What Was Your Work Out Today?

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Replies

  • alexmose
    alexmose Posts: 792 Member
    Slept like 💩 last night and my calves are killing me so rest/cardio if the shoes I ordered are ready today.
  • ljaanderson9673
    ljaanderson9673 Posts: 5 Member
    Body fit by amy kettlebell workouts.
  • Shortgirlrunning
    Shortgirlrunning Posts: 1,020 Member
    edited May 2020
    3.5 mile run. In the wind. It was slightly horrible and I’m just glad it’s over.

    My Garmin watch definitely glitched during the run too as it thinks my average heart rate was 118...when I did the same route/similar pace last Wednesday my average heart rate was 167. It’s been having issues with the heart rate monitor for awhile now but these things are expensive and I don’t feel like spending the money to replace it.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    I rowed, four 2,000-meter intervals. I'm a newbie to rowing, so I am not great. I finished the first one in 8:40, second in about 8:50, and then it all went to hell! The last two were over 10 minutes, I think.
    But, man, that is a good workout.
  • alexmose
    alexmose Posts: 792 Member
    alexmose wrote: »
    Slept like 💩 last night and my calves are killing me so rest/cardio if the shoes I ordered are ready today.

    Update, I revived myself and bought new sneakers. Upper body workout and 40min Sydney Cummings HIIT done!!! Probs will just do a short 20-30min walk later to close my ring.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    GiddyupTim wrote: »
    I rowed, four 2,000-meter intervals. I'm a newbie to rowing, so I am not great. I finished the first one in 8:40, second in about 8:50, and then it all went to hell! The last two were over 10 minutes, I think.
    But, man, that is a good workout.

    Slowness in rowing is all relative. That's not actually very slow for 2K intervals. Just keep working on form and the rest will come. I'm not entirely sure that I could do 4 intervals, right now, under 9 minutes in a row. Maybe, but not sure.

    That's known as one of the hardest workouts in rowing that you can do. Stephen Seiler, famous physiologist, said that 8 minutes X 4 is the best way to improve VO2 Max. 2K X 4 is arguably the hardest workout, also, on the Pete Plan (one of the more famous rowing plans).
  • yirara
    yirara Posts: 9,943 Member
    Stretching, 56 minutes.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    Mon 5/18

    MORNING
    11 mile mountain bike run on the trails. Vigorous with many inclines.

    AFTERNOON
    Full body weight training.
  • briscogun
    briscogun Posts: 1,138 Member
    Another 5K this morning (sprinted the last tenth of a mile for kicks) and finished with somw yoga/core work
  • TonyB0588
    TonyB0588 Posts: 9,520 Member
    edited May 2020
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  • goatg
    goatg Posts: 1,399 Member
    edited May 2020
    Core/abs/little back in AM. 3 mile walk in evening. Glute still too injured to bike or run....
    ....but I’m getting new wheels put on my new bike (which I haven’t been able to ride) tomorrow and, if my injury feels better, I’ll ride Thursday. Super excited about that.


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  • goatg
    goatg Posts: 1,399 Member
    X2
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    Pace is getting back to where I like it 😁

    Nice speed!!!

    Envy your wind. It’s rarely below 10mph here:/
  • klove808
    klove808 Posts: 346 Member
    yirara wrote: »
    Stretching, 56 minutes.

    Ditto ^ :). And just some walking/jogging and minimal body weight exercises. Not what I expected but shoots, that’s just how it goes sometimes.
  • amorfati601070
    amorfati601070 Posts: 2,890 Member
    goatg wrote: »
    X2
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    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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  • sn2ess
    sn2ess Posts: 13 Member
    Simple 15 minute walk and 2 mile walk out back :)
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited May 2020
    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!
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    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
  • klove808
    klove808 Posts: 346 Member
    20 min yoga, 30 min stairs, 30 min full body weights, hour walk - meditation time.
  • Shortgirlrunning
    Shortgirlrunning Posts: 1,020 Member
    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.
  • klove808
    klove808 Posts: 346 Member
    edited May 2020
    @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. :).
  • Djproulx
    Djproulx Posts: 3,084 Member
    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.
  • TonyB0588
    TonyB0588 Posts: 9,520 Member
    30 minutes swimming
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    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.
  • Djproulx
    Djproulx Posts: 3,084 Member
    edited May 2020
    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.

  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Djproulx 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.
  • Shortgirlrunning
    Shortgirlrunning Posts: 1,020 Member
    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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  • Djproulx
    Djproulx Posts: 3,084 Member
    [
    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.
  • yirara
    yirara Posts: 9,943 Member
    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.
  • nighthawk584
    nighthawk584 Posts: 2,023 Member
    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
  • alexmose
    alexmose Posts: 792 Member
    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.