What Was Your Work Out Today?

60 min's hiking w/40# pack Saturday

60 min's running Sunday in 33 degree weather

Did a super easy 70 or so minutes yesterday -- 6K on the rower -- nearly all unstrapped and then another 30 or so on the LateralX machine (lateral elliptical/stepper).

7-8 am:
Warm-Up
Elliptical - 1mile (8m)

Strength: Chest/Back
Pull-up: 3x12r (36r)
Russian Pushup: 3x12r (36r)
Row: 3x12r (36r)
Fly: 3x12r (36r)

Another attempt at a long run, more successful than yesterday: 8.5km in 61 minutes.
My watch seems to be having trouble correctly recognizing my pace/cadence on the treadmill (or maybe my arm movements are not very regular), slightly annoying how much I have to correct my total distance, which throws off Runalyze's analysis. It is what it is, I guess, the only alternative is to run outdoors 🙂

25 push ups today.

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

AnnPT77 wrote: »

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

Nice work Ann! And your SS paces are similar to mine unstrapped. It was quite humbling for me to go back and do unstrapped work. I'm already really unbalanced with my crappy knee and left shoulder (bad collarbone break that never got diagnosed correctly playing HS football and healed improperly), so doing this helps me have some semblance of at least correct order with legs, core, hands, hands core legs. I lean too far back and sometimes sit there wasting momentum. And I nearly did fall off first time going back to it.

@Djproulx -- turkish getups are badass. I used to do them all the time. I mostly, out of sheer laziness, just do the first part of them now for the abs without the standing. To much form/technique for me to want to do the entire thing and not screw up my shoulder!

MikePfirrman wrote: »

AnnPT77 wrote: »

Back to the rowing machine, in 3 x (2k on, 2'off) format, with the usual row in/out in the "off". Aimed for 2:36ish pace, averaged 2:36.1 and 19spm during the pieces, HR topped out at 140, just under 70% reserve, the majority Z3 as intended. 6826m total, including the so-called off bits.

Took a page from Mike's playbook, rowed it feet out (i.e. not strapped down). I haven't done that in quite a while, and was pleased that it went well. It did highlight that I've gotten a little sloppy about getting full-length arms/body right out of the finish, before the slide, so I worked on that a little . . . but at least I didn't fall backward or anything really embarrassing. 😆

Nice work Ann! And your SS paces are similar to mine unstrapped. It was quite humbling for me to go back and do unstrapped work. I'm already really unbalanced with my crappy knee and left shoulder (bad collarbone break that never got diagnosed correctly playing HS football and healed improperly), so doing this helps me have some semblance of at least correct order with legs, core, hands, hands core legs. I lean too far back and sometimes sit there wasting momentum. And I nearly did fall off first time going back to it.

First time I rowed feet-out in boat (a double), I literally fell over backward on the first stroke . . . into the lap of a very surprised collegiate varsity rower who was behind me in bow. 🤣 She was nice about it, thankfully.

I don't know how well I'd do, if I went hard with feet out on the erg. Maybe I'll try it when it fits within my workout objectives.

IME, boats "punish" the things that make rowing feet-out on the machine challenging, they just do it in different ways. (Most are speed penalties of various types, but that's not all.) Maybe rowing boats regularly helps create some useful habits, I dunno.

My double, the boat I probably row the most, is a pretty old Pocock (1999, I think?). The boat's shoes, which are very large (probably around men's 12 US?) have laces.

I never tie my shoes in the double (or other boats, out of habit). That probably has a helpful "feet semi out" effect on most of my rowing - I don't have as big a habit of relying on the shoe for balance, or to pull against on the recovery, etc.: There's some but not a lot of strap-like contribution from the untied huge shoe.

(Footnote (heh) for those not familiar with rowing shells: The modern boats, for safety, have shoes with a velcro strap across the instep, and a length of cord connecting the two straps, so one can pull the cord if necessary to get loose when upside-down in the water. Safety is why I don't tie my shoes. The shoes are durably attached to the boats, basically screwed in. They look much like regular athletic shoes/trainers, just with some specialized tweaks for the purpose. Some boats have "clogs" instead, but this is a more low-end detail - they're basically a shaped foot-cup with straps across the foot. Better boats have shoes, generally.)

FWIW, I don't wear shoes on the erg at home (or races), just socks. That's eccentric, IME.

@Djproulx -- turkish getups are badass. I used to do them all the time. I mostly, out of sheer laziness, just do the first part of them now for the abs without the standing. To much form/technique for me to want to do the entire thing and not screw up my shoulder!

Yes, I admire that too, @Djproulx: I've put TGU in my "can't do" category, basing that on knee issues during the transition to standing . . . but I'm possibly just "don't wanna" and am lying to myself. 😉 In general, I admire the way you work at the things you feel you're less good at: That isn't a super common trait, I think, and its reverse is definitely among my character faults, wrt some exercises I don't enjoy. 🙄

Today's workout was strength training:
2 sets step-ups
2 sets Bulgarian split squats
3 sets barbell bench press
2 sets barbell shoulder press
2 sets dumbell flys
3 sets hanging knee raises
2 sets front raises
2 sets cable triceps pushdown
Jelly for arms after that 😁

Stationary bike day again, in the off-season row/bike alternation (Le Sigh). A fake 10k going nowhere, 3' cool down, playing games on my phone throughout. Shooting for moderate/Z3, but did wander up in to Z4 for 4:34 of the 29:06 total. Mostly (16:40) Z3, though. HR peaked at 155, 1 bpm over 220-age estimate, really around 80% reserve.

Intention as of now is to stay with just row/bike alternation at moderate intensity for at least a couple more weeks, re-evaluate my energy level and will power at that point. Expecting to add just a little more volume soon, before that. Usually sometime in off-season, I add some strength and/or core work, but sometimes not until January doldrums, alongside re-reduced row/bike. We'll see. In my world these days, it's mostly supposed to be fun, and stay that way.

Morning ride - 17.37 miles @ 13.6 mph avg. Another windy day, but I was planning to take it easier today... the last two days I pushed hard, so the legs needed a bit of a break.

Rest day today, though I walked around the yard wearing the backpack leaf blower for several hours.

Tomorrow I'll fly to Denver, then drive east to North Platte, Nebraska for eleven days. I'm going to stay with my son and see his new waterfowl hunting operation. I'm hoping to get in some trail running while I"m out there, in addition to hunting ducks and geese.

Well I went Forrest Gump today. Usually my bigger work out of the week. I took off from the house for a quick lunch time run. Thought 4 maybe 5 miles. Even though winds were strong and my leg/thigh was being ornery I just couldn’t stop.



I did pay attention to the leg and decided no half marathon today. 10 seemed like a nice number. Was only a third of a mile from the house. So happy enough with what I managed to get done. You all have a great Thanksgiving with your family and friends.

Long day working from home, with a long-ish run to unwind before dinner: 8.5km in 1hr01min13. Mostly Z3 and below, just 40 seconds in Z4.