What Was Your Work Out Today?
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1.25 mile run followed by bootcamp.. was really dragging today...3
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Cardio + Leg day for me !3
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I do 20 Min Beginners Intro to Recumbent Bike Intervals Workout many time per day4
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Dreary weather today, so no hiking. I decided to do a run instead, in the area surrounding our cabin, asphalt and gravel roads.
Ups and downs between sea level and around 20m elevation.
I'm still figuring out how to pace myself when not running on a treadmill and I ended up pushing myself a lot harder than intended.
End result (which shocked me in a good way):
5.10km in 35min20, which is a pace of 6min55/km.
That pace is unheard of for me, certainly over that long a distance! There may be a runner hiding in me yet, lol.4 -
7-8 am:
Strength
Vacuums - 3x10-60s (30s-3m)
Yoga
Sun Salutations (10-30m)
Conditioning: E3MOM
Jumprope - 5x2m (10m) (15m)
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Did a 30 minute, rate 20 (20 SPM) row at lunch along w/ 20 easy minutes on the AD Pro (Assault Bike). Probably went too hard on the rower. Let the HR get up to around 151 or so, which is like 80% of max. Way too hard for a Steady State easier day but I felt like it. Around 6250 meters on the rower and then really easy pedaling on the bike.2
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Treadmill (36 min walk) and Day 8 EPIC I (upper body dumbbell workout)4
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Followed MD's orders and gave the legs another day off from running. Picked up my bike from the fitter, who gave it a pre race once over, and then I headed off for 90 minutes of deep tissue work and assisted stretching. Looking forward to an open water swim before work tomorrow.
Ten days to race day.4 -
23.11 mile bike ride, 11.1 mph moving average; 15% Z3, 56% Z2, remainder below, so easy pace. Not as windy today, which helped moderate the effort. New shifter seems to work OK.
Got cleared by retinologist yesterday for any activities/exertion I like, post-surgery: I can start carrying my own boats again tomorrow, which makes me happy.5 -
Did my usual off work day elliptical. 99 minutes but getting faster, registered 8.34 miles instead of 8!3
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I did 1 hour on the treadmill, on an incline. Then 15 minutes yoga. I could only do 12,506 steps today, not great but I’m working my way back to my regular steps. My feet hurt!😫 Back at it tomorrow.
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Started my day with yoga and I have spin class this afternoon.4
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Yoga...4
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yoga today5
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Quick open water swim before work. Focused on maintaining swim form and breathing cadence. Covered 2100 yds at my easy "race pace: of 2:15/100yds. This is fairly slow, since the goal is to exit the swim feeling great as I start the bike split.4
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Today a 6km hike in 2 hours.
Not really a big challenge fitness-wise, but definitely not an easy walk. Constant up and down, alternating between tree roots, rocks and boulders of varying sizes (sometimes with ropes or chains to hold on to) and boggy areas (sometimes with planks strewn across).
Definitely would have loved to have longer legs for getting up and down those obstacles and across the boggy areas 😁 but beautiful landscapes.2 -
No deliberate exercise this morning... was out late with the better half and slept in this morning (got up at 6:30 instead of 5:30 )
Will be getting exercise after work by moving all the furniture out of one of the bedrooms... gonna pull the carpet and replace it with laminate flooring this weekend. This is the only room that I have not replaced the flooring in yet this year, so it will be nice to mark finished on this project.3 -
Bought a new Wahoo Tickr HRM that goes on the arm. I'm still debating if I like it. Loved how it felt. Not sure it's close to as accurate as the chest strap ones.
Did 6 X 500m rowing machine with 5 minute breaks. During the breaks did HIIT lifting again. Quick succession legs, chest, shoulders w/ no rest between sets. Sit back on the rower, get to actually rest around 90 seconds, rinse and repeat.
Tried to hold all under 2:00 pace, which would have been modest for me a few years ago. It was a huge challenge with the lifting today. Heat wasn't bad. Made it to 5 and barely missed on the 6th one. Only around 46 minutes total working time, around 650 calories burned. Wanted to really push today. Last two sets I thought my heart would beat out of my chest and I hit 180 HR, so that's good. The last rowing set, I hit mid 1:30s pace, then quit, started up, quit again and still almost made 2:00 pace. Ended up at a 2:00.1. Happy I didn't just quit outright.3 -
Rowed bow in the quad, around 8400m: Double loop upstream again, splitting the river by agreement with the university ski team. (It's lovely that they want to do this, this semester.) Had a couple folks in the quad who don't usually row in multi-person boats, one new from this year's learn-to-row class, but with my ultra-tall, solid, smooth metronome-like rower buddy M setting cadence in stroke.
BTW: I can't overstate how happy I am to be carrying my own share of the boat again!
(Quad = Probably around 100 pounds, +/-, 40' long, awkward. Four people carry. Various movements: Out of rack (which in this case is about shoulder height, boat guts up, which is unusual (most boats are guts down)); then carry it to slings outside the boathouse, lower to slings which are below waist. Next, we fiddle with foot placement (move the shoes/foot stretchers while the boat's in the slings. Then, from slings, lift overhead (guts down); then, to take it to the river, lower to shoulders to carry; then lift overhead again, swing down to the water. Put the oars in, dock side oars first, then outside.)
Rowers in boat is a choreographed thing, too. Once in, count down from stern when ready, move the boat along the dock; when clear of dock, river turn (back on one side, alternating with row on the other, following stroke rower to synchronize). Then bow (me) calls "Ready . . . row". We start with one half slide stroke, then go to full slide.
After, I walked 6.36 miles at 3.2mph moving average. Lunch at midpoint, finished the circuit, then 10' park machine pseudo strength training (2 circuits, easing back in after surgery hiatus). The odd bodyweight-ish machines look like this:
I think this is *not* very serious strength work, but it's easy to do while I'm there.😆 Better than nothing, eh? 😉5 -
Treadmill (36 min walk) and Day 9 EPIC I (Full Body Workout with Dumbbells)2
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