What Was Your Work Out Today?

Did my new fun hard interval workout. I like this one. I actually like hard, short intervals in a weird way.

One minute easy, one minute moderate, one all out -- did that for an hour -- 20 sets. HR hit 95% of max on a few. Last 8 to 10 over 90% max. Around 900 calories for the hour.

It's also my 100 pushup day. 50 done so far. 50 more tonight.

Casual 14.5mi. easy-pace bike ride, later 43 minutes dumbbell nonsense.

Back to the Concept 2 on this rainy day, for (sigh) 2 x (2 x (2K on, 2' off/CD)), total of 9,059m because breaking this into 2 parts seemed to suggest 2 CD as a good idea. I stupidly didn't check my Garmin battery level, and got the low battery alert at about 1000 to go on the 2nd 2K. So, I took a recharge break for half an hour or so and did some home chores, then got back to it for the last 2 pieces.

I'd already decided to be more firm about keeping at/below 70% HRreserve/18spm/2:40 split today, i.e., a little slower than a couple of recent days. This was easier with the break in there: Less HR drift 😆.

Ignoring that drift factor, it's always interesting to me to see how much a minor change in intensity "costs" or "saves" in HR terms. From past exerperince, those last few seconds of split between race-distance higher steady-state pace and actual race pace "cost" a surprising amount, in both HR response and subsequent fatigue. I even perceive a mild fatigue difference, on the low rating pieces I've been doing lately, between low 2:30s and upper 2:30s. Hey, I hit medicare age in a couple of months, I'm not gonna feel too bad about that. 😆

I'm still staying away from intensity for the time being, other than the occasional short power piece on-water if I have a double partner who's up to and up for that. Fatigue avoidance is part of my psychological warfare tactics to keep myself doing the strength work I do. not. enjoy. (Tomorrow. 🙄)

Oh, and I did a few roll-out thingies with the ab wheel today, though from knees only. That was fun . . . maybe.

1 hour walk
1 hour hit

I've been resting my knee so no running. Decided I'd walk 42.2km over the course of the week. Had to get 13km done today so my workout was 13km of walking today. One big chunk and then a few smaller ones since my ankle is now sore

I{ did 45 minutes pilates over lunch.

Then I did an hour long climb in the evening, on my home wall. I wasn't brilliant, but it was my first meaningful session since straining my ankle, so I was happy enough. Dynamic moves where I jumped from the injured ankle were notably worse than usual.

Given the current COVID spike in the UK, I'm avoiding climbing gyms for a bit, so all my climbing will be at home or outdoors.

Rowed on water, bow in the double, 7921m (though I think I accidentally included a few walking meters in there again 😐).

Rowed a little longer than usual because we were out with a slower single, so we rowed the usual loop, then rowed on a bit past the dock to sneak in a few more meters and time our return closer to when the single would be done rowing.

(We in the double look out for the singles, in case of flips or other issues. I wouldn't want to carry our double up to the boathouse until all the singles are at least in swim/throwbag range of the dock, at this time of year. It was in the mid-30s F this morning, a bit above freezing. The water's not completely cold yet, but cold enough.)

I closed out week 4 of Beachbody's Liift4 program, did a little yoga, and walked 2.5 miles. Yesterday was shoulders, and I can tell I'm actually getting stronger. I'm looking forward to next week and seeing how I increase my weight.

Anothier 7139m rowing bow in the double, on a chilly, overcast morning with lovely flat water, and the usual Great Blue Herons along the route, plus today there were 2 egrets - so elegant looking! - near the cove where there's usually just one. They weren't exactly buddied up, but maybe 30' or so apart.

Also, it's shaping up to be another Saturday where my planned dumbbell workout gets pushed to Sunday. 😐 As long as it gets done, that doesn't really matter. I think.

MAPS anabolic workout. currently in phase 3, so almost done!!! 1.5 more weeks until i finish the program!