What Was Your Work Out Today?
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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 sunrise3
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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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Being on my feet all day. cycling to work and back, and another quick trip to home and back during lunchbreak. Doesn't count for much as one trip is 2.2km
But hey, I wasn't sedentary.
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I did most of the 2 mile workout with Leslie Sansonne on Youtube. Meeting with a friend tomorrow to go walking at a park. Excited2
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It's been an irregular few days, sort of.
Saturday, I just took a walk in a park (more like an amble, 3.1mph, 3.68mi, kinda hilly), did none of my other typical stuff. Sunday was standard rest day, did the usual half hour of yoga - stretch - foam roll, and that's all.
Back to normal today:
* 35' yoga - stretch - foam roll
* 5.14mi walk, 3.7mph avg
* 31' strength stuff, the usual mostly upper body light dumbbell supersets
* 33' stationary bike, 11,104 imaginary meters including CD, mostly under about 70% HR reserve1 -
30 minute rowing machine (a bit over 6K meters), then 25 minutes on the LateralX. All pretty easy stuff. Vinyasa Rooftop Yoga tonight. I changed my "hard" days around this week -- was doing it on Tuesday, but two weeks ago (last week yoga was rained out), doing yoga after my hard day of lifting/rowing was a disaster. Should be much more enjoyable this evening.
Not that I didn't know it before, but yoga is no joke, and this is a fairly advanced class -- although I just do what I can.2 -
(almost) 1 mile run (in 1/2 mile increments), 1.5 mile walk. Getting there.3
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Needed the rest day yesterday.
Another significant build this week, starting off with a bike/run brick today.
Bike: 1:12:00 on the trainer. 15 minutes of warm up outputs and single leg drills, then 4 rounds of sweet spot power outputs at increasing cadences. Four 8 minute rounds of ([email protected] [email protected]/[email protected]@95-105rpm [email protected] [email protected] 105-115rpm) with 4 minute recovery power between rounds.
2 minute transition to run gear, then EZ 15 minute run @ 10:00pace.
Lap swim tomorrow morning.2 -
* About 30' yoga - stretch - foam roll.
* 5284m machine row, 2:31.4 avg pace, 20spm avg, HR mostly below 70% reserve, only maybe about 41" above it.
* 39' core exercises.1 -
Yoga then...
Handstand Wall Holds - 30-30-30-30-25s (2m25s)
Hollow Body Holds - 30-30-30-30-25s (2m25s)
Pull-ups - 7-7-7-7-6r (34r)
Ring Dips - 7-7-7-7-6r (34r)
Mountain Climbers - 5x30s (2m30s)
Vacuums
6x20s (2m)
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Swim/run day today. Adding short runs on most bike and swim days to boost mileage.
Swim: 2000 yds, this morning. Warm up, drills, then some 150's descending.
Run: Easy 35 minute shakeout jog on my local trail.2 -
Dumbbell RDLs
Stability ball leg curls
Dumbbell chest press
One arm dumbbell rows
Dumbbell shoulder press2
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