What Was Your Work Out Today?

* 5275m machine row, middling everything (2:34.1 pace, 20spm, HR < about 67% reserve).
* 33' core exercises.

Skipped yoga/stretch this AM for schedule reasons, maybe do something stretchy/relaxy before bed instead, we'll see.

The day has just begun, okay well a couple of hours in, but in any case.
40 mins Strong Lifts
Barbell Squat (3 warm up sets) 5-5-5-5-5
Barbell Bench Press (2 warm up sets) 5-5-5-5-5
Barbell Row 5-5-5-5-5

May go for a walk at lunch..

Kickboxing - 45 minutes
Pilates - 30 minutes

I drove 7 hours in total to get to the coast, and got a long, shallow shire dive in. My drysuit leaked, so it was on the nippy side. Water temperature was 10C; Vis was over 5 metres. It was an hour dive at around 5 metres deep. My Surface Air
Consumption Rate was 11.7, which is pretty low given how cold I was.

Edited to add photo of me, which I don't seem to be able to do from my phone any more.

abs and walk today. tomorrow is upper body

* Around 30' yoga - stretch - foam roll
* Slow 6.51 mi walk, 3.6mph. The short trail stretch through the woods featured many big patches of blooming Trilliums: So lovely!
* 24' Rehab-y condition-y upper body strength supersets
* 31' easy/moderate stationary bike, supposedly 11,089 m while at a standstill, at <70% HR reserve

Djproulx wrote: »

AnnPT77 wrote: »

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.

I'm sure you're right. The results from this sort of thing are always so small, so incremental, that sometimes it seems hard to tell progress from wishful thinking . . . but I think I'm getting my torso a little closer to my thighs in seated forward fold, for one.

I've been on and off variations of yoga practice since college, more off than on; but I always see benefits from daily practice and wonder why I let it slip out of my routine. This is kind of a mixed bag routine, a set of things that I know from experience tend to help me with particular problem areas.

I feel like there are some synergistic good effects from the core exercises I restarted recently, too, perhaps especially the things that involve lateral movement of various sorts: My main activities are so linear (row, cycle, etc.) because of my particular knee issues, so moving in the other planes, including a small strength challenge there, is really beneficial.

J72FIT wrote: »

AnnPT77 wrote: »

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.

Yoga for the win! Changed my life...

It's changed mine more than once: My weak point is *keeping* it changed. 😉

Yesterday was a 3+ mile walk. Today will be an upper body DB workout and another walk if the rain lets up

Rest day today, so a short 1.5 mile walk during my lunch break.

Run work tonight was aerobic repeats. 10min warmup, then 4 x 11 minute blocks (8 min of high end aerobic paced running with 3min of steady paced recovery between intervals). Ended with a 10 minute cooldown jog.

I felt good about being able to do each 8minute block slightly faster than the previous one. This type of workout has really helped me with speed endurance in past years. Hope that's the case this season.

Boring the reading audience with the usual (but posting it anyway to help keep myself accountable) :

30'-ish yoga - stretch - foam roll.
5311m machine row, 2:32.7 avg pace, 17 spm avg, HR mostly below 70% reserve, only maybe about 51" above it, towards the end (somewhere in the last 500m at 2:32.1, 15spm).
About 33' core exercises.

hiit - 10 sets of sprints for 60 seconds each with 30-45 seconds rest in between to warm up;

biceps & back for weights - seated rows, lat pulldown, renegade rows (yay), hammer curls, bicep curls, back extension & planks;

15 minutes cycling to finish off

and 20 minutes with sweat vest

Ran 6km. I'd hoped to run to 8, but things didn't work out at all today. My HR dropped down by 15bpm once I ran into the wind after 4.5km, and it was a struggle from then on. Rubbish dysautonomia. Still was a nice run

I got a climb in at a gym. It was good, I was in reasonable form.

I also managed a few walks over the day, so I'm on over 20,000 steps. Not bad for a workday.

Went for a nice early morning jog. Took a break from the gym and weight training.

The recent alternating usual:

* Around 30' yoga - stretch - foam roll
* 5.14mi walk, 3.8mph avg
* 26' strength stuff, mostly upper body light dumbbell supersets
* 31' stationary bike, allegedly 11,118m, under about 70% HR reserve