat unless there are people who are considerably shorter than I am (and our main sculling coach is of the same mind). I think it's a mix of my having long legs, and the ability to hold my layback (yay core strength!). What's funny is that I could, and probably should, actually have more length. I need to ask my sculling coach(es) to let me know if I'm getting my hands out far enough at the catch. I suspect I'm not because it's a bit anxiety provoking. I'm better than I was even three months ago, but I suspect I could get my hands further outside of the gunnels.

    At 5'5", I sometimes have the same problem with taller people (most people are taller!) who row shorter, not for any self-congratulatable reason, but because I'm fairly flexible in the relevant areas for my age, and row often with other people my age. ;)

    If I may opine and interfere:

    There is no - no! - reason for you to shorten your stroke to accommodate them, IMO, even if they're shorter. Mostly, they need to slow their slide to match you. Occasionally, I've gotten to row with high-level collegiate rowers, including on at least one memorable occasion, sitting directly behind a 6'+ woman (who is now a National team rower, and listed as one of the best women rowers in the world). I didn't want her to shorten: It's my job to match. (I know it's very hard to hold length in stroke when those behind you start slamming forward, though. ;) )

    On the "hands out at the catch" thing: I know you know this, but remind yourself that the full arm-reach happens at arms away (close to the most stable point, so it's not scary then, right? ;) ), and after that it's mostly about full use of the slide. There's a little bit of wingspan stuff you can do heading into the catch, but mostly it's just taking full advantage of the slide, and the hands go out past the gunwales because they have to, if your body and the pin are situated relative to one another where they should be. Excess wingspan reachy stuff at the catch is potentially lurch/check.
    edited December 2019
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    AnnPT77 wrote: »
    aokoye wrote: »
    <snip good self-care strategy and rowing narrative, for length>

    I'm very pleased with the fact that I have a very long stroke (see Ann's point earlier this week about the importance of long strokes) that I can sustain given that I'm only 5' 8", however I'm not very pleased when people who are taller than me can't match my length. It's something that I won't compromise on when I'm sitting stroke seat unless there are people who are considerably shorter than I am (and our main sculling coach is of the same mind). I think it's a mix of my having long legs, and the ability to hold my layback (yay core strength!). What's funny is that I could, and probably should, actually have more length. I need to ask my sculling coach(es) to let me know if I'm getting my hands out far enough at the catch. I suspect I'm not because it's a bit anxiety provoking. I'm better than I was even three months ago, but I suspect I could get my hands further outside of the gunnels.

    At 5'5", I sometimes have the same problem with taller people (most people are taller!) who row shorter, not for any self-congratulatable reason, but because I'm fairly flexible in the relevant areas for my age, and row often with other people my age. ;)

    If I may opine and interfere:

    There is no - no! - reason for you to shorten your stroke to accommodate them, IMO, even if they're shorter. Mostly, they need to slow their slide to match you. Occasionally, I've gotten to row with high-level collegiate rowers, including on at least one memorable occasion, sitting directly behind a 6'+ woman (who is now a National team rower, and listed as one of the best women rowers in the world). I didn't want her to shorten: It's my job to match. (I know it's very hard to hold length in stroke when those behind you start slamming forward, though. ;) )

    On the "hands out at the catch" thing: I know you know this, but remind yourself that the full arm-reach happens at arms away (close to the most stable point, so it's not scary then, right? ;) ), and after that it's mostly about full use of the slide. There's a little bit of wingspan stuff you can do heading into the catch, but mostly it's just taking full advantage of the slide, and the hands go out past the gunwales because they have to, if your body and the pin are situated relative to one another where they should be. Excess wingspan reachy stuff at the catch is potentially lurch/check.

    Good point. My flexibility is probably also serving me well. That's also a good way to look at the reach - I'll think about that tomorrow. I think my "ugh I suppose I'll maybe shorten my stroke" is left over from constantly rowing with novices who were shorter than me and couldn't match me when we had mixed novice practices. It's funny because two of our best rowers are 5' 2" at most and one of them is I think 73? The 73 year old has won multiple gold medals at HOTC (including this year) and when she's not sculling her single (which isn't at our club but at a dock on super nice absurdly calm water), is always bow. She and the other person I'm thinking of are essentially our best bows on the women's team in part because they are so good at matching.

    It's funny because last Saturday I sat 2 seat in an 8, the person who was having a ton of trouble matching me today was 4, and one of my sculling coaches who is also on the national team was sitting 6 seat. Needless to say, I ended up watching 6 seat's oar. I'm finally down to three coaches ;) I am going to try to get out in a single next month maybe if not sooner if I end up getting put in one at a suclling practice. I'm going to ask for a private lesson from said nat team member so I can work on squaring up earlier and not digging with my starboard oar (which will be helped by squaring earlier...)
    edited December 2019
  • AnnPT77AnnPT77 Posts: 14,152Member Member Posts: 14,152Member Member
    Yet another 9,789 C2 rowing machine meters, 4 x 2k on, 2' off/CD + additional 1k CD.

    Also, I wrestled a Giant Lizard. Well, actually, I compressed and somehow coaxed a large heavy-duty (and heavy/awward) compressable folding metal and nylon tent-type thing into its narrow, end-zip rolly case, by myself. It just felt like wrestling a Giant Lizard. And I did some pruning and branch-carrying, among other Fall yard clean-up.
  • jhanleybrownjhanleybrown Posts: 229Member Member Posts: 229Member Member
    Good:
    20 min FTP test averaged 265 watts. Woot woot! +15 vs 4 weeks ago.

    Bad:
    Weight plateau all week.

    So, celebrated by breaking my no alcohol diet Saturday night and shared a very nice bottle of wine with spouse. Technically still hit calorie goal today although think I need to start getting extra backside retentive on making sure I'm accurate on tracking until I conquer this plateau. Plateau is such a drag.
  • MikePfirrmanMikePfirrman Posts: 1,287Member Member Posts: 1,287Member Member
    10K meters today on the rower, then 30 minutes on the Air Dyne Pro. HR on the row a bit higher than I like but I did it outside in the middle of the yard, early AM, when it was pretty cool, so it didn't feel bad at all. HR was hitting 160 at times with drift. Burned around 1400 calories in the 90 minutes.
  • rosegreen12rosegreen12 Posts: 6Member Member Posts: 6Member Member
    :* We'll call it a recovery day for me, too.
  • drmwcdrmwc Posts: 323Member, Premium Member Posts: 323Member, Premium Member
    I went bouldering on Saturday. It was a 2 hour training thing. It was good. My dynamic moves are improving. The new exercise I tried was nominating a limb to not use, and doing an easy climb. You alternate the four limbs.

    I also went bouldering in Sunday for 2 hours. This was also good fun - I got quite a few new routes. I have a long term harder project at this gym, where I seem to have reached bthe crux.
  • Finafoshizzle93Finafoshizzle93 Posts: 149Member Member Posts: 149Member Member
    Yesterday: 50 min swim

    Today: 45 min spin class & 30 min weight lifting focused on upper body
  • jhanleybrownjhanleybrown Posts: 229Member Member Posts: 229Member Member
    Good: Broke my week long plateau (by a lot...expect to bounce back up a bit but finally...)

    Bad: New higher power zones for cycling. Had a hard 45 min spin with 3 intervals 8 min, 10 min. 8 min (zones 4 and 5).....and totally bailed on last interval and just pedaled it out in z2. Fail. :smile: My hard days just got really hard again.
  • imforndimfornd Posts: 414Member Member Posts: 414Member Member
    shoulders 25 sets
    biceps 16 sets

    cardio 25 minutes
  • MikePfirrmanMikePfirrman Posts: 1,287Member Member Posts: 1,287Member Member
    Just 10K on the rower today @ a bit of a faster pace (just a hair faster) than yesterday's row. I think it was around 2:22 pace/20 SPM. Out in the sun watching the birdies at my bird feeders. We get quite a mix of birds here. I've even seen a Yellow Parakeet before here eating from my feeder. There is an occasional Mexican Parrot sighting but I think that one was a bird that flew the coop, literally.
    edited December 2019
  • BrownSugar174BrownSugar174 Posts: 255Member Member Posts: 255Member Member
    63 minutes on the elliptical machine, 13 minutes on the bike and a weight workout.
  • drmwcdrmwc Posts: 323Member, Premium Member Posts: 323Member, Premium Member
    I went bouldering for the third day in a row. I lasted 90 minutes, and then finished with 15 minutes yoga.

    This was an OK session. One of my fingers on my right hand hurt, so I altered route (for example, on finger pockets) to try to avoid using it too much. This worked, but may have resulted in some slightly imaginative approaches.
  • AnnPT77AnnPT77 Posts: 14,152Member Member Posts: 14,152Member Member
    Another 9,444 C2 rowing machine meters, just getting it in: 2 separate sessions (because schedule logistics) of 2 x 2k on, 2' off/CD plus a random extra 500m extra CD after the 2nd set, 19-21spm range, 2:32.1 & 2:29.1 for the work part of the 2k sets. 1st set mostly Z3, a little Z4 and Z1/2, HRavg 135, HR peak 148. 2nd set 45% each Z3 & 4, rest Z1/2, HRavg 141, HR peak 161.
  • J72FITJ72FIT Posts: 5,440Member Member Posts: 5,440Member Member
    1216

    6-7 pm:
    Warmup
    Yoga (10m)
    Strength
    Horizontal Push Pull Complex EMO5M (25m)
    Pushup - 34-27-20-14-7 (102)
    Reverse Row - 16-13-10-6-3 (48)
    Cossack Squat - 16 x 5 (80)
  • jhanleybrownjhanleybrown Posts: 229Member Member Posts: 229Member Member
    45 min spin z2/3 only.

    Weight thing is so strange. Stuck on a super stubborn plateau for 10 days (despite doing everything I'm supposed to...) and now I'm suddenly 4 lbs down.

    I'll *take* it but WTF????
  • aokoyeaokoye Posts: 3,497Member Member Posts: 3,497Member Member
    Physical therapy (PT) - went to the non-PT gym (that is way too expensive for most people who work or study at the hospital) and erged for 500m to warm up then we went to the squat rack to see what was going on with my knees when I squat.

    Results: my knees (and my shoulders) look great when I erg and everything goes to hell when I squat primarily because anatomically squatting appears to really not be for me. The joys of, among other things, having 4 major knee surgeries. It looks like leg press is going to be what I do instead because I can actually, oh I don't know, get a workout, not be exceedingly unbalanced, not feel like my IT band is doing a "fun" (read: unhealthy) dance move, etc.

    After that it was astim (which is like grastin) and then stretching because dear god my hip flexors.
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