What Was Your Work Out Today?
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Cycled 61km in 3 parts: from station to unesco world heritage site, some 10km over that inscribed site, and to another station. Very stormy weather, this I made excellent speed. Best was over 40kmh, down a bridge with back wind 🤣3
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Had great conditions today for a group ride. The light rain stopped an hour before our 9am start, so conditions were cloudy and cool. Sun came out after an hour and stayed out. 5 of us put in 40miles over fairly flat terrain at a 17.3mph moving average. After a quick change, I did a 30min transition run at my easy 10:00 pace.
Felt good today at the reduced distance. My plan calls for a moderate length run and swim tomorrow as I begin taper to race day.3 -
* 7020m rowing bow in the quad, after/before helping with the start & end of the learn-to-row class. (They were practicing flipping & getting back in today, didn't need much help in the middle of class.) It was cooler today, so we did some short power pieces in the quad (interval-type rowing, amongst the usual moderate steady state).
* 40' strength training.
Garmin has been reducing my estimated walking VO2max and increasing associated estimated "fitness age" lately, now to 37 and 32 respectively. Since not much real has changed, I'm blaming the hot weather via slowed pace & increased HR. That's my excuse, and I'm sticking to it. 😆1 -
There seems to be a problem with the firmware of at least the fenix series, AnnP. While the gps overall isn’t great it suddenly got a lot worse and every run I do is suddenly about 0:30min/km slower. Result: VO2max went down. I now went to an older firmware. Lets see if that solves the problem4
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90 minutes steady state today. 6K on the rower before it got too hot (it's 9:30 right now and it's already 97. I started at around 7:15 and it was 83 already. Was 88 by the time I was done rowing!). Then I did the rest inside -- 30 on the LateralX and around 20 something on the Assault Bike. All under 75% max and the elliptical and bike even lower (under 65% max). Easier to stay under 70% max inside the A/C.
First 90 minute workout in a while. I really need to increase my long slow day duration.3 -
Friday
I meant to go to climbing, but cocked up the timing. So I did kettle bells instead:
Goblet squat, 3 sets of 5, 32 kgs
5 TGUs, 16 kgs.
100 swings, 24 kgs
Deadlift, 1 set of 5, 100 kgs (this one was barbell, obviously.)
Saturday
Scuba diving, 2 lovely dives straight outta Brighton.
Sunday
Walk, 26 miles, estimated 4,000 foot ascent. It was nice, I am not too broken now.
This was the Three Peaks of Surrey, a circular walk around Box Hill, Holmbury Hill and Leith Hill3 -
Finished the weekend with a swim and run. We started with an easy paced yet very hilly 75 minute run around the lake. Then after a quick change into wetsuits, we headed out for an open water swim.
Once at the boat launch, we were faced with a stiff breeze churning up the lake, making the swim feel like being inside a spinning washing machine. It ended up being a 2000 yd swim. I took in more mouthfuls of water today than I have in a long time. At least the lake water is very clean.
Now the real taper begins with a rest day tomorrow.4 -
Finished the week with a 8 mile run, taking my weekly total to 32 miles. Very pleased with my progress as I only picked up running on the 1st of March this year after a long break.3
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Yesterday: 2K row
Today
Dumbbell lunges/Dumbbell RDLs superset
Dumbbell bench press
One arm dumbbell rows
Dumbbell shoulder press
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Hot one today and it is hard superset / row interval day. Decided to give it a shot in the garage. Did 6 X 500m w/ 6 minute rests. During the rests, did pushups/chest work, leg work (weighted squats, lunges, step ups, deadlifts) and shoulder work. Ended up being around 3 minutes actual rest after the supersets. Tough stuff. Garage was 92 when I began and 99 when I finished. Even the huge fan didn't help much. Just felt like it was blowing hot air on me.
Rowing intervals were around a 2;02 average (I crashed and burned). Really watched HR closely, made sure it was coming down and left the pace controlled in the heat. For being silly enough to do this in a garage in AZ in the Summer, about as smart as I could be about it.
Might have to invest in that split A/C system for next year.3 -
Rest day for me from any strenuous cardio, so just some genital yoga today.2
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Physical therapy 45 mins
+
Strong Lifts 5x5 (squats, deadlifts, Landmine Overhead Press, & Landmine Twists)3 -
Tapering underway for Saturday's 70.3 race. Short bike/run this am: 42min on bike trainer, hopped off into short 10min race pace run. (9:30/mile)2
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It was my Birthday workout at 55 yrs old, 6'3 255 lbs. I did flat bench, I did singles with 365,405 and 410. I did 315 for 10 then 225 for 30.4
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Yoga
Sun Salutations (15m)
*Vertical Press Pull Push Squat
Pike Press - 8-8-8-8-8r (40r)
Pull-ups - 8-8-8-8-8r (40r)
Ring Dips - 8-8-8-8-8r (40r)
Cossack Squat - 25lbs x 8-8-8-8-8 (40r)
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Ran 5 miles today morning.. Might go for a walk or ruck a couple of miles in the evening2
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30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.
Finished in the A/C with 25 on the Assault Bike.1 -
MikePfirrman wrote: »30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.
Finished in the A/C with 25 on the Assault Bike.
@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!1 -
Monday
I considered climbing, but it typically goes badly the day after a marathon walk. (The walk was 25 miles, but I did a bit more when I got back to get to the requisite 26 miles.)
So I did some light jogging.
Tuesday
Climbing. I think this went really well. They reset in the main room, and haven't tagged the climbs yet, so I have no idea how hard any of them were. But there were a few I sent which felt like as difficult as I am capable of sending.
In non-workout news, I am toying with the idea of moving to Plymouth, as the diving there is world class. I would also be on the doorstep of Dartmoor, for brilliant hiking.1 -
Swam 1km in a pool at noon for a Garmin badge. First lap swim since 2015, and my breaststroke technique and speed was just rubbish. Still did it in 25 minutes. I also might have hyperventilated during it quite a bit as my face, hands and feet were very tingly. Oh well.
Went for a 5k run just now. And now I'll go to bed.2 -
MikePfirrman wrote: »30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.
Finished in the A/C with 25 on the Assault Bike.
@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!
Yeah, I'm thinking just limited Steady State for heat acclimation, which I've read, if done very carefully, has more benefits than elevation training. I'm at 3000 feet, so I guess I have both going on to a certain extent.
I'll likely get a split A/C system in the garage in the Fall. You can't get an A/C guy here until then -- too busy fixing units till then. Most don't even do installs until Fall when it slows down for them.
I might try working out at 5 AM on Friday. I detest hard workouts that early but I might have to on my tough days. Yesterday was awful and it wasn't as hot as today. No way I could have done weights and sprints today with this heat.0 -
MikePfirrman wrote: »MikePfirrman wrote: »30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.
Finished in the A/C with 25 on the Assault Bike.
@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!
Yeah, I'm thinking just limited Steady State for heat acclimation, which I've read, if done very carefully, has more benefits than elevation training. I'm at 3000 feet, so I guess I have both going on to a certain extent.
I'll likely get a split A/C system in the garage in the Fall. You can't get an A/C guy here until then -- too busy fixing units till then. Most don't even do installs until Fall when it slows down for them.
I might try working out at 5 AM on Friday. I detest hard workouts that early but I might have to on my tough days. Yesterday was awful and it wasn't as hot as today. No way I could have done weights and sprints today with this heat.
I understand steady state work in the heat, since I've done it before and will do plenty of it this summer to prepare for temps in the 90's and high humidity on race day in Sept. Its the high intensity part that doesn't work for "normal humans" when its that hot.
The other factor is that I go through tons of fluid and electrolytes for workouts of any duration. Imagine you must consume at least some liquids while working in those conditions.
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MikePfirrman wrote: »MikePfirrman wrote: »30 minute row in the garage. Steady state work, really slow as it was 106 degrees. Wanted to see if I could even do it so kept it really controlled and slow. Wife came in during it and the car was hot which didn't help. My big fan felt like the exhaust fan from hell. My "normal" slow pace is around 2:28. Added 10 seconds to that.
Finished in the A/C with 25 on the Assault Bike.
@MikePfirrman - That is just way too hot for me when indoors. Sort of like high intensity Bikram Yoga hot!
Yeah, I'm thinking just limited Steady State for heat acclimation, which I've read, if done very carefully, has more benefits than elevation training. I'm at 3000 feet, so I guess I have both going on to a certain extent.
I'll likely get a split A/C system in the garage in the Fall. You can't get an A/C guy here until then -- too busy fixing units till then. Most don't even do installs until Fall when it slows down for them.
I might try working out at 5 AM on Friday. I detest hard workouts that early but I might have to on my tough days. Yesterday was awful and it wasn't as hot as today. No way I could have done weights and sprints today with this heat.
I understand steady state work in the heat, since I've done it before and will do plenty of it this summer to prepare for temps in the 90's and high humidity on race day in Sept. Its the high intensity part that doesn't work for "normal humans" when its that hot.
The other factor is that I go through tons of fluid and electrolytes for workouts of any duration. Imagine you must consume at least some liquids while working in those conditions.
So far, an hour is the most I've done and that was when it was roughly 95. Today was too hot for that. Only 30 minutes and really easy. We set a 100 year record today, so I don't think we will see 113 too often (it was 106 or so by 12 noon).0 -
10K tempo run. New 1 mile PR and new 5km PR. Very pleased :-)2
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MikePfirrman wrote: »So far, an hour is the most I've done and that was when it was roughly 95. Today was too hot for that. Only 30 minutes and really easy. We set a 100 year record today, so I don't think we will see 113 too often (it was 106 or so by 12 noon).
That is freakin' hot! Way more heat than I want, dry or not.
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Easy swim today. Just 1300 yds to get the swim muscles moving. Warmup, then 5 x100 at race pace, sighting every 6-8 strokes. Cooldown with backstroke to provide a counter stretch to freestyle movement.3
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