What Was Your Work Out Today?
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This is a reduced volume week for me before the final three week push to race week.
Yesterday was my rest day. This morning I switched up my typical trainer ride by joining a spin class taught by a friend. It was fun to see some friends and spend an hour spinning with a group.RegroupResetGoAgain wrote: »Just started the Mens Fitness 8 week body transformation so a little basic today but throw in some cardio later tonight and it should be a good start. Good luck to anyone starting out , you have got this!!!
Congrats on beginning a new program. Starting an 8 week program is a great way to begin (re)building fitness habits. Best of luck!3 -
Yoga
Sun Salutations (15m)
Strength:
Handstand Pushups (wall assisted...) - 1-1-1-1-1r (5r)
Pull-ups - 8-8-7-7-7r (37r)
Ring Dips - 8-8-7-7-7r (37r)
Core: Vacuums
6x20s (2m)
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Bootcamp today morning and probably a walk or run in the evening1
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An hour of easy cardio. 34 minutes or so on the rowing machine outside on the deck (93 at lunch) and then 30 on the LateralX indoors in the A/C. All at 70% of less of max HR.
Tonight is Vinyasa rooftop Yoga. The instructor that I like is back tonight. Makes it much more enjoyable (or at least a lot more tolerable!).1 -
Goal was a slow 4k, about 1-2min/km slower than the target pace for my training plan. Well... I ran 0.03min/km faster than target 10k pace. Looks like my brains didn't get the briefing as I'm just so bloody restless at the moment. Mind you, I've not run that fast in probably close to 4 years. So I count it as a success. No idea though what this will do with my electronic running plan in the coming days and weeks.1
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This is a reduced volume week for me before the final three week push to race week.
Yesterday was my rest day. This morning I switched up my typical trainer ride by joining a spin class taught by a friend. It was fun to see some friends and spend an hour spinning with a group.RegroupResetGoAgain wrote: »Just started the Mens Fitness 8 week body transformation so a little basic today but throw in some cardio later tonight and it should be a good start. Good luck to anyone starting out , you have got this!!!
Congrats on beginning a new program. Starting an 8 week program is a great way to begin (re)building fitness habits. Best of luck!
Thank you, there have been "false starts" before but this time feels different, being here and seeing so many others is truly inspiring as well
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Swim day today. 2400yds starting with warmup, drills, (kick, pull, scull, etc) then into 10 x 100 smooth paced main set. Enjoying the step back week so far.
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yoga and jumprope...2
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boot camp in the morning.. will take an evening stroll...1
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70 minutes bodyweight working, according to Reddit Recommended Routine. I'm finally able to do pushups again. Kind of as I only manage three in a row, and can't go all the way down with the arms. Actually, quite impressed with my Garmin watch, which gave me 170 calories, compared to 400ish with my old Fitbit. This might still be a bit too high, given the pauses, but not bad overall.2
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Did 30 minutes of rowing machine, then 20 more of the Assault Bike. All easy stuff, but I have a really annoying blister developing on my right hand. I do not need that when I'm set to attempt a half marathon on the rower (not very confident, I know!). I do have gloves, but I hate using gloves on the rower. Just makes it where the handle doesn't easily slide between your fingers/hands. I'd rather row with calluses.
I'm starting to think I have an easier time with this AZ heat than my C2 rower handle does. Seems to melt a bit every Summer.0 -
soccer training and core workout , loved every second of both 2
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Did an hour of cardio. 30 on the rower, then 30 on the on the LateralX. Too hard for an easy day, I'll likely pay for that later this week.
Tonight is golf league night. 2 1/2 hours of finding my wife's golf ball
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6.44km slow run for my 10k timed running plan. So far so good.1
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MikePfirrman wrote: »Tonight is golf league night. 2 1/2 hours of finding my wife's golf ball
LOL, I"ve been there!!
Easy 55 minute run tonight. I love recovery weeks.1 -
Been taking it easy for a few days, partly weather, partly general recovery, partly experimenting to see whether a quad/hip kind of discomfort I've been having is likely muscle/connective tissue temporary/adaptive stuff, or some new wrinkle in arthritis or impingement or something. So, just minor stuff:
Tu, Th - around 30-40 yoga - stretch - foam roll.
W - lift.
No row/exercise walk/cycle. Weather's looking iffy for outdoor exercise tomorrow, like it was Wednesday, but I do have indoor options depending on how I feel. Will for sure row if the weather's adequate.1 -
Swim session this morning. 2400 yds, starting with warmup 200, some fist drills, then into 2 rounds of 6 x100's, with 15 sec recovery. Goal was to start @ moderate pace, then build to fast pace by the third 100 of each round. Finished with some pulling work using paddles/buoy.
Lots of rain in the forecast. Hoping it clears enough to ride outdoors tomorrow, rather than on the bike trainer.1 -
20 min stairmaster (100 floors)
3x10 leg press - 130 lb
3x20 jack knife
3x20 bridges
3x20 Med ball twist
3x12 lunges - 12.5 lb
26 min swim (1000 yards - 40lengths)
Wanted to swim longer but needed to get to work
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Today is "pull" day lifting...pullups, BB rows, DB rows, etc. Big change will be doing it AFTER a day at the office, where my preferred is in the morning right after waking up, but due to my new desk job that's rarely going to be an option moving forward unless I get up obscenely early, which I can do every now and then but not as a normal way of life moving forward for the rest of my life.1
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Knee tweaked, so an easy stroll today morning. Might try a run today evening...2
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I did over 10,000 steps today woohoo very pleased with myself 😁🥂 alot of it was uphill too5
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Had to do a 200 second rowing TT today at lunch. Also my lifting and longer interval day, so I mixed it up a bit. Did one set of supersets in the garage (the fan saved me today, it was 100 degrees at lunch), then the TT on the deck in the heat (1:55 pace), then 7 more supersets lifting. Finished with 4 X 4 minutes on the Assault Bike at roughly 275 Watts w/ one minute rest. The bike was in the A/C. I might be hardcore, but I'm not stupid. I think I would have died doing more intervals on the rower in this heat.
On the weight supersets, I usually wait for my HR to go back down under 60% max before I start another set. Either because the rowing TT or the heat, it wasn't dropping below 65%, so that was the bar I was using for recovery to trigger the next set.
800 or so calories on the hour.1 -
MikePfirrman wrote: »Tonight is golf league night. 2 1/2 hours of finding my wife's golf ball
LOL, I"ve been there!!
Easy 55 minute run tonight. I love recovery weeks.
Enjoy the easier week!
The thing about my wife, she's likely more athletically talented than I am. If she actually would practice, she'd be really great at golf.
@dethstar77 -- hope your knee feels better soon.1 -
4k run as part of a 10k running plan. Was supposed to be a slow run, but for some reason I ran the fastest run in ages. I'm sure my watch will be confused about this and won't know what kind of run to offer me next. Ugh.1
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Walked over 17 000 steps today.1
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First time on Zwift in a while. New map, kinda punchy.
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Cycled 74km. Average speed was only 21.5kmh, but that’s including waiting at traffic lights, bridges, railways, and taking a river pontoon.
My garmin gave me 596 intensity minutes this week so far 🥰2 -
Too rainy, windy and cold to ride outside today, so I did a 2:15:00 ride on the trainer. It was just an aerobic effort followed by an easy paced 15 minute transition run.
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Weather cleared up. 40s F and sunny. It was almost scary windy/wavy . . . or would've been in singles/doubles, luckily we had enough rowers for a quad, 4 rowers in a 40' boat, our 30-something y/o one-time Big Ten champion in stroke (of course!), me in bow because I'm loud enough to shout steering orders, and confident enough to risk it. 😆
There was a bass tournament going on, on the river. Not a big deal, as they mostly sit still and fish structure on the sides. But since there's a time limit, they'll zoom from spot to spot sometimes. Usually most are aware and considerate, too. It's OK when they're hydroplaning, mostly, but one gifted us a really major acceleration wake, close up, right next to a bridge with big concrete pillars, at the spot that had the worst wind-driven waves, when we were in the middle of spinning the boat. 🙄
Later, 38' mostly upper body strength work.
Regular rest day tomorrow (Sunday), probably do some stretch-yoga-foam roll but no other formal exercise. Expecting 5 rowers (including me) on Monday AM; I may cox instead of row for collective safety if it's windy again, we'll see.2 -
65 minute trail run this morning, covering just about 6 miles. An easy paced run that felt good the whole time.
Recovery week is ending. Tuesday starts the final week of the build phase leading to race day. My coach is keeping the week's training plan a secret. Instead of leaving a few sentences outlining our focus for the upcoming week's sessions, he just typed a one word entry: "hard". 2
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