What Was Your Work Out Today?
Replies
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Cold - near freezing - again, frost on the ground and dock, but nice flat water and some sunshine, so rowed bow in the double again, just under 7k.2
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I don't go to the gym on the weekends, but I did enjoy a 3 mile hike with my mom.2
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A 5km run today in 34min39 - started at 8kph increasing gradually to 10kph. I've really been making progress with increasing my running speed lately: ever since my outdoor runs on holiday where I realised I can run faster than I think, I've been pushing myself more.2
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On Thursday, I went for a climb. I got a bit carried away, and lasted 2.5 hours, getting super pumped by the end.
On Friday, I tried the active recovery thing by going for a walk. I got a but carried away, and managed 25,000 steps on a workday.
Today, a friend asked if I fancied kayaking on the Thames. We got a bit carried away, and went from Vauxhall to just before Richmond and back, which is many miles. We starred at 11 am, paused at 3 for lunch; paused at 8 to watch fireworks; and finished at about 9.30 pm .
I believe the total distance on the water was about 15 miles. We ended up with 5 people and 3 boats, so would periodically swap over. One canoe was very small, and only one person fitted in it. So, generally, when I paddled I towed someone sitting in top of the small boat. My total step count for the day was 35,000, so it was definitely non-lazy.5 -
I did my usual Elliptical but did more time than what I've been doing (2.5 hours). Did 3 hours 10 minutes today. It came to 15 miles. I was watching a movie part ways through then started the next of the series and figured I would finish it. Hoping to drop tomorrow into the 170's.2
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30 mins running, flush the legs3
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A short easy run this morning - 4km in 30 minutes - to burn some calories before a lunch with my parents at a restaurant. 9000 steps by noon, not bad 🙂
I'll probably take a walk with my parents after lunch, but that'll be slow going as usual (my mom gets out of breath very easily), usually 5-6000 steps.3 -
A 2 hour hike.4
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Super easy one hour of cardio.3
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Chores around the House
3 hrs3 -
One hour of rowing and the finger felt OK. Bought this thing that basically goes around the finger and protects it.
Rowed 11K meters, pretty slow, but averaged right around 68 or 69% HRM for the hour. Roughly 750 calories.4 -
Short strength training today:
Barbell bench press
Shoulder press
Step-ups
Assisted pull-ups
Not really feeling very motivated for my strength training lately.3 -
35 minutes of HIIT with weights, followed by 20 minutes on the elliptical2
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Caroline Girvan Day 2 of Complex series: 40 minute upper body workout (arms, shoulders, chest back)3
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50 minutes spin bike - sprint intervals
10 min warm/10 min cool
15 x 1 min sprint/1 min normal
Don't know what the other riders consider a sprint... for me a normal cadence is 80, so the sprint was a cadence of 120 minimum.2 -
A 30 minute walk/run. I added 1 minute to my run! I’m getting there slowly! 😃5
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50 minutes spin bike - sprint intervals
10 min warm/10 min cool
15 x 1 min sprint/1 min normal
Don't know what the other riders consider a sprint... for me a normal cadence is 80, so the sprint was a cadence of 120 minimum.
120 is a nice high cadence! I like to spin at an 85-90 cadence, but anything over 110 is close to top end for me. I can hit 120-122, but it leads to bouncing in the saddle, so I don't sustain it.3 -
Took my tender hamstring for a test run after two weeks off. It felt fine during an easy paced 40 minute run. No need to push, as this is just off season stuff.4
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85 Jumping Jaxs
40 Pushups
30 Around the Waist / side
15 Pull-ups
12/8/4
Mil Press
Lat Pulldowns
Shrugs
V Bar Pulldowns
Fwd Leaning Prone Rear Delts
Landmine Bent Over Row
Front Raises
Plate Raises 3 x 15
Lateral Raises
Dbell Row
Plate ROM 3 x 15
Straight Bar Sweep Pulldowns
40 oz of Freedom
Frog X/ Flutter Kicks/ Obliques/ Knee Tucks/ Leg Tucks/ Twists/ Crunches/ Mtn Climber/ Hip Lifts
910 Total Reps4 -
Gym work with trainer this morning. She continues to focus on my weaknesses, particularly balance and limited range of motion. She's also pushing me in areas related to swimming, such as with lat pulldowns and hanging work. While a bit humbling, its also very exciting, because I should be in a much better position next spring after we focus on these areas this winter.4
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7-8 am:
Warm-Up
Elliptical - 1mile (8m)
Strength: E5-10MOM
HSPU - 6-3-1-2-1r (13r)
Pull-up - 12-6-6-6-6r (36r)
Dip - 10-6-4-5-4-r (29r)
Row - 5x6r (30r)
Russian Pushup -5x6r (30r)
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Yoga and a walk4
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I’ve been getting that overtraining feeling the last few days. So today, we’re having the most beautiful day of light rain.
7 mile hike through the hills.5 -
I did my usual Elliptical but did more time than what I've been doing (2.5 hours). Did 3 hours 10 minutes today. It came to 15 miles. I was watching a movie part ways through then started the next of the series and figured I would finish it. Hoping to drop tomorrow into the 170's.
Did 210 minutes (3.5 hours) on my Elliptical this AM. I got to 15.25 miles. I do this straight through in the AM, before eating, on my days off. Do so long to makeup for no time to exercise on my work days. Also FINALLY broke the 180 barrier! 179.2 lbs today!
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Injured finger was feeling better, so I attempted the 4 X 2K meter row again (with 3:30 rest between). Not pretty time wise -- 2:12.3 average pace -- but I finished it. Even for Tucson in November, it was a pretty hot day. Very little breeze and around 80 at lunch today. I was around a second and a half slower than my time two weeks ago.
I did push it, though. HR hit 93% and 94% max on last two intervals. Roughly 830 calories for the hour, including cool down and putting the rower away.
Gym lifting tonight. Will likely take it a tad easier there. That 4 X 2K is brutal.3 -
Morning bootcamp... really dragging since the half marathon - need to get some miles in and get on a better diet3
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Core, Hamstrings and Glutes:
Superset of 3 sets
Stability Ball Crunch (10)
Stability Ball Side Crunch (10 each side)
Heel Tap (10 each side)
Dumbbell Alternating Reverse Lunges (15 each side) 3 sets
Dumbbell Stiff Legged Deadlifts (15) 3 sets
4-3-1 Dumbbell Sumo Squats (15) 3 sets
Seated Hamstring Curls (20) 3 sets
Superset of 4 sets
Feet elevated weighted frog pumps
Kettlebell Swings.
I'm feeling it for sure.4 -
Elliptical forever.... (50 mins)4
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Long run tonight: 8.6km in 1h01min, starting at 8kph, then 9kph and 10kph at the end. And now some Ben and Jerry's 😁3
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Spin cycle - 50 minutes
Steps tonight:
5 min @ 80, 90, 100, 110, 120
10 min @ 100, 90, 80
Just to see what I had left in the tank, at 48 minutes I did a 30 sec sprint @ 150 (had to hold myself down on the bars but I pulled it off)
Tomorrow I should be able to get out on the real bike again.2
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