What Was Your Work Out Today?
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Compromised with (or compromised? 😉) myself, and machine rowed 2 x 2k today instead of the standard 4x. So, 4482m, inclusive. I dislike fasted workouts, but I did it before breakfast, shortly after getting up. 2:32.0 split at 20spm, average . . . but ugh.Yay, I finished my 20 day running streak and got the stupid virtual badge!
And not only that, during those 20 days I somehow managed to improve all my running distances from earlier this year. I kind of stopped running at the end of May and only started again in November. And: Today I ran a 10k, which is a very long run for little energy me! Woohoo!
Congratulations! That, plus the good life-managing stuff you mentioned over on your other thread: You're winning at being you, I think. Nice! 🙂
Thanks a lot AnnP I'm so glad this challenge is over. This will be a very relaxing weekend.1 -
So.. I ran 10km yesterday and wanted to rest today. So... I went to a cute little town for a bit of sightseeing, and to a geocache some 5km over a drafty dike and back. And then limped back into the bus home. Resting might have been the better choice. But I had a fab day!1
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Concept 2 rower, 9036m, usual 4x2k with CD and row in/out, pieces averaged 2:28.6, 19spm. HR average 136, max 151 per Garmin for the whole period. Need 17,787 more challenge meters by end of day Thursday: Should be very manageable.
Rest day tomorrow, but having an outdoor social meet-up at the rowing club for members (in 35F/1.7C temps! 😆).1 -
20 minutes on the Stairmaster followed by 5 minutes on Jacobs Ladder. I want to get up to 15-20 minutes on the ladder. I also did lift some weights with the ab crunch machine, and used the cables and easy curl bar to target my biceps and triceps.
I'm 42 years old , 6 foot and 227 pounds, qnd headed down to a strong 200 pounds eventually.1 -
Did 40 minutes on the rower -- started slow and ended with around a 2K harder finish. 8K or so. Then did 15 on the LateralX at 65% HR Max, then 30 more on the Assault Bike, pretty easy. Working on getting through my pushups (100), pressups and weighted squats now.1
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Today is the winter solstice here. My running website gives me a stupid virtual badge if I run through both sunrise and sunset. Got sunrise, even though it was right after getting up and I generally never work out before after dinner. Not a nice run, but I got it Now if there would have been a nice sunrise instead of grey in grey...2
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Shoulders, bicep, tricep training. 90 minutes at 4:30am.1
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Yes, got the sunset run to get the winter solstice badge. In the pouring rain and with lots more wind than I'd like. On the flip side, I got a new best 12 minute without warming up time ever1
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Concept 2 rower, 8975m all told; the 4 x 2k pieces at average 2:27.0 split, 20spm; HR average 138, max 151, 33% of workout in Z4 (of 5) though just barely. (220-age is 157 (heh), actual max probably still around 180 or so.) Only 8812m needed to hit 200k in the Holiday Challenge.Yes, got the sunset run to get the winter solstice badge. In the pouring rain and with lots more wind than I'd like. On the flip side, I got a new best 12 minute without warming up time ever
You're rocking it lately, @yirara!1 -
Nah, I need to slow down. My hip has been hurting for a few days, and still does. And I really wanted to use the 11 days I have off between 24. and new year first week to go hiking and exploring.2
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Yesterday was 50 minutes of steady state work (30 minutes on the rower and 20 on the Assault Bike).
Today was hardish 500m rowing intervals. Did 5 w/ 3 minutes rest, then thought I'd cool down but ended up doing a 2K with the last 1K fairly hard, then a 1K with the last half fairly hard. Hit over 90% max HR on the 2K and the 1K.
Total working time (for elevated HR, not total working time) around 45 minutes -- 560 calories.
Nearly done with the pushups, pressups and weighted legs. Don't want to be doing them late tonight.1 -
No, don't say anything... I looked at the weather forecast this evening, noticed no rain and wind, and went for it. Ran a 10k, abut 3.5 minutes faster than the last one a week ago. Looks like I'm doing best when my body is literally falling apart and I'm in self-destruct mode.0
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Dumbbell squats
Dumbbell Stiff leg deadlifts
Bent over rows
Dumbbell bench press
Lateral raises
Bicep curls
1000m row
Another 1000m row in the evening0 -
Heavy bag warm up
Bench press
Lying leg curls
Reverse grip tricep push down
Reverse grip curls0 -
1/2 hour of yoga. Dealing with another tweak so that was about it...1
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Lunges
Bridges
Dumbbell deadlifts
Shoulder press
Flys
Hammer curls
2500m row
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3.1 mile run1
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Concept 2 rower, 8 x 2k, with row in/out & CD, totaling 9078m, the 2k pieces at an average of 2:27.9 pace, and 21spm. Focus on some technique points, try to hold under 2:30, let everything else fall where it may. Average HR (including the easy rowing in "rests" & CD, water breaks) around 65% reserve, max around 75%, so most of the actual rowing was in the 70-75% range.
I'm done with the Holiday Challenge, a day early and a few meters over minimum, not total huge volume in absolute terms, but good 'nough for a li'l ol' lady, I guess. It would be time to feel like throwing the erg through the front window into a snowbank, but there's no snow. 😐1 -
Seated cable rows
Lateral dumbbell raises
Palms up dumbbell curls
Squats
Forearm squeeze0 -
Dumbbell lunges
Stability ball leg curls
Dumbbell bench press
Incline dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
1500m row2
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