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What Was Your Work Out Today?
Replies
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amorfati601070 wrote: »X2
Pace is getting back to where I like it 😁
Nice speed!!!
Envy your wind. It’s rarely below 10mph here:/
Outdoor Velodrome helps too..dizzzzayy weeee!!!!
The weather has been freakishly good here. It’s not normal.
Today’s effort
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Simple 15 minute walk and 2 mile walk out back
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Wanted to do some rowing sprints today. Probably not a great idea as I was still a bit sore from my half marathon on Sunday. Did 5K Warmup @ 2:30 pace, then did 6 X 1' (one minute) with 2 minute rests and then around 3500 as a cooldown. Sprints went horrid. 1:41.0 on the first one (died around 15 strokes to go or might have held around a 1:37 or 1:38 pace). One more in the high 1:40s and the rest in the lower 1:50s -- really slow for sprints. After the first one, my legs had nothing left. That's where the power building needs to come in. A stronger rower, my age, to be competitive needs to be able to pull a low 1:30s for a minute, minimum. So that's around a 30% or so improvement in power (it's not linear on rowing power).
It's clear I need to work on strength a lot more. I knew that was my weakness already, but it might be worse than I suspected currently. But that's why I like rowing. You have to balance cardio and strength at all times. Aside from Cross Fit, Cycling and speed sports (like speed skating or X-Country skiing, serious climbing or Mountain Biking), there's not a ton that compares to it. A lot of the folks I row against are former Rugby players or similar. I never did endurance sports that combined strength and it shows now!1 -
Tue 5/19
MORNING
11 mile mountain bike run on the trails, vigorous with many inclines. (this is doing wonders for my body and mind getting out on the trails! Killer workout)
35 chin ups, 110 push ups (both in sets to failure)
I think that will be it today. I'm spent. maybe do some yard work this afternoon...MAYBE NOT. haha
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20 min yoga, 30 min stairs, 30 min full body weights, hour walk - meditation time.1
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30 minutes of barre. Barre is new for me, this is the start of my third week doing it, and I’m really loving it. The workouts feel really challenging so I hope at the end of 8 weeks I’ll really see some noticeable changes in my body.2
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@Shortgirlrunning I’ve been interested in barre but the prices of classes has always made me just not take it up. I’d love to know how your results are.. 0
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I got outside for a ride and went a bit longer than planned. 42 miles at a 17.1mph moving average. Felt good to stretch out a weekday ride.4
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30 minutes swimming1
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Had a nice hour steady state row this morning. Where yesterday I was disappointed somewhat, today seemed great. 2:25 pace @ 20 SPM throughout, HR never climbed above 75% max. Though my pace slightly drifted off from the start and HR slowly drifted up, neither too far off from the start. Plus, the stroke felt consistent throughout -- everything you look for in a good, productive Steady State row.
A top ranked friend of mine also suggested he looks at two metrics everytime he works out -- not only HR but also PE (perceived exertion). I've been trying to do this everytime I workout as well. Today felt really easy until around the last ten minutes, then it still wasn't hard, just a bit more challenging.
I also managed to get in a (albeit light) lift last night. Around 100 weighted squats and bridges, 100 pushups (half decline to challenge me more) and 100 one arm pressups, each arm.1 -
MikePfirrman wrote: »Had a nice hour steady state row this morning. Where yesterday I was disappointed somewhat, today seemed great. 2:25 pace @ 20 SPM throughout, HR never climbed above 75% max. Though my pace slightly drifted off from the start and HR slowly drifted up, neither too far off from the start. Plus, the stroke felt consistent throughout -- everything you look for in a good, productive Steady State row.
A top ranked friend of mine also suggested he looks at two metrics everytime he works out -- not only HR but also PE (perceived exertion). I've been trying to do this everytime I workout as well. Today felt really easy until around the last ten minutes, then it still wasn't hard, just a bit more challenging.
I also managed to get in a (albeit light) lift last night. Around 100 weighted squats and bridges, 100 pushups (half decline to challenge me more) and 100 one arm pressups, each arm.
Isn't it funny that some days just seem "easier" than others, even if the workload is similar??
The two metrics I watch while riding a bike are power(watts) and Intensity Factor (also via my device). IF measures variability and intensity required to maintain output. For example, to push 150 watts on a flat ride feels different than to average 150 watts on a very hilly ride where I'm pushing 300 watts while climbing and almost no watts riding steep downhill sections. The Perceived Exertion is much tougher to gauge on hilly rides.
For running, pace and HR are my focus, but I'm strongly considering a foot pod to measure running power output.
Finally, I have really noticed the benefits of rest during this month of reduced training volume. Training Peaks tracks my Fitness(cumulative training load), Fatigue(acute training load) and Form(race readiness). Simply put: "Fitness-Fatigue= Race Readiness". The month of May has felt like a long pre race Taper period. While I'm losing some fitness, I'm also shedding fatigue at a faster rate. So when I do ride or run, I still feel pretty good. This allows me to do higher intensity work to keep fitness losses in check.
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MikePfirrman wrote: »Had a nice hour steady state row this morning. Where yesterday I was disappointed somewhat, today seemed great. 2:25 pace @ 20 SPM throughout, HR never climbed above 75% max. Though my pace slightly drifted off from the start and HR slowly drifted up, neither too far off from the start. Plus, the stroke felt consistent throughout -- everything you look for in a good, productive Steady State row.
A top ranked friend of mine also suggested he looks at two metrics everytime he works out -- not only HR but also PE (perceived exertion). I've been trying to do this everytime I workout as well. Today felt really easy until around the last ten minutes, then it still wasn't hard, just a bit more challenging.
I also managed to get in a (albeit light) lift last night. Around 100 weighted squats and bridges, 100 pushups (half decline to challenge me more) and 100 one arm pressups, each arm.
Isn't it funny that some days just seem "easier" than others, even if the workload is similar??
The two metrics I watch while riding a bike are power(watts) and Intensity Factor (also via my device). IF measures variability and intensity required to maintain output. For example, to push 150 watts on a flat ride feels different than to average 150 watts on a very hilly ride where I'm pushing 300 watts while climbing and almost no watts riding steep downhill sections. The Perceived Exertion is much tougher to gauge on hilly rides.
For running, pace and HR are my focus, but I'm strongly considering a foot pod to measure running power output.
Finally, I have really noticed the benefits of rest during this month of reduced training volume. Training Peaks tracks my Fitness(cumulative training load), Fatigue(acute training load) and Form(race readiness). Simply put: "Fitness-Fatigue= Race Readiness". The month of May has felt like a long pre race Taper period. While I'm losing some fitness, I'm also shedding fatigue at a faster rate. So when I do ride or run, I still feel pretty good. This allows me to do higher intensity work to keep fitness losses in check.
I didn't even know foot pods for power measuring were even a thing. Learn something new everyday! I can imagine hilly workouts feel so much different than flats.
I'm considering changing my focus next month to a more race prep month (though I don't have anything coming up), so the Steady state sessions are really going to have to be super easy. I'd like to push, just for like 6 weeks, really hard two days a week and moderately hard one day a week. I can only take that for six weeks before I usually start to break down. My ability to train intensely is very self limiting.
I enjoy your insights. Thanks.0 -
3.5 mile run and I shaved 37 seconds off my time getting up the big hill in the middle of my route
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MikePfirrman wrote: »[
I'm considering changing my focus next month to a more race prep month (though I don't have anything coming up), so the Steady state sessions are really going to have to be super easy. I'd like to push, just for like 6 weeks, really hard two days a week and moderately hard one day a week. I can only take that for six weeks before I usually start to break down. My ability to train intensely is very self limiting.
If you haven't read it, you might find Joe Friel's "Fast after 50" a worthwhile read. Addresses aging factors and mitigation strategies for endurance athletes.2 -
Bit of stretching over lunch. Ran 4km in the evening. Things were looking good for a 2020 5k best. Then I started to wreck myself from 3km onward. Oh well, a nice 4k time is also fine.3
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Wed 5/20
MORNING
12.3 miles mountain bike on trails, vigorous with many inclines.
MORNING & AFTERNOON
5 hours of yard work (every muscle in my body is aching!)
PS...That ice cream in my freezer is calling my name! haha
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nighthawk584 wrote: »Wed 5/20
MORNING
12.3 miles mountain bike on trails, vigorous with many inclines.
MORNING & AFTERNOON
5 hours of yard work (every muscle in my body is aching!)
PS...That ice cream in my freezer is calling my name! haha
I feel that on the ice cream front!!
DLs today. All different kinds! Ones with my suitcases, light dumbbells, resistance bands. And some abs and a walk.2 -
Joined two friends for an easy trail run, but called it early after 3.5 miles. Just not feelin' it after last night's bike ride.2
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50 mile bike. First time biking in one week since I injured my glute. Felt good. Took it easy. ~15.something mph. Wind wasn’t too bad.
Total 5H45M sleep over the last two days —slept from 7:30pm until 12:30AM. Was exhausted.2 -
Hour walk, 30 min weights, 30 min yoga, 1 hour resistance training (push work and grip)1
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