What Was Your Work Out Today?

Finally stuck to plan today. Had planned an easy/recovery workout -- did 30 minutes on the rower first. Very controlled HR w/ it nearly all being under 135 and then 30 minutes on the AD Pro (Assault style bike).

Haven't been on the Air Dyne Pro in nearly 3 months, so it felt nice to do something different. My two kids and wife much prefer the AD Pro over the rower. Great piece of equipment. If anyone is ever considering a low impact cardio piece of equipment, I'd get a Rogue Echo, but the AD Pro is also a great workout (I just don't like their customer service).

Averaged around 2:31/19 SPM on the rower and 130 Watts/48 RPM on the AD Pro (really slow and easy).

Odd day. I knew my afternoon would be stressful, and so I decided on a 32 minute deep hamstring/hipflexor stretching session. Then in the evening I did the same, plus some more stretches. That's 90 minutes of stretching in a day. Probably not healthy, but I feel great. I can now place my head on my knee with the other leg folded, on both sides. The right side was super tight, but I'm getting there.

4 mile run followed by 100 pushups and 100 situps same as everyday

Leg day!

• Warm up (dynamic stretches, hill sprints, band stuff)
• Squat, 80 kgs, 5 sets of 5
• Deadlift, 110 kgs, 5 sets of 5
• Pistols, body weight
• Lunges, 32 kgs
• Core stuff
• A vague attempt at yoga, but I fell asleep in a stretch and then called it a night (it was 1 a.m.)

My weight is 65 kgs, so the lifts are slowly heading towards respectable multiples.

Today will be 45 minutes yoga, hang boarding and kettle bells.

This morning's 5 AM workout. Getting used to it now. Doesn't seem as brutal with one cup of coffee to start before it. Was supposed to be a nice and easy one but I let HR drift a bit too high. Still seemed moderately easy.

My HR, BTW, is naturally higher. My max used to be well over 200. It's still in the low 190s now, so this might look harder to some than what it actually was. For recovery work, I like to keep it between the green and yellow zone (right on the line). That's a UT2 workout in rowing terms. This was more like a UT1. Not AT (anaerobic threshold -- pushing it hard) work by any means, but not easy either.

The dip was where my hands got too sweaty and the handle slipped out of my hands.

From the HR Monitor app and the PM5 (the rowing monitor).

@Djproulx - you have forgotten likely more than I know about HR training, but it's an App called Fitiv paired with just a Coospo Chest strap. I love both of them, TBH. Fitiv is a cheaper I-Phone or Apple Watch (and I think Adroid -- edited -- I checked, it's only with Apple/I-Phones) app and Coospo is a Bluetooth or ANT+ HRM chest strap that is water resistant. Don't believe it's water proof.

I've tried the Polar H7 and it sucked with the rower. This Coospo is like $45 and I've had it nearly a year now. Works flawlessly with the Fitiv. A lot of users of Fitiv have the Apple Watch but wrist HRMs aren't really accurate or responsive for the rowing machine. I'm old school and prefer the chest straps for accuracy.

I just got Strava for my leisure bike rides, but I'll stick to this for my workouts.

I didn't go off of a true FTP hour long test for the Max HR, but a 20 minute test and just years of knowing my minimum and maximum HRs. Based off my really hard long interval workouts, I'm pretty close to accurate. I've adjusted once I think. And yes, on the HR zones. If I'm doing a REALLY hard short interval, it will usually reach 90% Max. AT is more like 88% or 90% tops, but only toward the end. Hard intervals can peak at 95%. I go by the rule we don't often see true max and I have little desire to try, but a 2K all out row gets pretty close. So does a 5K all out (roughly 20 minutes).

Last time I did a 5K all out, I took the average of the last 3 minutes and added 5% to it to estimate max HR.

Regarding coffee - I got the flu in late Feb and stopped cold. I'm only drinking one big cup, black, before my workouts. But man, at 5 AM, that has saved my bacon. So much difference. I'm not a natural morning workout person and it's helped tremendously.

Back and biceps and some walking. Lighter workouts since I think I injured my rhomboids. Will be biking tho!!

MikePfirrman wrote: »

@Djproulx - you have forgotten likely more than I know about HR training, but it's an App called Fitiv paired with just a Coospo Chest strap. I love both of them, TBH. Fitiv is a cheaper I-Phone or Apple Watch (and I think Adroid -- edited -- I checked, it's only with Apple/I-Phones) app and Coospo is a Bluetooth or ANT+ HRM chest strap that is water resistant. Don't believe it's water proof.

I've tried the Polar H7 and it sucked with the rower. This Coospo is like $45 and I've had it nearly a year now. Works flawlessly with the Fitiv. A lot of users of Fitiv have the Apple Watch but wrist HRMs aren't really accurate or responsive for the rowing machine. I'm old school and prefer the chest straps for accuracy.

I just got Strava for my leisure bike rides, but I'll stick to this for my workouts.

I didn't go off of a true FTP hour long test for the Max HR, but a 20 minute test and just years of knowing my minimum and maximum HRs. Based off my really hard long interval workouts, I'm pretty close to accurate. I've adjusted once I think. And yes, on the HR zones. If I'm doing a REALLY hard short interval, it will usually reach 90% Max. AT is more like 88% or 90% tops, but only toward the end. Hard intervals can peak at 95%. I go by the rule we don't often see true max and I have little desire to try, but a 2K all out row gets pretty close. So does a 5K all out (roughly 20 minutes).

Last time I did a 5K all out, I took the average of the last 3 minutes and added 5% to it to estimate max HR.

Regarding coffee - I got the flu in late Feb and stopped cold. I'm only drinking one big cup, black, before my workouts. But man, at 5 AM, that has saved my bacon. So much difference. I'm not a natural morning workout person and it's helped tremendously.

Cool, never heard of Fitiv. Love that chart. Very easy to read and understand! I don't use an Apple watch, but a few friends tried them and switched back to Garmin for the HRM and training functions. And I'm not a Strava guy, since I use Training Peaks for tracking and analysis.

Regarding FTP, I don't know why anyone would put themselves through the pain of a one hour FTP test, when the 20 min version is a very good proxy for it. I've also done the two 8min versions as well as the ramp test. Both the 20min test and the ramp test seem to be great ways to measure threshold, and they deliver all the pain I ever want to endure in a short period of time.

Finally, I try to maintain a 14:10 fasting regimen, so black coffee is my typical morning drink.


x

[/quote]

Cool, never heard of Fitiv. Love that chart. Very easy to read and understand! I don't use an Apple watch, but a few friends tried them and switched back to Garmin for the HRM and training functions. And I'm not a Strava guy, since I use Training Peaks for tracking and analysis.

Regarding FTP, I don't know why anyone would put themselves through the pain of a one hour FTP test, when the 20 min version is a very good proxy for it. I've also done the two 8min versions as well as the ramp test. Both the 20min test and the ramp test seem to be great ways to measure threshold, and they deliver all the pain I ever want to endure in a short period of time.

Finally, I try to maintain a 14:10 fasting regimen, so black coffee is my typical morning drink.


x [/quote]

https://support.motifitapp.com/hc/en-us/articles/360022168333-How-do-I-use-my-Garmin-with-FITIV-Pulse

It seems it is compatible with Garmin and the workouts, I've read, you can dowload direct to MFP as well.

Regarding the full hour FTP test - I pleade ignorance. And yes, it was awful.

JimDew wrote: »

This was a slow, cold, painful run. My left glute muscle is absolutely killing me. Every step.

Ouch. Did you pull it during the run, or try to run through a minor tweak and it got worse?

Indoor bike today. 70 minutes.
15 min warm up at various power/cadence levels, then a 45 minutes aerobic ride with last 5 minutes at threshold, then cooldown.

I decided to take my mid season training break early as of last Sunday. I'll maintain most of my fitness with reduced volume for a few weeks. The mental break will be just what I need.

I'll get to do some fishing and turkey hunting with my son, and then I'll be ready to resume race training in late May.

Fairly quiet day. Did lots of things in the house (mainly involving a sofa), but went out three times for various errands. In the evening I tried to run but gave up after an exhausting 2.5km. Back home I realized why it didn't work: I ran far too fast. But before that I thought: what the heck, lets at least try to do another short run with a good time. And so I did, but my heartrate crashed after about 400m, and I stopped after 1km because I couldn't get it up anymore (same old story..._)

Rest day, so I did 45 mins of yoga to stretch out, mainly aimed at my core and shoulders, after doing a gymnastic rings workout yesterday. 2nd time doing yoga and really enjoying it, great rest day stretch and balance alternative.

MikePfirrman wrote: »

Not a fail, you just went out too fast and learned something. Everyone starts the PP too aggressive. I moderated the PP forum on the C2 site for like, forever. Started the thread too. I've done it more times than I can count.

You did it on a lift day (good) but had your pace not far off your current 2K PB. Should have started at like 2:10 and if you had something left on the second rep, then gone for it on that one. The PP (assuming you get through) will recalibrate all your benchmark times based on the prior week or rounds work. I'm assuming you're talking about the BPP, not the full PP (the full one calls for a 4 X 2K with 5' rest, I believe -- just brutal).

For non rowers, the Pete Plan is for rowing what Hal Higdon does for running.

Weight loss is actually somewhat counterproductive for power, not only in lifting, but on the rower too. But for your health it's much more important. Like me, you won't be setting any rower records, so health is where it's at anyway. Congrats on all that weight loss!

Thanks Mike - it is indeed the beginner plan. The main plan is way too hard for me.

The impact of weight loss on my other activities is mixed:
Climbing it definitely helps to be small
Yoga probably also helps - I can do the crow now, and couldn't when I was big. But that may just be the impact of practice.
With scuba, I now have a lower air consumption ,(12 litres a minute surface air consumption for a typical UK dive - it was 15 pre-diet.) But I feel the cold a lot more. I may just get a heated vest, but I should probably get my PFO fixed first. Covid delayed my operation, which was scheduled for early April.

Today, I got a bit of a walk in - 29,000 steps. I didn't get my kettle bell session last night, as it was 1 a.m. when I finished hang boarding . (Work was silly.)

So I did it today - 200 swings with a 24 kgs bell (two handed, one handed and my favourite of alternating hands.)