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What Was Your Work Out Today?

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  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    Active rest... 45 min stretching, 45 min ocean swim
  • jhanleybrownjhanleybrown Member Posts: 236 Member Member Posts: 236 Member
    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.
    edited December 2019
  • MikePfirrmanMikePfirrman Member Posts: 2,368 Member Member Posts: 2,368 Member
    30 on the rower (2:25 or so, really slow -- did a nicer job today of controlling HR), then 25 on the AD Pro Bike.
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    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.
    edited December 2019
  • AnnPT77AnnPT77 Member, Premium Posts: 18,870 Member Member, Premium Posts: 18,870 Member
    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:
    xdsnq5k8ho8i.jpg
    And this is how hard it was (or wasn't :lol:):
    ixhkdgylm8qw.png

    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. ;)

  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    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

    Spa....!
  • aokoyeaokoye Member Posts: 3,497 Member Member Posts: 3,497 Member
    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.
  • nighthawk584nighthawk584 Member Posts: 1,980 Member Member Posts: 1,980 Member
    I haven't posted on this board for awhile but I have been working out every day...

    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!
  • goatggoatg Member, Premium Posts: 1,401 Member Member, Premium Posts: 1,401 Member
    ,
    edited December 2019
  • soniasharma2soniasharma2 Member Posts: 15 Member Member Posts: 15 Member
    Football field:

    100 yrds each:
    walking lunges
    bear crawl
    burpee/broad jum
    squat broad jump
    side plank walk
    lunge hop

    Finish with 15 min stair run
  • jlhalley7835jlhalley7835 Member Posts: 187 Member Member Posts: 187 Member
    swqou95lxzcq.png

    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.
  • surfbug808surfbug808 Member Posts: 251 Member Member Posts: 251 Member
    30 min stretch, 45 min ocean swim... active rest day...
  • Mark_C81Mark_C81 Member Posts: 137 Member Member Posts: 137 Member
  • MikePfirrmanMikePfirrman Member Posts: 2,368 Member Member Posts: 2,368 Member
    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.
  • AnnPT77AnnPT77 Member, Premium Posts: 18,870 Member Member, Premium Posts: 18,870 Member
    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. :lol:;)
  • JaxxieKatJaxxieKat Member Posts: 427 Member Member Posts: 427 Member
    The Denise Austin 6 Minute Slimmers booty workout from her 25 Days of Fitness Challenge.
  • MikePfirrmanMikePfirrman Member Posts: 2,368 Member Member Posts: 2,368 Member
    AnnPT77 wrote: »
    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. :lol:;)

    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!
    edited December 2019
  • Mark_C81Mark_C81 Member Posts: 137 Member Member Posts: 137 Member
  • MikePfirrmanMikePfirrman Member Posts: 2,368 Member Member Posts: 2,368 Member
    aokoye wrote: »
    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.

    You and Ann made me want to look at how far off I am - I had that 10 days off from that cyst under my arm (I think like the first five days or so of the challenge, maybe longer). Even with that, I'm only 16K away from making it to 100K. Might be achievable after all -- 10K today and 6K tomorrow is very doable.
    edited December 2019
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