What Was Your Work Out Today?
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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 run3
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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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