What Was Your Work Out Today?

Run workout today. 65 minutes that included 4 x 8minute aerobic intervals w/ 3 min recovery pace intervals between rounds.

Took the bike trainer out to the back patio to catch some sun while pedaling. Did an hour muscle tension endurance session, with 3 x10minutes at higher watts but low rpms, 55-65. Not an aerobic workout, so much as a strength endurance ride.

Good weather forecast, so planning an outdoor run and ride this weekend. Pool laps will be indoors, but its almost wetsuit time.

Knee feeling a bit better but was feeling a bit rundown today. I started out saying I'd take it easy. Didn't workout that way!

Did 30 minutes of supersetting in the garage, then 4 X 5 minute intervals on the rower w/ 2 minute breaks. Starting to get more acclimated to this type of hard workout as I did "negative splits" on my rowing times -- meaning each one got a little better progressively with no falloff. From 2:12 on the first one to 2:10 pace on the last one. 4 X 2K is one of the hardest rowing workouts you can do. I'm trying to work back to that every Friday directly after my lift.

Was 91 degrees today but didn't feel all that bad. Fan in the garage and then we had breeze out back.

Also, didn't shoot well last night, but the 100 degrees golfing didn't feel that bad either. Maybe I'm just used to heat now.

Back to recent normal Friday routine:
* 6971m rowing bow in the double (we've had some gorgeous weather/water this week: Sunny; flat water this AM)
* Walked 5.24mi, 3.7mph average speed.
* 33' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells

Stretching is non-zero but minimal since restarting on-water rowing (I'm not good about getting up any earlier than essential, and it works best for me to do yoga/stretch first, but that doesn't work with the rowing schedule . . . need to work that out). It's (I think) odd that I'll row 5 days this week, instead of 4; 3 days of yoga/stretch is better than 1-2. But 7 would be ideal. Always, it's a work in progress, eh? 😆

MikePfirrman wrote: »

Knee feeling a bit better but was feeling a bit rundown today. I started out saying I'd take it easy. Didn't workout that way!

Did 30 minutes of supersetting in the garage, then 4 X 5 minute intervals on the rower w/ 2 minute breaks. Starting to get more acclimated to this type of hard workout as I did "negative splits" on my rowing times -- meaning each one got a little better progressively with no falloff. From 2:12 on the first one to 2:10 pace on the last one. 4 X 2K is one of the hardest rowing workouts you can do. I'm trying to work back to that every Friday directly after my lift.

Was 91 degrees today but didn't feel all that bad. Fan in the garage and then we had breeze out back.

Also, didn't shoot well last night, but the 100 degrees golfing didn't feel that bad either. Maybe I'm just used to heat now.

Hmm, cumulative fatigue? 😉

@MikePfirrman, nice work on the negative splits. Agreed, 2K pieces at 2K pace are difficult (not sure what your target was, or if you think of a target pace?).

Have to admit, when I was following a training plan, my personal bugaboo was usually what my coach labeled "race pace" workouts. Our overall plan structure was based on a target 2K pace (itself established via a step test). "Race pace" workouts were pieces shorter than a 2k, but with a goal split faster than that target 2k pace. For some, the total work > 2K. So, maybe 6 x 500m, 2' off, at target 2k split - 1" or something like that.

I don't remember it exactly, but one time I was foolish enough to ask her for something extra, and it was a ludicrous thing like, I dunno, 4 or 6 x 1k at 2k pace - 2", or something. I don't remember what the rest interval was but . . . not long enough, for sure. 🤣 I've wiped the specifics out of my brain, because *ugh!*. 🤣

The collegiate rowers seem to hate their 6k tests the most, but I've never done one. In contrast to how our coaches managed us oldies, their collegiates had regular erg tests (2k or 6k) followed by an adjustment in each rower's target 2k pace to be used in figuring pace of other workouts, either in terms of a % of 2k pace for various spm (with periodized plan pieces for those spm at defined distances or times with defined rest), or as pieces of particular length (as described above) at some pace +/- the 2k target pace.

90 minutes walk. Got my 10k steps in 6.39 kms. Feeling tired now.

Ran 10k, minus about 600m walking, plus about 220 meters extra because my Garmin watch has worse tracking than my phone, and I wanted to have 10k on both.

Just a row as bow in the double, little less than 7k (no specific # because I forgot to turn on the Garmin until a few hundred meters into the row 🙄).

3.6 mile run in a light drizzle - loved it. Probably do some stretching and rolling for the second workout later today.

Put in a second long weekend training effort and felt pretty good about it. Plan called for a 2:45-3 hour ride, followed immediately by a quick transition run of up to 30 minutes. Joined two tri club friends who are training for the same race and headed out. We had a slowish start on a local bike path, having to avoid pedestrians for the first few miles, then we peeled off and onto the roads for the rest. Really felt good to settle into aero position and work together to push a 20-22mph pace for several extended blocks of time. Got a little wind and rain, which helped cool us off. Rode for 48.8 miles at a 16mph overall pace during the 3 hour ride.

I've been focused on dialing in nutrition and hydration while on the bike. Goal was to consume over half the calories expended on the ride, in order to avoid being too depleted when starting the run. I consumed two bottles of Maurten drink mix (320&320) plus two waffles (140+ 140) so 920 total intake calories, offsetting more than half the 1622 calories burned during the ride. (per my power meter measurement) . I also consumed a bottle of Precision Hydration electrolyte mix, giving me extra sodium, etc. The end result was that after the first half mile of the run, I found my legs and my energy was good. Enjoyed a relaxed 10:15 pace for thirty minutes and finished knowing that I had more gas in the tank.

Rest day tomorrow, then we start a final four weeks of build plus one week of taper to race day.

Sunday's supposed to be rest day, but one of my elder orphans groups (yes, really) had a picnic at a big metropark that has nice bike/walk trails around the lake system that's the park's centerpiece, so I took my bike, rode (I think) pretty much the whole basic loop (got slightly lost briefly so I'm not 100% sure). Garmin says 18.93mi, which was (of course) on the sturdy hybrid bike.

It was lovely, perfect weather (sunny to lightly cloudy, temp close to 70F), clusters of Dogwood trees in bloom here and there, and the obnoxious, awful, invasive Honeysuckle bushes that are now everywhere (including in the park) line the paths along most stretches, are blooming, smell absolutely wonderful. All kinds of birds, including swans and other waterfowl out on the lakes (with recent hatchlings), people sailing, fishing, canoeing, kayaking, paddleboarding, riding horses, swinging on swings, inline skating . . . you name it. (I got hissed at, up close, by a Canada Goose.)

Wholesome, and fun.

I train one body part a day.

Shoulders- Machine shoulder press, dumbbell side laterals, leaning side cable laterals, cable facepulls, seated rear laterals, shrugs. 4x12,10,8,6 for each exercise.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

One hour of cardio today. 30 minutes on the rower, then 30 on the LateralX. Rooftop yoga tonight. Tuesday's class (my regular class) was cancelled, so we're going this evening. Really lovely streak of weather we're having here in Tucson without it being too hot -- 80 degrees or so this evening.

Just keeping the fingers crossed for tomorrow. Some clouds without precipitation -- that's potentially bad news in wildfire country, because all it takes is one dry lightning and everything goes up pretty quickly. Now until late July is our really dry season.

* 8663m rowing bow in the double. We rowed upstream past the bridge to see the baby swans, still quite tiny. My double partner was able to count them on Saturday (7 babies) when she rowed with another friend, but they were milling around today too much to count, so we don't know if all 7 still survive.
* Walked 5.14mi, 3.5mph average speed. Deliberately slow, babying the worse of my bad knees today.
* 34' of the usual recent upper-body conditioning/strength stuff, mostly dumbbells.

Irfan_Ali wrote: »

So I'm back to the gym after fasting for the last 30 days, I did try and go during and got a few workouts in but am very surprised at how fit I still am

I amazingly managed to run a mile in 4m 12 secs and ran a whole 5k in 17m 10secs,

Thought it was a fluke or a Garmin miscalibration but I've done it twice now

Time to up my strength training and get ready for Tough Mudder

My guess would be a miscalibration on the mile at least. 4:10 would put you close to elite for a university track athlete. And they work every single day at getting faster. I could see the 17 minute 5K perhaps if you were a strong runner before. My son, who is currently in terrible shape for him, can run a 5 minute mile any time he wants (he was a star wrestler and soccer player but could have ran track as well in high school).

Either way, you should do great on your Tough Mudder.

Yesterday was jump rope, chest, shoulders and tris.

Today is going to be an active rest day!