What Was Your Work Out Today?
Replies
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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.2 -
Yoga then...
Handstand Wall Holds - 30-30-25-25-25s (2m15s)
Hollow Body Holds - 30-30-25-25-25s (2m15s)
Pull-ups - 7-7-6-6-6r (32r)
Ring Dips - 7-7-6-6-6r (32r)
Jumprope - 5x60s (5m)
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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 vest1 -
4.6 mile run and around 20 minutes of isometric/plank exercises.2
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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
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30 minutes of weights in the garage (8 sets of supersetting - every set is something for legs, chest, shoulders, rest until HR drops back down, repeat), then I did rowing intervals immediately following (10 minutes, 5 minutes, 5 minutes). HR was consistently at 90% max or over for the rowing portion. Super tough to row like that immediately following a lift (and my normally average pace becomes slightly slower as a result), but I feel I'm gradually getting stronger.
Roughly 800 calories on the hour.3 -
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.2 -
Another walk... I’ve been recovering over the last week with walks and rowing. Pulled hamstring and old ankle injury acting up. Should be ready for a decent jog on Sunday. If weather is good it will be outdoors.
Alright hoping on the rower.. you all have a good weekend...
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Went for a nice early morning jog. Took a break from the gym and weight training.1
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Hour on the bike trainer outside on my patio. Workout was a muscle tension focus, not an aerobic effort.
10 minutes of warmup/endurance power, then 3 x (10min at 175w while in a big gear, and only pedaling at 55-60rpm/ 4min at 135w recovery). The idea is to load the legs similar to the forces you'd get in the weight room. finished with 10 min endurance/cooldown.
Long ride and transition run tomorrow. May take the bike off the trainer and out on the road.2 -
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 reserve0 -
Weights - 60 minute full body3
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Fitness blender squats and deadlifts workout video.2
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Short run, followed by yoga.2
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I felt like I got in some good work today. Took the option to ride outside instead of on my trainer. It was a nice sunny day, but I fought a cold wind during the entire ride. Ride was 2:45:00, or just about 45 miles at a 16.3mph average.
Once I jumped off the bike, I took a 3 minute transition (shirt change, hat, running shoes, grabbed a gel) and right into an easy 25 minute run. Again, no big push, just a 10ish minute/mile pace to get the legs used to running after almost 3 hrs in hip flexion while on the bike.
Tomorrow's fun is a long run and a pool swim. 7 weeks to race day.3 -
6.8 mile trail run lunchtime and a 4 mile family walk this afternoon.2
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Kickboxing - 30 minutes
Tracy Anderson Metamorphosis - Workout 12 -
1st day back lifting in about a year! Feels AWESOME!!
I needed the rest or at least my shoulder and hip did but dang nothing like lifting for the feels and the results for me.5 -
Pretty easy long slow day. 30 on the rower, 30 on the LateralX, 30 on the Assault Bike. Legs were very sore from Friday's lift. Feel much better now.1
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today was a prescribed rest day but i felt good so i did legs!!2
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My morning started with me getting entangled in my duvet and falling out of the bed - in slow motion but still bending my big toe. This is totally unrelated to today’s workouts. I just thought I'd mention it
Anyway, got up, started planning a walk that looked interesting. After plotting it in Google map I saw it was a 20km hike. Nah, lets not do that today! Decided to stay in. Found another trip option and thought I'd prepare it for some other time. Hmm.. just 10km walk, and not too far from my place... and so suddenly I was packing my bag and went out.
Started walking, walked, walked some more, ended up with an unexpected 2km detour due to a path closure, and then realized something was wrong. Ended the hike at 18km where I wanted to end it. Hmm.. that was a bit further than I'd planned for an ultra-lazy day to be honest.
Also did some very mild stretching in the evening2 -
I did an hour of yoga.
I then went climbing. I was terrible for the first 45 minutes. I was falling off v2s.
Then I accidentally sent a v4, which had been a minor project. I got a few more v4s, and it turned into a not bad session. I lasted 2 hours, and then needed to leave as Sunday train service is terrible.2 -
Sunday Funday consisted of a long run followed by pool laps. 1:35:00 trail run, about 8ish miles this morning. Weather was perfect and really enjoyed running through woods along a local river. I was fairly fatigued towards the end. Took a two hour recovery before a 75 minute pool swim. Mix of speed and endurance work and I struggled. Ended up using a pull buoy for the last few laps, since I was out of gas and my form had degraded.
Todays fatigue was no big surprise since we've ramped up training volume. We track both fitness and fatigue in Training Peaks. Friday and Saturday were somewhat high intensity bike efforts, so the idea was to see how well I could run on tired legs. The swim fatigue was just a bonus.
Optional ez spin on the bike tomorrow, or a rest day if needed. I'll start with yoga in the am and then decide.2 -
Superset dumbbell lunges and RDLs
Dumbbell chest press
One arm dumbbell rows
Dumbbell shoulder press2 -
Mountain biking for 20km and halfway in, digging dirt and moving rocks to do some trail building with the trail crew.2
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75k cycling. Yesterday was 100k, and I am feeling it all now!3
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10 mile walk along the beach at sunrise 3
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Yoga then...
Handstand Wall Holds - 30-30-30-25-25s (2m20s)
Hollow Body Holds - 30-30-30-25-25s (2m20s)
Pull-ups - 7-7-7-6-6r (33r)
Ring Dips - 7-7-7-6-6r (33r)
Jumprope - 5x60s (5m)
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Did a 30 minute superset lift (9 sets) and then 4 X 3 minute/20 second rows. With 3:30 breaks between rows, worked out to nearly an hour.1
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