And not Christmas yet, so another 9,774 rowing machine meters, the 2x2k work pieces at 2:29.6, 21spm; overall workout with cool-down and such 55 minutes, 24% Z4, 56% Z3, rest lower.
One more Garmin intensity minute, and I'll be at 600 for the week (with days left to go), 4x the commonly recommended 150 per week. That's nothing compared to the marathon trainers and triathletes around here, but I think I'm doing OK for a li'l ol' lady, age 64.
@MikePfirrman, I don't train anymore. I row for fun, mostly, and for health as a side effect. The Winter rowing machine work helps me avoid starting from almost zero every Spring. I try to do the Holiday Challenge (body problems allowing) each year to boot me out of sluggish denial that on-water rowing is over for another year, and into that Winter maintenance mode. I'm doing SS work now, because if I don't, I won't get those meters in, especially this year (Thanksgiving so late!): Intensity is fatiguing. I don't have to ever do a 2k TT ever again, so I probably won't. Volume's going to drop a bunch in a week or so. Best wishes to all of you you who have racing aspirations, and who train accordingly! :flowerforyou::drinker:
Good couple of days of spinning. Z4/5 intervals yesterday. Z3 intervals today. All hardish as I recently upped my FTP which shifted output up for all zones.
Had a bad two days of cals in (one where I broke no alcohol diet at a holiday party and went a little overboard). Back on track for last two days. Will weigh in tomorrow to see where things are at.
Erging this afternoon. 3x20' 2 min rest. Remarkably steady in terms of my splits: 2:12.8, 2:12.1, 2:12.5 which is funny because I wasn't actually trying to do that. My primary goal for the last two intervals was row at least 4,500m per interval for the sake of the Holiday Challenge.
No surprise Friday: 9,713m rowing machine. The "real" workout, in which I was trying to rate-cap at 20spm and get at least 10m per stroke, was the normal 4 x 2k:
And this is how hard it was (or wasn't ):
Only need 13,720m minimum in the next 4 days, which should be easy peasy as long as I don't get run over by a bus or something.
30 min wake-up stretches/warm-up
30 min stretch/warm-up/cardio, activation at gym
5 min elliptical
90 min strength training (I'm tired now!)
15 min cool down stretching
Erging because of dock maintenance and a ton of rain. Around 14,300m including warming up and cooling down. 12,102m until I finish the Holiday Challenge.
I had an absolutely awesome hike with my daughter at Cannon’s Point Preserve! If you are ever visiting Saint Simons Island, Georgia you will love this!
8x8 volume training, chest and back today. It is my first week doing this type of training and it is nice to be sore again! Substituted dumbbell incline press for a barbell incline press, to help out an nagging pain in my forearm.
i also added
3 sets x 10 Reps of Face Pulls and Trap Pulls at the end of the workout.
40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.
After a rest day (and hyper-indulge-y but fairly protein-rich potluck with my mixed-media arts/crafts group) yesterday, another 8,671m on the C2 rowing machine, 2:27.1 average pace, 20spm. Again shooting for 20 spm or under, 10m+ per stroke. 29% Z3, 50% Z4, including CD & the breaks + row-in/out.
40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.
Mike: Hit at least 51F here in MI today . . . I rowed inside anyway.
After a rest day (and hyper-indulge-y but fairly protein-rich potluck with my mixed-media arts/crafts group) yesterday, another 8,671m on the C2 rowing machine, 2:27.1 average pace, 20spm. Again shooting for 20 spm or under, 10m+ per stroke. 29% Z3, 50% Z4, including CD & the breaks + row-in/out.
40 minutes on the rower outside -- chilly this AM (around 40 degrees), then 40 more on the AirBike. 1150 calories or so. Worked on the yard for 3 hours after.
Mike: Hit at least 51F here in MI today . . . I rowed inside anyway.
My stepson is coming for X-Mas for the first time and we are supposed to have 3 days of rain and Cincy (where we're from and he still lives) is supposed to be 50 and sunny! Oh well, this is as bad as it gets here. In Jan/Feb, we'll be back up in the low 60s again. I was so cold this AM! Amazing how the body adjusts to warmer climate and doesn't like cold any longer. Same stepson is getting married in Feb in Cincy. Looking forward to the wedding but not the weather!
Replies
And not Christmas yet, so another 9,774 rowing machine meters, the 2x2k work pieces at 2:29.6, 21spm; overall workout with cool-down and such 55 minutes, 24% Z4, 56% Z3, rest lower.
One more Garmin intensity minute, and I'll be at 600 for the week (with days left to go), 4x the commonly recommended 150 per week. That's nothing compared to the marathon trainers and triathletes around here, but I think I'm doing OK for a li'l ol' lady, age 64.
@MikePfirrman, I don't train anymore. I row for fun, mostly, and for health as a side effect. The Winter rowing machine work helps me avoid starting from almost zero every Spring. I try to do the Holiday Challenge (body problems allowing) each year to boot me out of sluggish denial that on-water rowing is over for another year, and into that Winter maintenance mode. I'm doing SS work now, because if I don't, I won't get those meters in, especially this year (Thanksgiving so late!): Intensity is fatiguing. I don't have to ever do a 2k TT ever again, so I probably won't.
Had a bad two days of cals in (one where I broke no alcohol diet at a holiday party and went a little overboard). Back on track for last two days. Will weigh in tomorrow to see where things are at.
And this is how hard it was (or wasn't
Only need 13,720m minimum in the next 4 days, which should be easy peasy as long as I don't get run over by a bus or something.
30 min stretch/warm-up/cardio, activation at gym
5 min elliptical
90 min strength training (I'm tired now!)
15 min cool down stretching
Spa....!
Today 12/21: 140 push ups (40 20 20 20 20 20) and walking for 65 min in the beautiful sunshine with a pulled hamstring! ....now on ice!
100 yrds each:
walking lunges
bear crawl
burpee/broad jum
squat broad jump
side plank walk
lunge hop
Finish with 15 min stair run
8x8 volume training, chest and back today. It is my first week doing this type of training and it is nice to be sore again! Substituted dumbbell incline press for a barbell incline press, to help out an nagging pain in my forearm.
i also added
3 sets x 10 Reps of Face Pulls and Trap Pulls at the end of the workout.
Mike: Hit at least 51F here in MI today . . . I rowed inside anyway.
My stepson is coming for X-Mas for the first time and we are supposed to have 3 days of rain and Cincy (where we're from and he still lives) is supposed to be 50 and sunny! Oh well, this is as bad as it gets here. In Jan/Feb, we'll be back up in the low 60s again. I was so cold this AM! Amazing how the body adjusts to warmer climate and doesn't like cold any longer. Same stepson is getting married in Feb in Cincy. Looking forward to the wedding but not the weather!
Lots of great meters Ann!