What Was Your Work Out Today?

1…304305307309310…506

Replies

  • AnnPT77
    AnnPT77 Posts: 36,487 Member
    Rowing machine, 3 x (2k on, 2' off) + 1k on + 3' CD, shooting for moderate 2:36 pace and Z3 on the meter pieces. Hit 2:35.9, 2:35.9, 2:36.0, 2:35.8, which is about as close to a consistent 2:36 as I'm going to get, I think. 😆 21 spm average. 77% of time Z3, rest below, HR peak was 142bpm, close to 70% HR reserve.

    8232m total including the row in/out during the offs, and the CD.
  • Lietchi
    Lietchi Posts: 7,114 Member
    First a mini strength workout: 3 sets of barbell bench press, 2 sets of front raises, 1 set of barbell shoulder press.

    Followed by a treadmill run of 10.5km in 1h15. Around half of that in Z2 and half in Z3 (with 2 minutes in Z4)
    My achilles tendon has been a bit sore (to the touch), so I'm using Voltaren and hoping it doesn't progress - I've increased my running volume quite a bit lately, so I'm guessing that's part of it.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    220 minutes on my Elliptical. I noticed I'm not as sweaty now as when I first started.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    40 bundles @ 100# each bundle of drywall loaded into the truck, then unloaded into a basement.
  • Nahlei
    Nahlei Posts: 99 Member
    Deload week for my strength training program (jacked street), so a lot less volume starting today through the rest of the week.

    20 minutes of cardio (I did devils press, overhead carry walking lunges, box jumps).

    5x10 single leg calf raises
    5x8 dumbbell Bulgarian split squats
    5x10 kb walking lunges

    2x10 single arm kb RDLs
    2x 30s hamstring curls
    2x10 bench adduction
  • JDMac82
    JDMac82 Posts: 3,192 Member
    75 Jumping Jaxs
    75 Fwd Jump Rope
    400 Meter Run @ 4 inc for all runs
    30 KBell Swing
    400 Meter Run
    30 Squat Press
    400 Meter Run
    30 Frog X
    400 Meter Run
    50 Crunches
    400 Meter Run
    30 Wall Balls
    400 Meter Run
    50 Push-ups
    400 Meter Run
    20 Lunges
    400 Meter Run
    15 Dbell Snatch
    2 laps Walk
    Stretching

    2 Miles Ran
    405 Total Reps
  • J72FIT
    J72FIT Posts: 6,047 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Strength: Chest/Back
    Pull-up: 12-10-7-5-2r (36r)
    Pushup: 24-19-14-10-5r (72r)
    Row: 12-10-7-5-2r (36r)
  • Lietchi
    Lietchi Posts: 7,114 Member
    My heel is still a bit sore/stiff, so no running today. Didn't feel like strength training, so I did some indoor rowing:
    5736m in 30min. Entirely in Z2 or lower.
  • gem_t_86
    gem_t_86 Posts: 40 Member
    My workout for today was a 'Spirit' class (mix of yoga, pilates with a bit of meditation at the end). Not a particularly strong workout but my flexibility is terrible so I keep going.
  • dralicephd
    dralicephd Posts: 402 Member
    Today was my first day back on the elliptical after hurting my quad. In the days off, I decided to buy a heart rate monitor. I used one years ago (it has since died) and had good success with making sure I was working out at the right level. Today, I kept my heart rate in the 80-90% range and it felt good. Based on how this felt, I'm pretty confident that I was really pushing myself too hard previously and that's why I got hurt. Live and learn....
  • theworkoutreview
    theworkoutreview Posts: 41 Member
    I did an interval workout, ran at 8mph until my HR hit 170, then walked until it hit 140, repeat for 40min. I also did some pull-ups and push-ups but nothing worth bragging about.
  • AnnPT77
    AnnPT77 Posts: 36,487 Member
    Rowing machine, repeating the 3 x (2k on, 2' off) + 1k on + 3' CD, still aiming for around 2:36 pace and Z3 on the meter pieces . . . but failing, sort of.

    I starting playing with increasing meters per stroke: I find it fun in machine season to practice things that put more power into each stroke (and patience into recovery, a thing boats appreciate). It's hard to practice consistently the same way on water, because I usually row multi-person boats, so matching has to happen.

    Geekier interlude: With a goal of slow-ish pace and low-ish heart rate, more meters per stroke means reducing spm. Being less practiced at very low spm, I'm inconsistent at simulataneously holding both spm and pace, and frankly the "li'l ol' lady who dislikes strength training" thing means I'm not all that strong which makes power production difficult . . . so I ended up with pace often a little faster (doesn't show up in the average because I compensated), and heart rate creeping a little higher than ideal. Hrmph.

    End up with 8,113m (including row in/out + CD), 2:35.5 average split, 16spm overall (pieces were 18, 16, 15, 15 so declining spm), but HR peaked at 149, in Z4 around 10' (22%), Z3 around 24' (53%), remainder below. On the plus side, I was getting up to 13m/stroke or thereabouts sometimes, which is good, for me.
  • AnnPT77
    AnnPT77 Posts: 36,487 Member
    Lietchi wrote: »
    My heel is still a bit sore/stiff, so no running today. Didn't feel like strength training, so I did some indoor rowing:
    5736m in 30min. Entirely in Z2 or lower.

    @lietchi, that's a nice pace for half an hour while staying Z2 and below!
  • JDMac82
    JDMac82 Posts: 3,192 Member
    Tuesday 30 Nov 21

    5 mins elliptical or walk (4mph@6inc)
    15 Pull-ups
    30 DBell Swing
    30 Hand Release Push-ups
    60 Leg Tucks

    10/8/6
    Seated Iso Land Mine Arc Press
    Iso Rear Flys
    Monkey Rows
    Arnold Press
    40 Dips & Knee Tucks
    Rev Grip Press (curl bar)
    Mil Press
    Laterals
    Fwd Leaning Wide Grip Row (Rear Delt Focus)
    30 Frog Burps / Incline Pushups


    Colt 45s
    Situps/ Jack Knifes/ Frog X/ Hip Lifts/ Flutter Kicks/ Mtn Climbers/ Choppers/

    917 total reps
  • J72FIT
    J72FIT Posts: 6,047 Member
    7-8 am:
    Warm-Up
    Elliptical - 1mile (8m)

    Mobility - (10m)

    Yoga - (10m)
  • theworkoutreview
    theworkoutreview Posts: 41 Member
    I did some eccentric bench and pull-ups. Then I did some overhead lunges, sled pushes, and bear crawls. Just a little something to "get the skin leaking"
  • dralicephd
    dralicephd Posts: 402 Member
    Rest day today, because I can't be trusted to not overdo it. haha.... Today's "exercise" goal is to get up from the computer frequently to refill my tea. This increases my NEAT a little bit and keeps me hydrated. :)
  • dethstar77
    dethstar77 Posts: 1,327 Member
    Bootcamp today morning...
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Full body weight room and 10 minutes rowing afterwards. Take the dog for a walk later this evening if I can get home before dark.
  • Lietchi
    Lietchi Posts: 7,114 Member
    Strength training today:
    - 4 sets assisted pull-ups
    - 4 sets landmine deadlifts
    - 3 sets cable rows
    - 3 sets dumbell side raises
    - 2 sets biceps curls
    - and a few static reps hanging from my pull-up bar
  • Lietchi
    Lietchi Posts: 7,114 Member
    AnnPT77 wrote: »
    Lietchi wrote: »
    My heel is still a bit sore/stiff, so no running today. Didn't feel like strength training, so I did some indoor rowing:
    5736m in 30min. Entirely in Z2 or lower.

    @lietchi, that's a nice pace for half an hour while staying Z2 and below!

    Thanks! Not sure how accurate my max heart rate (and therefore Z2) is, but definitely happy with my progress fitness-wise the past months.
    Next step is to build up some more endurance in my back and shoulders, I have a hard time rowing for more than 30 minutes without discomfort.
  • Gardensoul57
    Gardensoul57 Posts: 17 Member
    Rode my bike for 14 miles and then took our dog for a two mile cool down walk.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    220 minutes on my Elliptical for 15.6 miles.
  • AnnPT77
    AnnPT77 Posts: 36,487 Member
    Back to stationary bike, 16,427 imitation meters from a 15k + 4' CD workout. Easy pace, 25% of the time in Z3, the rest below; HR peaked at a measly 132bpm, mid-60s percent HR reserve.
  • JDMac82
    JDMac82 Posts: 3,192 Member
    4.3 miles of Rolling Hills running
  • SwimBikeRun_Mom
    SwimBikeRun_Mom Posts: 46 Member
    I swam 2500 meters. I don't remember my specific warm up.

    Pre Set: 6x50's (25 Drill, 25 Swim)
    Main Set: 100, 75, 50, 25 (descending pace), 100, 200 moderate pace, 300 pull. (Repeat)
  • dralicephd
    dralicephd Posts: 402 Member
    edited December 2021
    Elliptical for 30 minutes (1.7 miles - not sure how accurate the mileage is, but it at least gives me something to compare over time). The HR monitor (chest strap) is telling me that 17 minutes of that was in zone 4, and 10 minutes was zone 5 (I did some 1-2 minute bursts with 2 minutes of rest in between). Now, I don't feel like I was trying to kill myself at zone 5 and zone 4 felt pretty easy. So, either I'm too dumb to know when I'm working hard or my monitor isn't working right. lol... I'll rest tomorrow anyway so that I don't break myself. Again.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    First FTP test for the training program I'm starting on Zwift. It looks like cycling events will be back this Spring, so I'm getting a jump start on Spring training since I've mostly just been riding around the last couple of years and not doing anything particularly serious or structured. Need to knock off about 20Lbs of COVID weight as well.
  • AnnPT77
    AnnPT77 Posts: 36,487 Member
    edited December 2021
    dralicephd wrote: »
    Elliptical for 30 minutes (1.7 miles - not sure how accurate the mileage is, but it at least gives me something to compare over time). The HR monitor (chest strap) is telling me that 17 minutes of that was in zone 4, and 10 minutes was zone 5 (I did some 1-2 minute bursts with 2 minutes of rest in between). Now, I don't feel like I was trying to kill myself at zone 5 and zone 4 felt pretty easy. So, either I'm too dumb to know when I'm working hard or my monitor isn't working right. lol... I'll rest tomorrow anyway so that I don't break myself. Again.

    Another possibility, which to be honest I think sounds like it may be the case: You may have a maximum heart rate (HRmax) that's higher than the age estimate built into most such devices. That's a fairly common thing, and it's more an effect of genetics than anything else. (IMU lifelong fitness practice may help people hold on to a higher rate for more years, but someone who's been less active or inactive can still genetically have a high rate compared to others their age.)

    If you don't feel like you're killing yourself, or at least feeling like you might consider wanting to, I suspect it's not really Z5. IME, sustained Z5 does not feel good, except in a weirdly exhilarating "hey, I did this and lived" endorphin-rush kind of way. Sustained Z5 is hard, and no one can sustain it for super long, because physiology limits the stress.

    Many of the devices use 220 minus age to extimate HRmax, though there are other age formulas. My HRmax would be estimated at 154 that way. I see that number fairly often in more intense workouts, and it's not super challenging or stressful, just kind of energetic. My tested max is more around 180, which makes 154 right around 80% HR reserve, or 85% of raw max. (I don't have a long life history of fitness, though I'm reasonably active now.)

    There are self-tests you can do, even submaximal tests, for HRmax, but I wouldn't recommend doing them to someone before they have good base CV fitness. (They tests are stressful, potentially risky if unfit, and more likely to give a misleading result if not as fit.)

    What you can do is look up references online that correlate HR ranges with RPE (rate of perceived exertion, which is subjective) and/or with the "talk test" (can you sing, carry on a conversation, say a few sentences, gasp out a single word, or just pant frantically, at a given level of exertion). That will give you a rough idea. If you're pretty new to fitness, that rough idea may still move around as you get fitter, but it's a help in understanding. Because it's an approximate correlation, I'd suggest looking at multiple such references, for a better feel on the consensus.

    Just for purposes of the thread, oversimplifying and being really, really approximate: One reference I have suggests that 85% HR reserve, which ought to be about Z4 upper bound (in a 5-zone scheme**), is where "stressed, panting, sweating freely" happens, with "very stressed, gasping, sweating heavily" being subjective sensations more at around 90% HR reserve. Another source says talk test would be at short conversations around 70%, short sentences at around 80%, few words at 85%. Very approximate, of course, but may give you a hint.

    ** Depends some on whose zone scheme is in use, of course. I'm using Garmin's, personally, in what I post here.

    I'm just a duffer, these days, not seriously training, but you'll see the actual current endurance athletes here spending a lot of workout time in lower zones, like Z2/3, below 70-80% raw max, or that sort of thing, depending on what HR benchmarks they use, how their training plan is structured, and where they are in the plan's periodicity. Z5 is more of an exercise side dish or condiment, with the lower zones making up the bulk of work time, during most of a periodized plan.

    If you see your age-estimated HRmax in a workout, and it looks like a good reading (not some weird device anomaly), and you don't feel super stressed when you see it, I'd suggest moving your HRmax above that level by at least 5-10bpm, if your device lets you set a max. You might see actual HRmax at very high maximum effort sometime(s), but I'd guarantee you'll feel like you're working pretty hard when it happens, couldn't work harder, at least not for more than seconds at a time.

    Some people just do an all-out effort, set the device HRmax at 5-10 above the highest number they see . . . I don't recommend that to anyone relatively early on their fitness path, for the same reason I wouldn't recommend max tests. When fit enough to do either, the tests will give a more research-based estimate, than the "go real hard and set max higher than what you see" approach.

Categories