What Was Your Work Out Today?

I slept in and got up to shower before working from home today- Does that count I'll make up for it tomorrow with a heavy whole body lift session and some hiking/cardio. It'll be a good time!

MikePfirrman wrote: »

Been dreading this. Have to do 2 TT (timed test) rows for my Indoor Rowing club this month. Today was the harder of the two -- a 5K TT. Did it in 21:59, pretty terrible time (rowing times are very similar relative to running 5K times) but I did it. Hadn't rowed much in the last 7 weeks. No where near my Personal Best (19:35) but I'm glad I did it. My goal was pretty simple -- try to keep the Stroke rate at 24 and hit 90% max HR at minimum and hold it there. HR got to 92 or 93% Max. Nearly 500 calories in 30 minutes including Warmup.

I understand your feeling, Mike, but no question 2:11.9 at a 24 is strong, and sustaining it 20+ minutes is hard.

A lot of people would tell you there's no way to go that fast even if you go to 35.

More on topic: I stopped participating in this thread quite some time back, while still doing regular workouts. I haven't rejoined, and have gone through Winter (even before shelter at home) doing my usual lighter schedule of rowing machine and spin class, until corona. Thereafter, I continued rowing machine, but I always get sick of it by end of WInter (and I don't much worry about that, knowing on-water season is coming). Well, for a variety of corona-related reasons, on-water season still isn't here, for me.

Until it got hot/humid here, I was alternating brisk walks with rowing machine, but staying off my bike knowing the local hospital system was challenged and considering that a bit higher risks (I need to ride roads to get to the trails). Come the heat, I slacked off.

Now, I'm on a routine of daily short, easy machine rows (x 6 days) and an idiosyncratic alternate day lifting routine (progressive in total volume, chosen mainly to remediate rowing imbalances, but not interfere with rowing recovery), so that's x3 days weekly. It'll have to do, for now.

MikePfirrman wrote: »

@AnnPT77 - I'm glad you're back at it Ann. I know you're way more into the social aspects of exercise training and I envy that. I thought this might be tough on you. Sounds like a great schedule for now.

Your rowing club should look at doing things on Zoom or other methods. I know folks that do more OTW are doing a lot more of that. Zoom, RowPro (and Zwift is supposed to come out with a rowing version soon) -- computer comradery isn't the same but it's something.

No, not really social. I'm a happy introvert, pretty contented socially now.

I prefer multi-person boats, and we're not allowed to use them yet (only one person allowed in the boathouse at a time). I do feel safer on the water if I'm not out there completely alone, but my rowing club is ultra small (we each have a key, organize our own group rows), and I only regularly row with one other person (who turned age 74 today, I might add) who can confidently carry her own boat.

I can carry my single, probably should be going out despite fears about rowing completely alone, plus extra concerned about that in context of a particular type of invasive weed bloom we have that's potentially fairly dangerous to small boats. (They grab the oars, pull one over, tangle around the body, are heavy. We've had newbie rowers literally get stuck in them and need to be pulled out. In that kind of situation, my double has often been the "rescue boat" since one rower can manage the shell while the other handles rescue). Usually, the university women's coach hires someone for weed control, but they've not been practicing much in small boats since the new coach, and the club can't afford the weed control. Those few fellow rowers who are going out have reported that the weed situation is really bad, as we're having a hot summer, so they thrive.

(If I had any ambition, I'd throw a canoe or kayak on the car, and do that instead, since it's a more stable platform by far, even though I like the skinny models of those, too. ).

ETA: My core motivation for being active is enjoyment. I competed and trained hard when that was fun, and tapered off competition when it became less fun. On-water rowing is fun. Machine rowing is a maintenance/building activity for on-water. I tolerate it for that reason. Lifting is almost entirely non-enjoyable, for me. I do feel better if I work out regularly, and intellectually I know I need to stay strong as I age. Basically, I'm now trying to game myself into discipline as a driver - something that's alien to my character, frankly - so am keeping the workouts short and non-fatiguing in order to give myself fewer excuses to skip. This isn't a pretty self-portrait, but it's a true one.

10 min dynamic warmup
5 min Jog warm up Cardio related muscle groups
15 min Sprint 100 Meters jog 25.
5 min cool down jog
2 min walk
10 min stretching

Hiking three miles every morning in the mountains. Love it!

Raising my legs to loosen off my tight lower back from a hard cycling season

30 minutes fairly easy on the rower and then 30 on the Assault Bike. Was around 80 with 50% humidity (awful for Tucson) this morning at 6:30 AM, so HR got a little high on the rower (75% Max) but wanted to get in a nice row before finishing it inside in the A/C

I did an hour's yoga just after breakfast.

Then I went for a walk, probably of around 11 miles. It rained the whole way. I ended the day on just below 29,000 steps.

Did a bit over 50 minutes today. 30 on the LateralX and then around 25 on the Assault Bike. Fairly easy stuff. Have my other TT on the rower tomorrow -- 2112 meters for time. Need my energy for that. I was hoping it would be cooler outside for this but it's looking like it will be around 80 degrees tomorrow AM at 5 when I row. This will be pretty brutal.

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Should have probably done my 2K TT (timed test) this morning but didn't. Now I have to do it on Friday with no room for error (it has to be turned on by the end of the month, which is Friday).

Today, I did a 5 minute W/U, then 10 60/90 intervals on the AD Pro (Assault Bike). Had never REALLY pushed a 60 second interval that hard on the AD Pro. I usually stick to longer intervals on that. But today was going for it, reaching mid 80s on RPMs, which will get your HR up real quick. Did around a 10 minute C/D as well.

5 sets of 5 incline Bench press
5 sets of 5 squats
3 sets of 8 dumbbell flys
5 sets of 5 flat bench press
5 sets of 5 shrugs
3 sets of 8 deadlift
3 sets of 8 cable row
3 sets of 8 last pull down
Cool down walk 15 min

55 minutes, semi-easy cardio. Roughly 650 calories burned. Tried to stay around 65% to 68% of max HR. 30 minutes on LateralX and 25 on the Assault Bike.

45 min weighted hill climb

I did chest and back today. I haven't went back to the gym yet so my bench consisted of me laying down on a thick pillow 🙄