What Was Your Work Out Today?

65 minutes on the bike trainer. Focus was staying controlled in the saddle at different cadences and power outputs. (Kinda geeky and boring, I know). Controlling higher cadences (115, 120 rpm) was tougher than it looked on paper.

Incline dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
Dumbbell squats
Dumbbell SLD's
1k row

Bench Press
Leg Curl
Underhand Tricep Pulldown
Dumbbell Bench Press
Decline Sit-up
Overhand Pull-up
Shoulder Press Dumbell

I LOVE Heather Robertson on YouTube.
I alter around depending on my mood but she’s really great.
Fun music, lots of HIIT too.

30 minute row, then 20 more on the Assault Bike. HR got up too high for what I like to do steady state work at but I lowered the DF from yesterday and it felt easier. Around 6100 meters. Assault Bike was very easy, mostly as just a cool down.

Concept 2, 3 x 2020m, 6804m with the row in/outs and CD.

It's my quasi-mystical ritual to kick out the old year, usher in the new: The 2020m, with rating in the 20s (24), splits in the 2:20s (2:21.9, but the last one at 2:20.0 even). HR? Um, 100% minus 20-something percent, maybe, to support the theme? 😉🤣 (It does amuse me that around 1/3 of the pieces' time, HR was at/above 220-age, y'know, that level some imagine one can't exceed without dying or something? It's only about 80% reserve, in reality, so NBD.) Average (including the breaks) 67%-ish reserve, max 85%.

Metaphorically, I'm thinking of this workout as like Dorothy clicking her heels together while saying "there's no place like not-2020; there's no place like not-2020". 😬

Happy New Year, all!

MikePfirrman wrote: »

6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.

It's interesting to me how much the nature/extent of fatigue can differ from X split at lower rating/higher power vs. higher rating/lower power, and also the extent of stress on particular injury or stress-prone body parts. As you've seen, I'd usually prefer to lower rating and focus on meters/stroke & split, to work on power, rather than changing DF. I don't have a good reason for that: I'd be lying if I claimed it was for simulated boat feel, because I usually row quite a few different boats over the course of a season, sometimes rowing the bigger boats with only part of the crew rowing, so that's a lot of different boat-feels, that probably correlates roughly to quite a range of mid-range DFs.

I'll be interested to hear how the DF variation works out for you, could be a thing to emulate if you're perceiving benefits after doing it for a while.

Dumbbell lunges
Dumbbell stiff leg deadlifts
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Decline bench sit-ups

On 30th December, I did a 10 mile walk. I wanted to take it easy following the palpitations the previous day.

This felt good, so I lifted on 31st December, and then did a 9 mile walk.

The lifting started with hangboarding. I was in form, getting 15 seconds on the 12 mm rung, a PB. I then did finger curls, and then benched 3 sets of 10 with 45 kgs. (I have reset my lifts.)
I overhead pressed 35 kgs for 3 sets of 5.

Yesterday, I did a very hilly 18 mile walk, in freezing fogvsnd rain.

Crossfit workout -- in the end I did 40 burpees, 40 thrusters with 25# on the bar, and 40 bent rows in 11 minutes.

A mere 1163 rowing machine meters to get the blood moving before breakfast. (Apparently failed to warm up adequately at the start, because I also got an exercise-induced cough. 🙄 You wouldn't think a piece that short could do it. Seems it can. 🙄)

Later, a 5 mile walk through a beautifully snowy park with my (former?) massage therapist, at stroll & chat pace, since he was also taking photos.

Skipped Friday's workout to be with family (and took a nice 3 mile walk, very leisurely).

Back at it today. Did the first 5K in a while. 22:40 for time, very far off my best a few years ago when I was closing in on 19 minutes, but it got the HR up a bit (173 or so).

Did 30 minutes afterward on the LateralX just to cool down.

Working on setting up the home (lifting) gym later today. We have one room kind of dedicated to cardio and dog crates, so this will be out in the garage. Doable right now. We'll see in the Summer when it's always over 100 in Tucson.

My rowing club has a 10K on the slate for this month. That will be interesting. My goal just 3 years ago was break 40 minutes on the 10K. Now, it's more or less just survive!

Survived my first full week of coached workouts. Feels good to be back into normal training mode, with a long bike on Saturday, then a swim/long run on Sunday. Distances are modest for now, but more than enough given my lack of swim and run fitness. Had a 75 minute easy run this am, then a recovery swim of 2000yds of mostly drills and a modest 400yd endurance set. Week one is in the books. Tomorrow is a rest day.

AnnPT77 wrote: »

MikePfirrman wrote: »

6K meter row, 25 minutes on the Assault Bike. HR way too high for what I like in Steady State work (peaked at 80% max, averaged 71% max). But upped the DF (not high mind you, just more in line with what most, on the lower side, use) on the rower and I didn't honestly feel like lowering the SR (stroke rate) down to 18, so the HR creeped up on me, but didn't feel too bad. I'm going to start doing at least one row a week at a higher DF (drag factor, what most incorrectly term "resistance") now to start building back up strength.

It's interesting to me how much the nature/extent of fatigue can differ from X split at lower rating/higher power vs. higher rating/lower power, and also the extent of stress on particular injury or stress-prone body parts. As you've seen, I'd usually prefer to lower rating and focus on meters/stroke & split, to work on power, rather than changing DF. I don't have a good reason for that: I'd be lying if I claimed it was for simulated boat feel, because I usually row quite a few different boats over the course of a season, sometimes rowing the bigger boats with only part of the crew rowing, so that's a lot of different boat-feels, that probably correlates roughly to quite a range of mid-range DFs.

I'll be interested to hear how the DF variation works out for you, could be a thing to emulate if you're perceiving benefits after doing it for a while.

It's incredible how much higher my HR gets right now at higher DFs. I can lower it and up the SR and be fine. I suppose just a sign how bad my strength is currently.