What Was Your Work Out Today?
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I walked 9.23 miles with my daughter and my husky
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Row House Signature class:
45 min
6109 m
552 cal
🚣🏼💪🏻2 -
45 mins shoveling snow
45 mins Cardio2 -
Concept 2 rowing machine, 2 x (2k on, 2' off) at slower pace, 2:34.3, 19spm, trying to keep heart rate under 70% reserve and just barely succeeding (hit the boundary bpm 😉, 144). 4556m with the CD and row in/out.
That followed an experimental resumption of a random round of core exercises for just a tad under half an hour, most of them with the big stability ball: Stir the pot, roll-outs (from knees), leg curls, McGill curl-ups, front plank (forearms), side planks R&L, ball passing, floor side crunch.
I couldn't find my notes on the core routine I used to do when I was being less of an exer-flake, so just did some random stuff as a start; need to put together a better routine. My obliques (in the side plank, side crunch) are really regrettable, which is no surprise with rowing (and sculling rather than sweep when on water, mostly, besides) as my volume activity for so long. Tried doing the side crunch on the ball, which is a better exercise in so many ways, but it was a total train wreck. Going to go through my books, find some better progressions.
Also the few AM sun salutations, and some side leg raises.2 -
3 February I hoped for a climb, but by lunch it started to pour with rain. So I made do with an hour of yoga, and testing my max reps unweighted pull ups (I got 17, which is I think a PB). I did an 8 mile walk in the evening.
4 February It was sunny! I got an hour's climb in over lunch. I wasn't massively on form, but I did get some hard stuff eventually. I didn't flash anything, though.
It looks like I won't actually win my weekly Monday to Friday step count challenge this week - I'm only on 63,000 so far, and I probably need around 20,000 more to grab the gold. It's doable, but I will probably not bother.2 -
30 min Fitness Blender lower body workout
15 min walk at home dvd
20 min Yoga w/ Adriene
Will get in a x-country ski before dark. The temps have been dropping all day with the wind increasing so extra layers today.
Our temps are supposed to be dropping next week with daytime highs of only -16C. I usually x-country every other day but my cut off temp is -12C. (yeh, I'm a wuss LOL) so hopefully the weather forecasters are wrong. I don't mind snowshoeing in colder temps though so that will be a good option for the dogs and me, if need be 3 -
Row House Full Row:
45 min
626 cal
8264 m
💪🏻🔥🚣🏼2 -
Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.4 -
MikePfirrman wrote: »Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.
Nice splits, Mike!🚣🏼👍🏻2 -
kristyspann2 wrote: »MikePfirrman wrote: »Did this months CTC (cross team challenge) for my indoor rowing (virtual) club. Compared to most of the men, I'm like a mascot, but this was good for me where I'm at right now coming back from back rehab.
It was a 2K X 3 with five minute rests. Last 2K I did was 8:20, so I figured somewhere shy of that. Ended up with 2:12.2 on the first one (surprised me that I felt good at that pace), then 2:11.2, then 2:10.8 on the last one -- all at 24 SR (stroke rate). Low drag to protect the back (I'd guess around 94 or so). HR got up to 176 on the last (over 90% max).
Glad that's over. Was pleased that I got it done with negative splits.
Nice splits, Mike!🚣🏼👍🏻
Thank you. I used to do these all under 8 minutes just a few years ago, but it was a solid one for me for now. Strength is just starting to come back, but at least my lungs are still there! Progress is fleeting and relative. And I'm getting old!
Many of the guys (now they are some of the top indoor rowers -- some of them are Olympic real rowers too -- in the world) can do all three under 7 minutes. Some well under seven minutes.2 -
10 min Bike
15 KBell Swing
15 Strict Press
50 Hanging Leg Tucks
3 x 10
Hip Sled
Mil Press
Smith Machine Deads
Lateral Raises
Goblet Squats
Front Raises
Seated Calf Raises 3 x 18
Rear Delts
Iso Dbell Deadlift
Cable Squats
Belted Calf Raises 3 x 18
Nifty 50 Abs
Situps/Hip Lifts/Crunches/Cable Crunches/Supine Bike/Flutter Kicks/Rev Crunches/Leg Raises2 -
Dumbbell Lunges
Dumbbell RDLs
Stability ball leg curls
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press2 -
BeachBodyondemand MBFa day 18 core circuit, FitOn upper body muscle maker, FitOn lower body lift. Total 75 minutes.1
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Out in the hills
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Arc Trainer and Moving snow, 2 driveways1
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Incline dumbbell bench press
One arm dumbbell rows
Shoulder press
Dumbbell squats
Stability ball leg curls1 -
Another 3 mile walk today - less than 45 minutes.
but I ought to be grateful for that - even as a small victory.
Plus, I seem to be able to breathe more easily now.
God, please keep the healing coming. Teach my heart to be filled will gratitude and joy.4 -
I went round my little brother's, and got a climb in on his wall. It was good - I actually got harder climbs after an hour than at the start. Normally I get pumped quite fast on woodys (or is the plural of woody woodies?), but this time my endurance was good.
I ended up on 22,000 steps, so it was a pretty good day.
It's started to snow, so I'm not sure when my next climb will be.1 -
Indoor trainer ride yesterday in my daughter's unheated basement: BRRRR! My feet were frozen at the end!
2:12:00 Total duration. Starting to build some endurance into the plan. Warmup cadence and single leg pedaling drills, then 1:50:00 done at 145-155w, which is my "ride all day" output.
Sundays are swim/run days. Had a fun 1:35:00 run through snowy roads. Mostly EZ pace with 2 descending intervals thrown in. Each was 20 min block getting faster every 5min. Pool swim this afternoon. 2300 yds, focus is on 100s in descending intervals.
Only 235 days until race day, so every day counts.
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Row 500m X 4 paired with decline bench sit-ups.3
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Did a 5500 X 2 row yesterday. Capped at 70% HRR. Paces for the first and second getting closer. First time I did it was like 3 seconds apart. Yesterday, was under 1 second difference on pace.
Was a lovely morning, though chilly. Put the rower out where the morning sunshine would hit it as I rowed, fed the birds in the feeder and watched Gambel Quails, Mourning Doves, a few pigeons and some woodpeckers and Humming Birds swoop in and out. A Cooper's Hawk flew in and sat and watched me for a while.3 -
🪨 & 🦾
15 min's Arc Trainer
15 KBell Swing
10 Squat Press
15 Pull-ups
50 Sit-ups
10/8/6/4
Mil Press
Bicep Curls
Front Raises
Overhead Press
Lateral Raises
Waiter Curls
Rear Delts
Tricep Ext
Hammer Curls
Upright Row
Rev Grip Ext
Sinister Abs (60 reps)
Hanging Leg Raises/Cable Crunches/Supine Bike/Flutter Kicks/Rev Crunches/Crunches/Knee Tucks1 -
Did 5500 row machine today capped at 70% max HR (not HRR). Was talking a guy that I have a lot of respect for in the indoor rowing world (he's a World Record holder and just broke the UK record for a half marathon for over 60 -- he's a 63 year old lightweight). He wondered why I had started doing 70% HRR instead of 70% HR max, which is what he trains steady state at, and has had tremendous success there. When I told him it's that I regressed last year, he firmly believes it's all in my strength and I just need to get back to serious weight training and pushing hard on my hard days.
He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.1 -
I did an 8 mile walk yesterday, then an hour of yoga, and finally leg day.
I squatted 80 kgs for 2 sets of 5, and then 1 set of 14 AMRAP at RPE 10.
I then deadlifted 110 kgs for 2 sets of 6.
Today, I did a shorter walk (probably 6 miles). In the evening, I did 3 sets of 5 goblet squats with the 32 kgs kettle bell, and then 100 swings with the 24 kgs. I then had to stop for an hour due to agreeing to go on a friend's Twitch stream. I will do half an hour's hangboarding to finish.
My weights and hang board are in my shed. It is damn cold in there at the moment (-4 centigrade.) I start each day with a cold shower, and that is kind of unpleasant when it is thus cold as well.1 -
MikePfirrman wrote: »He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.
I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.
Thank God its a rest day for me, cause I'm exhausted just thinking about this.
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MikePfirrman wrote: »He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.
I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.
Thank God its a rest day for me, cause I'm exhausted just thinking about this.
It's fairly close to the world record time for that demographic (1:18:42.0), so pretty elite level, FWIW.1 -
I extended my hangboarding last night, to add in some weighted pull ups. I got +40 kgs, which I'm happy with. (I lost 25 kgs in my diet a couple of years ago, and I could do pull ups when I was larger, but they were really hard. This result implies my pulling strength is at least equal to back then.)1
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MikePfirrman wrote: »He averaged a 1:54.7 pace for a half marathon at 63 (he weighs around 165), so he definitely knows what he's talking about. That's around a 231 Watt pace on the rower, for roughly 80 minutes, which is insane. Usually rowers can hold 20% to 30% more watts on the bike, for some perspective. I will never be in his league but it was good to hear a different side of this. He also feels, with more time, I'll drop pace for the same effort, especially with more weights.
I'm not familiar with the nuances of rowing, but if I"m reading this right, you're saying this guy's effort equates to a bike output of roughly 290 watts for 80 minutes?? That's incredible. Wow.
Thank God its a rest day for me, cause I'm exhausted just thinking about this.
Some of the rowers in my club are super elite athletes. I'm not. Carol, this guy's wife, actually holds more records than he does. She broke the over 60 marathon record, averaging around 91 or 92% max HR and usually rows at a Drag factor of around 130, which for any female, is just insanely strong.
A lot of rowers can hold over 280 to 300 Watts for an hour or more on the bike. Just a couple of years ago, I was holding 245 for an hour. I still think I could hold close to 240 now. Nearly all the rowers in my group regularly bike as well. Biking is easier for them overall. Rod, the guy I'm talking about, was an elite Masters track and field athlete as well. This was him just last year setting the 100K over 60 World Record. His time for that is absolutely bonkers. Rod actually switched teams last year and isn't in my club, but we stay in touch and talk regularly.
https://www.britishrowing.org/2020/09/rod-chinn-sets-new-world-record-for-100km-in-mens-60-69-lightweight-category/
When Josh Dunkley Smith broke the 2K WR a few years ago at 5:35, he averaged around 574 Watts the entire five and a half minutes.1 -
MikePfirrman wrote: »....
A lot of rowers can hold over 280 to 300 Watts for an hour or more on the bike. Just a couple of years ago, I was holding 245 for an hour. I still think I could hold close to 240 now. Nearly all the rowers in my group regularly bike as well. Biking is easier for them overall.
I hadn't thought about it before, but it makes sense that a total core/posterior chain training regimen like rowing would result in gains in related disciplines like cycling. As a data point, output levels in the 280-300watt range would be typical of a strong cyclist and/or triathlete. If memory serves me, pro triathlete Lionel Sanders, a strong cyclist, will often ride at around 280 watts, with surges to 330watts over a 4 hour Ironman bike split.
So this new knowledge just reinforces my preconceived notion that rowing is too much hard work, so I'll stick to s/b/r, lol!
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