What Was Your Work Out Today?

Stationary bike for around half an hour, moderate pace, mostly Z3 . . . I think. Can you tell where I turned my tracker around from the outside of my wrist to the inside?🙄🤣

I'm not sure whether I've just gotten too suntanned/freckled, or what: This used to seem to work. Lately, the chest belt is giving me readings sometimes (suddenly) that seem way too high; the wrist monitor sometimes reads way too low. I feel completely normal, so I think it's the devices, not my actual heart.

1/4 mile Jog warm up
Hill Repeaters Sprints with 30 Rep Calisthenics at the bottom of the Hill for 45 mins
1/4 mile Jog cool down
Stretching

The weather and my schedule finally cooperated this morning - about 58 degrees, so a great morning for a ride outdoors... 17.86 miles @ 13.3 mph avg, total of 80 minutes on the bike. Didn't know how hard I would be able to push after doing the spin bike late yesterday, but everything felt good, so win-win!

Been doing back to back Bootcamp this week and walking over lunch. Have my Styku scan tomorrow to see what 6 weeks of bootcamp has done 🤞🤞

Tuesday's double workouts take a toll on me, so Wed is easy recovery day. I did around 55 minutes of cardio (32 or so on the rower and the rest on the LateralX today). Finger got just a tad sore from yesterday so not all of it on the rower. All under 70% max and most all of it under 65% max.

Another kickboxing day

Gym day today. Lats and tri's were still feeling Tuesday's session. Lots of balance today via single leg work, swiss ball core stuff and weighted movements done while standing on bosu ball. Finished up with med ball slams, band pulls on bosu and 3 x 30 sec rounds done all out on the xcty skier(pull down and through).

Strength training today:

• 4 sets landmine deadlifts
• 3 sets assisted pull ups
• 3 sets cable rows
• 2 sets hyperextensions
• 2 sets dumbell lateral raises

I'm nowhere near being able to do full pull-ups, but happy to see I've 'graduated' to full pull-ups with my strongest resistance band, not just doing negatives anymore.

A 40min spin bike session in my garage this morning. I was a bit sore at the start of the week, so been doing lower intensity workouts for a few days, but felt full of energy today.

Today is finally my rest day and my body is going to thank me for it 🤣

Double session bootcamp all week but got my scans and lost 6 inches from my torso in 6 weeks!

Jamie2663 wrote: »

On rest days do you do no exercise? I struggle with rest days because I feel like I should be doing something and then I worry that it will trigger my habit of pushing off exercise.
Right now I am doing an hour of Fit Body Bootcamp and 30 minutes of walking 5 days a week.

Most of us that workout pretty regularly and harder do take an active rest day from pushing it. For instance, I do seven workouts a week, but two are on Tuesday. Two of the hour workouts are pretty brutal (today is one) and the rest aren't. But I only walk my dogs on Saturday - like a mile. That and walk at the grocery store, so not really what I would consider a true workout.

I know some lifters that lift 7 days a week but those are usually the ones that only work one or two body parts per day.

Really depends on your level of shape, how hard you push and if your body is telling you to take a break. For most, one day of not doing as much is smart training and lets your body recover. My wife, who suffers from Fibromyalgia, might need 3 days off per week. At least two. She doesn't recover as fast as I do.

Today was one of those hard workout days -- 500m sprint rows X 8 with 5 minutes between. During the rowing breaks I did supersets of lifting -- Chest, Shoulders, Legs (all compound movements). That left like 2 minutes of actual rest between the 8 sets. Around 800 calories burned for the hour.

Into the repetitious off-season on and off slog, I guess: Today, once again 3 x (2k on, 2' off/CD) on the rowing machine, with the first two 2' off being around 1:15 very easy rowing (5 strokes row-out, around 1' row-in) and the last a fully rowed CD. Again, aiming for around 2:30 split: Moderately moderate, for a li'l ol' lady. All 3 2Ks were within 00.4 or less of the 2:29.2 average split, average 20spm (according to C2; Garmin says 19). Overall, 6K + 745 'rest' meters.

Unfortunately, mostly (47%) Z4, though roughly the lower half of the zone. HR chest belt seemed well-behaved this time, just the steady rate creep I'd expect at fairly constant effort, topping out at 154 (. . . which is coincidentally 220 minus the age I turn next week 😆! AFAIK, actual max is still around 180, though I haven't made a deliberate attempt to visit max recently, so who knows).



Progress needs to be made. 😐

MikePfirrman wrote: »

AnnPT77 wrote: »

Into the repetitious off-season on and off slog, I guess: Today, once again 3 x (2k on, 2' off/CD) on the rowing machine, with the first two 2' off being around 1:15 very easy rowing (5 strokes row-out, around 1' row-in) and the last a fully rowed CD. Again, aiming for around 2:30 split: Moderately moderate, for a li'l ol' lady. All 3 2Ks were within 00.4 or less of the 2:29.2 average split, average 20spm (according to C2; Garmin says 19). Overall, 6K + 745 'rest' meters.

Unfortunately, mostly (47%) Z4, though roughly the lower half of the zone. HR chest belt seemed well-behaved this time, just the steady rate creep I'd expect at fairly constant effort, topping out at 154 (. . . which is coincidentally 220 minus the age I turn next week 😆! AFAIK, actual max is still around 180, though I haven't made a deliberate attempt to visit max recently, so who knows).



Progress needs to be made. 😐

According to this (and I have no idea what a HWT or LWT is for women and you might even be a LWT, which would make your times even more impressive), you're killing it.

A 3 X 2K at sub 10 pace, what you just did, especially at rate 20, means your 2K would be around 30 seconds to 40 seconds lower than your interval 2Ks, maybe more since you didn't take the common 5 minute rest for that interval set. You might even be in the 9:10 to 9:20 range if you really pushed a 2K.

I know that's not your thing, but your numbers are a LOT better relative to your grouping than mine!

For a "littl' ol' lady", I've always thought you were kind of a badass.

https://log.concept2.com/rankings/2022/rower/2000?rower=rower&age=60-69&weight=H&gender=F

That's so kind! Thank you!

Yes, I'm a lightweight: For women, <= 135 pounds (61.5kg) is LWT in indoor rowing, and I'm around 125ish. At best, I've been in the 50-75 percentile range in C2 rankings for various distances, have never ranked anything longer than 30:00 timed. (I take the C2 rankings with a grain of salt, because I know lot of really good rowers don't rank erg workouts or do indoor races at all. On-water times really aren't comparable.) As a HWT, while still obese or near-obese, my indoor race times were within a second of 8:40, at best, but I was 48/49 then. I think you've gotten closer to top-ranked times for your age/weight class than I ever have. Looks like the last 2K piece I ranked was 9:27.0 (2:21.7 pace, my notes say 22spm, 70th percentile in C2 rankings), in January 2021. Fastest ranked 2K as a LWT was 9:07.3 (2:16.8 pace, my notes say 25spm, 66th percentile) in 2018 (at age 62).

Usually, in the Fall/Winter when I start erging again after on-water season, I don't like my HR/split correlations. At 2:30, I'd like to be staying Z3, or close. Age and the COPD will catch up with me (maybe have?), but usually I see some improvement in this realm over the Winter, so I'm hoping I'll see lower HRs at this pace later this year with some practice/patience, if I stick with it. We didn't do much race-pace or interval work this summer on water . . . it was just so stinkin' hot. I'll need to settle down to a slower pace, keep HR lower for a while, probably, now.

Again, thanks for the kind comments.

ETA: Keep in mind, looking at the C2 rankings for the current season, that we don't have the big indoor races in the 2K rankings yet. Those will start to come in more after the new year, and will include race times by some fast people who do an indoor race or two, but who don't usually log/rank workouts on the C2 sites. My performance (or most people's) looks better now, percentile-wise, than it will come Spring. 😉