What Was Your Work Out Today?

Warmed up with 4 - 3 minute rounds on the heavy bag.

500m row x4 paired with decline bench sit-ups.

Intentional solo roadside walk, just over 4mi, slightly slower pace (3.4mph) to pay attention to glute engagement, try to protect my evil knees (the waterproof boots are not good walkers, especially on hard surfaces).

Then get some kinks out with 2 x 1k rowing machine, first one with WU in it at 2:27.1, second one at 2:15.8. 2825m overall with a CD and whatnot.

Knees, ugh. Foam roller & lacrosse ball later, I think.

10K row today. Steady state, just trying to keep HR at or under 75% max, which has seemed hard lately for me. Managed to do that, though it was slow (around 2:36 pace @ 20 SPM). Real light DF.

Dumbbell lunges
Dumbbell RDL's
Incline dumbbell bench press
One arm dumbbell rows
Decline bench sit-ups
1k row

Stronglifts 5x5
Squats, bench, barbell back row
Tricep press
Planks

100 Fwd Jump Rope, 35 min run at 2 incline @ 7 min per mile pace, then 10 rounds 20 seconds all out / 10 seconds rest on the Assault Bike

I attempted hangboarding yesterday, but I was terrible. So I gave up on it, send also gave up on my planned upper body lifts, since did a 6 mile walkv instead.

I will re-try today. It may be that I didn't give myself long enough to recover after climbing the day before

Lower back pain subsiding slowly. Trying to swim it away.

5x1000m row paired with decline bench sit-ups with 2-3 minute rest in between.

MikePfirrman wrote: »

You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.

That's quite a calorie burn in 47 minutes! Suggests some major pain. Nothing like a timed test to get your attention. Well done.

I'm facing my first "test week" of the season next week, so this is a reminder of the fun that awaits.

Djproulx wrote: »

1HugoG wrote: »

Lower back pain subsiding slowly. Trying to swim it away.

Don't know if this would help you, but I use both a foam roller and tennis ball on my lower back to counteract soreness brought on by cycling and running. In addition, I perform several sets of "Up Dog" style pushups. I typically do one or both of these things daily. Finally, I get significant relief from deep tissue massage every few weeks.

Good luck with healing.

I suffered from some horrible SI back pain a couple of years ago from biking and climbing. PT wasn't helping and a friend suggested I do glute exercises rather than back and damned if that wasn't the trick. Now whenever my lower back starts acting up I "remember" to do my glute exercises ie clamshells, fire hydrants, monster walks, kick backs. just using body weight or resistance bands and like magic they go away. I swear I'll keep doing them forever and eventually I stop until I'm reminded again. I recently saw somewhere that confirmed this for cycling that it's because we only move our hips in one plane that by doing these side rotation exercises that it helps strengthen under utilized muscles. Hope you find what works for you but worth a shot if you haven't tried it.

2 Mile Run
Romanian DLs
Barbell Push Press
Ball crunches and Knee Tucks
15% TM incline jog 60 secs
Push Ups 45 secs

MikePfirrman wrote: »

Djproulx wrote: »

MikePfirrman wrote: »

You could never tell it was this slow from HR -- I hit 96% of max (184 for me) and averaged 82%, even with taking it slower every other interval. 904 calories burned in 47 minutes. Why I love rowing.

That's quite a calorie burn in 47 minutes! Suggests some major pain. Nothing like a timed test to get your attention. Well done.

I'm facing my first "test week" of the season next week, so this is a reminder of the fun that awaits.

Thanks, I'm a bit skeptical of the HR app that I use (Fitiv). It separates, when you're done, active from total calories burned. I have a feeling that the 904 number was adding in just the calories it takes to be alive -- basic bodily functions. The Active number was something like 855. Still good but I don't know how much stock I place into it.

Today was 30 minute row -- harder than I should have -- 6K meters and then 10 minutes on the bike to cool down.

Good luck with your test!

@MikePfirrman, have you compared the Fitiv estimate to the C2 weight-adjusted estimate? For most of my machine rowing workouts, my Garmin's estimate and the adjusted C2 estimate aren't that far apart, FWIW. For example, the last workout was 281 according to C2, 223 according to Garmin. (Yeah, that's more than 25% difference, but I don't find 58 calories all that meaningful, in the midst of all the other rough-estimating that happens when tracking.) I also don't know whether you calorie count, and if you do, whether it's MFP method or TDEE.

You might not even have to weight-adjust, since I suspect you're closer than I am to the 175 pound assumption of the machine's estimate. (I have to admit, when you've mentioned calories before, I assumed it was the C2 numbers you were using.)

I usually use the Garmin estimate, since they're close enough for gubmint work, and it's one less step to calculate. 🤷‍♀️