What Was Your Work Out Today?
Replies
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3.1 mile walk lunchtime and planks/isometric exercise workout this afternoon.1
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Legs. Glad to get the sessions in before a trip/vacation weekend!2
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Predictably,
* 35' -ish yoga/stretching/foam rolling
* 5.09 mile walk, 3.4mph average pace (slow!)**
* 23' upper body supersets, light weights
* 33' easy pace stationary bike (70% HR reserve and below, except a few seconds . . . mostly lots below, like under 60% - heh)
The difference I notice with age is resilience. Last month, I was adding some volume. This month, I'm working on adding some different modes. Intensity is intentionally pretty low, in that context.
** Slow walk partly, but not exclusively, because I was gawking at wildflowers (Spring Beauty (Claytonia sp., probably virginica), Trout Lily (Erythronium americanum), Trillium (probably Trillium grandiflorum)). There were others, but no photos.
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I went climbing for 90 minutes. I was not bad - definitely better than the previous session. I was still not good, but given the amount of lockdown time off, it was OK.
My heart rate is higher for gym sessions than on my home wall, for some reason. Fitbit reckons it averaged 110 over the session.4 -
Went for a 2 mile walk this morning... of which I ran 3/4 of a mile(in 1/4 mile increments), so I'm counting it as my first post-surgery run. Woot! I'm back!!!
Guess I'd better restart strength training so I don't injure myself again running... Coming soon - updates with both runs and strength training exercises... and cycling. Yay!3 -
Easy 45 minute spin today to help my legs recover from yesterday's swim and run tests.
The 5k run last night was encouraging. My first 5k run in late Feb was a stiff reminder of just how much run fitness I had lost during injury rehab. At 10:35/mile, I had serious doubts about my ability to run again. Last night's 8:45/mile pace showed me that I'm making some improvements despite limited mileage. Bike and swim work are helping my overall aerobic fitness, so a consistent block of run work should really help.
Tomorrow's power profile bike test will be the last testing session for this round. Then it's 8 weeks of training to prep for a half iron distance race in June.2 -
I went climbing, on my home woody. It was fun. I was OK, but not outstanding.
It was my third climbing out of 4 days, so I am getting back towards my old amount of sessions for it.
I did a 10 mile walk afterwards.3 -
Leg day, ugh. I got my second dose of the vaccine on Thursday and I should have taken today off, but I pushed through.
Dumbell squats
RDLs
Hip thrusts
Bulgarian split squats
1-leg box squats
Calf raises
Wall sits
25 minute LISS on my stationary bike
Time for a nap.5 -
30'-ish yoga - stretch - foam roll.
5249m machine row, 2:29.3 avg pace, 16 spm avg, going for meters per stroke/power (or the closest to that my F 65-69 Lwt self can deliver). Felt challenging, but HR only got a bit above 80% reserve, i.e. 156 max. (220 - age = 155 😆). Final 500m piece at 2:25.2/16spm.
About 30' core exercises.
Rest day tomorrow, probably yoga/stretch stuff only.
Data (format is 2k, 2k, 500m; 2' between the pieces is roughly 15" row out easy, 15" water break, 1" row in easy; final 2' CD easy.)
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@AnnPT77 -- really strong Ann for such a low rate row! You really deserve an easy day after that!
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A 50 minutes dance session3
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Just a 30 minute Jenny Ford Basic Step routine today. But she really hauls *kitten* and goes quickly. 2 hours of cleaning an apartment coming up in a bit.(cleaning after tenants have left)4
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Rest day today, so just a 3.1 mile family walk this afternoon.3
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I was too tired to climb, so I decided to do one of my my rare jogs. I think it is the third one in the last 3 years or so
I did 5k in almost exactly 30 minutes. So I am dead slow, but given I've never really ran before, I was happy with that as a starting pace. My average heart rate was 150, so I'm clearly not yet well adapted to running.
I'm pretty certain it's my furthest run ever.3 -
@drmwc 5k in 30 minutes is a good time and isn't slow. Quite impressive as you said that you don't usually run, well done.2
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500m row, and then 3 rounds of 10 secs on 10 secs off (2:40min each). Decline sit-ups in between.4
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@sweetdaisy13 Thanks!
On my climb and walk yesterday, my little brother came round. On the walk, we overtook 3 youngsters. One of them was a big unit. As we went past him, his friends shouted:
"Look at the old people overtaking you! You are too big - have a doughnut. Fat lives matter!"
I am unconvinced that this is the optimal strategy from them to persuade him to lse weight.2 -
Did my last test session of the week today. It was my second bike fitness test, called the Power Profile test. 75minute trainer ride with a bunch of warmup outputs, then testing a 5minute all out effort, some recovery, then two 1minute all out efforts, more recovery and finally two 10 second sprints.
Now we get to my favorite training phase, the half iron build. This means some longer bike rides on the weekends, which I enjoy, plus more swim yardage. The goal is to overbuild the bike fitness, since we're focused on the full iron distance race in September. My run training will be done as "just enough volume" to minimize the risk of injury.4 -
Swimming laps for half an hour. (I did personal training yesterday so today's workout was pretty chill).3
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Did an easy hour on the rower yesterday (around 12K meters or so), then did some pretty heavy yard work for another hour on top.3
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Dumbbell RDLs
Dumbbell chest press
One arm dumbbell rows
Stability ball leg curls3 -
Pull Day...
Super set 1
Barbell rows X 5
EZ bar curls X 5
Super set 2
Trap bar dead lifts X 5
DB lat raise X 5
Super set 3
Cable row X 5
Lat pull down X 5
Super set 4
Preacher curls X 4
DB hammer curls X 4
Warm up sets 10 - 12 reps
Working sets 5 - 8 reps
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My garmin watch suggested I run 53 minutes at 8:20 min/km today. Well.. I ran nearly an hour, and 7km at this pace. According to my running app. For some reason the GPS in my watch is really poor and I end up with shorter distances, and hence slower running times. Very happy though as I wasn't prepared to run this far today.4
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Did a late workout today, but for good reason. Had 3 huge overhead fans installed over my deck. We get nice breezes up on this mountain ridge except in the hottest months. These fans will help a lot to be able to workout on the deck as it warms up.
Did 30 on the rower and 30 on the Assault Bike, all under 70% max HR.1 -
45 minutes of kickboxing
30 minutes of pilates2 -
Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.2 -
Back to the routine:
* Around 30' yoga - stretch - foam roll (I never log this for calories, it's just to get the aging joints oiled up and on course for the day, no intensity)
* Slow 5.12mi walk, 3.6mph
* 24' Rehab-y condition-y upper body strength supersets
* 32' easy/moderate stationary bike, an alleged 11,155m 🤷♀️ while actually going nowhere, at <70% HR reserve
Seeing/feeling some slight, slight progressive flexibility, and daily-life strength improvement . . . I think.
I would suspect that the yoga/stretch/roll is having a positive impact on your flexibility and overall body awareness.
I do a similar routine in the morning. Each day as I'm walking downstairs to my basement gym, I think to myself: "I don't have time for this, but I'll just give it 5 minutes". Then I start doing the routine and listening to my "Yoga/stretch/roll" playlist and next thing I know, 25 minutes have gone by, my mood has improved and I feel much less sore. It's a great way to start the day !
Namaste.1 -
Push Day
Super set 1
BB bench press X 5
Plate triceps extension X 5
Super set 2
BB squat X 5
Triceps push down X 5
Super set 3
BB incline bench press X 4
Skull crushers X 4
Set 4
Jammer machine X 3 to failure
S-L-O-W reps, focusing on full range of motion.1
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