What Was Your Work Out Today?
Replies
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Finally did my 10K row TT (timed test), but did it as an interval, so it seemed manageable. Have had a mental block on doing hardish, longer rows recently. Did it as 20 X 500m intervals, first one easier, then hard, repeat.
Ended up with a 2:21.4 average. Was hoping to be sub 2:20, but I'm not there yet. My fastest time ever was 2:04 for this row, so that's about right -- I've been off by 15 to 17 second on pace (speed per 500m in rowing).
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.2 -
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.
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Swim workout this am. Endurance 100's, 50's, 25's. 2200 yds total.
Warmup set, kick set, then several rounds each of:
100 moderate, 50 fast, 100 moderate, 10sec recovery
50mod, 50fast, 50 mod, 10r
25mod, 50 fast, 25 mod, 10 r
finished with a cooldown set.
Hoping to make yoga class again tonight.1 -
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.1 -
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!0 -
2 Mile Run
Romanian DLs
Barbell Push Press
Ball crunches and Knee Tucks
15% TM incline jog 60 secs
Push Ups 45 secs1 -
100 Fwd Jump Rope
100 meter sprint
50 Mtn Climbers
10 Tuck Jumps
100 Meter Sprint
Tire Drag
100 Fwd Jump Rope
100 Half Jacks
100 Meter Sprint
100 Air Squats
Tire Flip
100 Supine Bike
100 Meter Sprint
80 Push-ups
100 Meter Sprint
Stairs (every/other/lt/rt/hop)
80 Sit-ups
100 Meter Sprint
100 Fwd Jump Rope
100 Flutter Kicks
50 Rev Crunches0 -
MikePfirrman 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. 🤷♀️1 -
81 minutes of riding outside!! Gravel bike. Date ride with my husband. Some icy spots. Some muddy spots some muddy/icy spots. Some puddles that you have no idea what's underneath. Husband had a slow flat that we were able to inject with some CO2 intermittently to keep him going until we used the last of it then it was a race back to the car. Felt so good to be outside!1
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38 min of HIIT on the elliptical (most every four mins (once HR comes down), jump off an crank out 10 reps on a 15 degree bench press before the elliptical resets (total 80 reps)). Afterwards, on to lat pull downs (alternating close reverse and wide forward grip) and preacher curls. Pretty nasty evening. Tonight, Elliptical (as usual), dips (assisted with bands), shoulder press, abdominal. Long way to come back from the road to ruin, but getting there (slowly).1
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Morning:
Dumbbell lunges
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
Dumbbell shoulder press
Afternoon:
2k row1 -
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
I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.
I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).
It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.1 -
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
I re-did the hangboarding the next day, and was a lot better. I didn't break any records, but it was a solid session.
I did upper body lifts yesterday, doing 3 sets of 6 on the bench (50kgs); and 3 sets of 6 overhead press (35 kgs).
It has rained constantly for the last few days, It would be nice for a break in order to get a climb in.
Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!1 -
10 min's elliptical
15 KBell Swing
15 Squat Press
10 Dbell Snatch
50 Rev Crunches
12/10/8
Bench
Pull-ups
Overhead Press
Chest Press
High Cable X Over
Rope Ext
Low Cable X Over
Flys
Land Mine Press
Iso Tricep Ext
Dbell Chest Press
Rope Skull Crusher
Nifty 50 Abs
Straight Leg Crunches/Hip Lifts/ Rower/Knee Tucks/Leg Tucks/Crunches/Banded Crunches/Sit-ups/0 -
Slow 4.16mi walk (3.2mph), moderate rowing machine 2 x (1000m on, 1:30 off) at 2:29.8, 22, peaked around 73% HR. Stiff and a little sore from tripping over something in my kitchen the other night and falling; no real injuries, but some bruises.1
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60 min's cardio
Rolling hills Program Level 100 -
sheclimber wrote: »
Haven't climbed for a year or so now but have climbed for more or less since my mid-20's... I can attest that hangboarding is freakin' HARD!! Good job!!
Thanks! I got a woody built in my garden early in the first lockdown as a way to carry on climbing even whilst at home. It has been a good investment.
Yesterday, I did an 8 mile walk. I ran for a small portion of it as an experiment. I've never really been a runner, I wanted to see if it could be fun. It wasn't too bad, although I only did about a mile as I'm easing myself into it.
It was sunny today, and although I had 8 work meetings, miraculously I had a free hour over lunch. So I got a climb in. I wasn't in form at all, but it was still good fun.
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Run yesterday was a short endurance type effort: 1
10 min walk/jog/dynamic warmup, then 4 x 12 min blocks (10min aerobic pace, 1min push, 1min recovery pace) then cool down.
Bike today on trainer: 1:08:00 High Cadence/Threshold session
10 min warmup, then 4 rounds (2min High Cadence/2min Normal) then 5 min recovery watts
then 2 rounds 8 minutes each(5min Sweet Spot/3 min recovery)
then back to 4 rounds of high/low cadence as above
cooldown.0 -
Dumbbell lunges
Stability ball leg curls
One arm dumbbell row
Incline dumbbell bench press1 -
Been running 3x week full body MAPS Anabolic plus teaching 1 day Bodypump for last 6 weeks. Today, my body started crying for a deload. As in, couldn’t hit my numbers, at least for arms, 2 sessions in a row.1
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42 minutes on a stationary bike
9.44 miles! I was super happy with myself. 1 -
Yoga, needed to stretch out after the week!2
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Bike session on the trainer. 2 hr Endurance w/some big gear& high cadence work thrown in.
warmup: 20 min - 5 min each at 125w, 150w, 170w 190 w
Recovery: 10 min at 125
Repeat two times: 40 min block - 35min@ 155-160W, 2min@ 185w (60rpms), 3min@ 125w (90-100rpm)
Cooldown: 10min @90w
Long run and swim tomorrow.
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30 minute chair exercise for seniors, obese, and people with limited mobility plus 12 minute stretch routine for lower back pain. Both HASFIT. I know the stretch routine won’t help with weight loss but it would be nice to wake up without my low back hurting.1
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5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.1
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JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!1 -
JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.1 -
I lifted some stuff today, doing:
3 sets of 5, squat, 80 kgs
3 sets of 7, deadlift, 100 kgs
Farmers' walk, 60 kgs.
There is not much rain forecast for tomorrow, so hopefully I can climb.0 -
JessAndreia wrote: »JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.1 -
JessAndreia wrote: »JessAndreia wrote: »5k row. 23:24 min actual running time. Not gonna lie, paused for 5-10 secs sometimes.
Nice, @JessAndreia: You're continuing to improve your pace. Including work at base (lower HR) will improve endurance, of course. FWIW, if you're finding it possible to push it, but not quite continuously, a format multiples of my friends enjoy is repeats of 20 strokes on (i.e., very hard), 6 strokes easy.
I'm more of a timed intervals person, if I do them, personally, but I seem to be an outlier in that: The 20-6 thing is more popular among those I know. (Came from one of our coaches early on.)
You're doing great!
Thank you. Sometimes I do something similar and tell myself "10 or 15 strokes", and count them.
I also get thirsty quite easily (more than anyone else I know - went through 17 ounces of water in just those 24 minutes), so a lot of my pauses are to take a couple sips of water.
My rower doesn't allow to set specific interval times like C2, but it does have a 20/10 and a 10/10 interval feature, so I might try that.
Have you ever rowed/raced on water in a boat? What you describe doing is exactly a common race strategy. The coxswain will say "Now, we're going to take a power 10 for (inspiring reason X), in 2; 1 (stroke), 2 (stroke), and we're on". Coxswain counts strokes for 10, everyone focuses on making them the hardest, most effective they've got in that moment. And, since it's a race, we then go back to . . . hard. 😉
You've probably noticed that I usually do repeats of 2K. Water is one of the main reasons: I need a drink! After the first couple, I also need to sop up some sweat, as I sweat copiously, too. 😆 So, row 2k, take a few easy strokes, get a drink, wipe some sweat, start easy strokes until C2 starts the next 2k. The 2' "rests" usually end up being 30" to 1:15-ish, not the full 2'.
I had no idea, and I have not. I don't know how to swim and have a fear of deep water (probably because I don't know how to swim), so that's a huge no for me.
I was able to get between 170 and 200 watts on a lot of my strokes today (an improvement for me too; I'm 127-128 lbs). Believe that's what knocked down my time. Hopefully over time I'll be able to hold that for longer and longer without pausing.1
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