What Was Your Work Out Today?
Replies
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Climbing on Thursday was OK, but I still wasn't brilliant. It was a 100 minute session.
Friday was a medium sized walk, getting 10 miles in. I also did some squats (3 sets of 6 at 80 kgs).
Saturday was climbing. It was a a 90 minute session. I mis-read a grade in my warm-up, and session flashed something which I realised I had fallen off and not topped on Thursday. The rest of the session was good, my best effort of the year to date.
Sunday was a walk, of around 15 miles.
Tonight will be climbing again.2 -
Yesterday was my scheduled strength training day, but felt I needed another rest day, so did some light garden chores instead.
Today, 30 min. slow elliptical pace at HR zone 2, followed by my strength training routine (incline pushups, rows, bridges, crunches). I've been able to consistently increase reps on pushups. I will increase weight or reps on rows next time (felt too easy today - did I just say that? haha). The bridges and crunches are still challenging, so they'll stay the same.
Slow and steady.....4 -
Dealing with some minor Achilles tendonitis so I did 30 minutes on the LateralX (Lateral elliptical/Stepper) and 30 on the AD Pro (Assault Bike). All under 67% max and most of it over 60% max, though it took a bit longer to get up to over 60% on the LateralX than the rower would have taken me.
Was able to hold 160 or so Watts pretty easily on the AD Pro and it's supposed to be an "A Rated" watts device (meaning it's +/- 1% accurate) while holding HR down under 65% max so I'm thinking all the rowing is getting me in decent cardio shape.4 -
Got to the gym for an hour of foam rolling, stretching, yoga and hip mobility work. After foam rolling, I did several rounds of yoga movements(sun salutations, Up/Down Dogs, airplane, strap assisted stretching, etc.) Then worked on hip mobility, including bear crawl with alternating hip swivels bringing one leg under the body and out the other side. Finished with turkish get ups, focusing on holding weight steady/overhead through the hip movement portion of that exercise.
Snowy/rainy night, so I did just enough walking to meet the Winter Warrior daily minimum.
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Dragged my feet again, did the workout at 10:30PM 🙄.
Rowing machine, 3 x (2k on, 2' off/CD) like usual, for 6687 total meters. Our "conversation" here about length, plus the most recent free video from Australia's Decent Rowing ("Hang at the Catch" on YouTube) had me working on that. I'd link it here, as it's useful, but I hate how those seem to always link in as in-line videos.
I pushed the intensity a little, ended up with the 1st 2k at 2:29.5 pace/25spm, last 2 at 2:22.x pace/21spm. About half the duration (16:55) was Z4, rest below. HR peaked at 157, slightly above 80% reserve. Concept 2 says 336 calories, 296 weight adjusted for the pieces; Garmin says 242 for the 35' total that includes the row in/out & CD.
Followed that with about 40 minutes of dumbbell supersets: Taking a little longer because I'm adding reps or sets before going up in weight on some of these, to be conservative with imbalances and connective tissue. I want to feel good stability and no weird twinges at X weight before going to a higher weight, generally.ginray1979 wrote: »40 minutes sweatin' to the oldies with Richard Simmons.
I recently rediscovered his videos on Amazon and found many free workout videos on YouTube. I like them because they are low impact and I am able to get in a good, fun workout that is not as stressful on my 60 year old knees and hips.
@ginray1979: I think I may have the whole "Sweatin' to the Oldies" set. I used the VCR versions when I first started getting active, then re-bought a bunch of them on DVD when the technology changed. The music is mostly from my youth, my wonky knees need things to be low impact, and I like the diversity of people doing the workouts in the videos: It made me feel more like I belonged. There are still a few songs that send me into near automatic Richard choreography, if I happen to hear them out in public, I did them for so long! 😆4 -
Threw my back out about 10 days ago, so not much I can do comfortably, but walked for 1 1/4 miles and did about 15 mins of yoga to help stretch/loosen my back up.3
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Gym workout this am included some heavier weights and more upper body work. Five rounds of chest press, pushups, kettlebell squats, resistance band pulls, walking lunges and a couple others I can't remember.
Out of 361 teams, Our two winter warrior teams are in 3rd place (922miles)and 6th place(722 miles) respectively. Appealing to our competitive nature, one of the women on the 3rd place team noted that our 6th place team is within 30 miles of both the 5th and 4th place teams.
With 10 people/team, thirty miles is nothing to make up. Trouble is, I'm kind of lazy about running when temps are cold. Hoping my teammates are more motivated, lol!2 -
Unfortunately, just going for a walk this afternoon. I came down with COVID on January 6 and my cardio capacity is still being an issue. I'm supposed to be training for a cycling even in May and I've tried twice to do a training ride with the program I'm using and I just start hacking up a lung if I start breathing hard or when I get my heart rate up.4
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cwolfman13 wrote: »Unfortunately, just going for a walk this afternoon. I came down with COVID on January 6 and my cardio capacity is still being an issue. I'm supposed to be training for a cycling even in May and I've tried twice to do a training ride with the program I'm using and I just start hacking up a lung if I start breathing hard or when I get my heart rate up.
I had it at Thanksgiving and it does set your training back but you'll recover soon. I think it was around 2 to 3 weeks before I could go relatively easy and then around a month before doing the harder stuff again. Unlike the normal flu, though, I felt like working out actually strengthened the lungs and didn't make it worse.
Did a 6K Timed Test today. There's something in rowing called "Paul's Law". It's a nice predictor based on your other timed rows what you should reasonably expect to achieve in a different distance row.
I did a 10K on Friday at 2:15 something. Paul's Law said my predictor for this 6K TT was a 2:11.9 pace. I finished at a 2:11.0 pace for my best 6K (I don't do many of them, it's an odd distance) in four years, since the year I really screwed up my back. So I'm very happy with that. I'd like to drop four or five more seconds off of pace in 2022. I think with aging, I'd be happy with that.
That would mean my 2K times on the erg would be around 7:50 or so. I might even be able to drop below that if I continue to work this hard on form, strength and meters. 7:30ish would put me in the top 10% percentile for age 60, which I'll be in 2 1/2 years. That's about where I was at age 53 when I had the devastating disc injury. So that's the long term goal.1 -
253 minutes on my Elliptical for 16.4 miles today.2
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45 sec work / 15 sec Rest
27 Stations Total Body Workout
30 mins treadmill2 -
Stationary bike day, 11,122 meters in 28:30 including the CD, moderate intensity, Z3 and below (peak at 139bpm, slightly under 70% reserve).
Followed up with about 20' core exercises (stir-the-pot on the ball; leg curls to bridge on the ball; McGill curl-ups; front plank; ball side crunch - some from knees, some straight leg; ball passing; ab wheel from knees to as far as I can reach without collapse (not quite full length)).cwolfman13 wrote: »Unfortunately, just going for a walk this afternoon. I came down with COVID on January 6 and my cardio capacity is still being an issue. I'm supposed to be training for a cycling even in May and I've tried twice to do a training ride with the program I'm using and I just start hacking up a lung if I start breathing hard or when I get my heart rate up.
That's got to be really frustrating for someone as active as you normally are, and with a training plan in hand that you want to run. Hope you see a fast recovery!
FWIW, I ran across a specialist/MD-written doc aimed at coaches and such about evaluating athletes and phasing return to training post-Covid, with a scope that says it includes recreational adult athletes. It's pretty conservative in what it suggests, but there are some interesting tidbits about studies of how long symptoms persist and that sort of thing. In case interested it's at
https://www.uptodate.com/contents/covid-19-return-to-play-or-strenuous-activity-following-infection#H1357641672 -
@ginray1979: There are still a few songs that send me into near automatic Richard choreography, if I happen to hear them out in public, I did them for so long! 😆[/quote]
@AnnPT77 - Me too! Channeling "Big Girls Don't Cry" :-)2 -
Stationary bike day, 11,122 meters in 28:30 including the CD, moderate intensity, Z3 and below (peak at 139bpm, slightly under 70% reserve).
Followed up with about 20' core exercises (stir-the-pot on the ball; leg curls to bridge on the ball; McGill curl-ups; front plank; ball side crunch - some from knees, some straight leg; ball passing; ab wheel from knees to as far as I can reach without collapse (not quite full length)).cwolfman13 wrote: »Unfortunately, just going for a walk this afternoon. I came down with COVID on January 6 and my cardio capacity is still being an issue. I'm supposed to be training for a cycling even in May and I've tried twice to do a training ride with the program I'm using and I just start hacking up a lung if I start breathing hard or when I get my heart rate up.
That's got to be really frustrating for someone as active as you normally are, and with a training plan in hand that you want to run. Hope you see a fast recovery!
FWIW, I ran across a specialist/MD-written doc aimed at coaches and such about evaluating athletes and phasing return to training post-Covid, with a scope that says it includes recreational adult athletes. It's pretty conservative in what it suggests, but there are some interesting tidbits about studies of how long symptoms persist and that sort of thing. In case interested it's at
https://www.uptodate.com/contents/covid-19-return-to-play-or-strenuous-activity-following-infection#H135764167
Good read. I'm back in the weight room this week and had my first workout on Monday. It was pretty good, but I did dial back on the weight and took longer than normal rest between sets. I tried my first training ride on the 10th which was far too early given my symptoms on the 6th and 7th in particular. I tried my 2nd last Friday 14th and it was still a no go. I am able to get in some easy spins of about 30 minutes and have been going for walks daily since the 12th. I've been feeling really good since the weekend and it's a beautiful day today and there is a trail along the river that I've yet to explore so I'm planning to take my hard tail out for a little ride this afternoon. Pretty low intensity as I'll probably be stopping often to take pictures.
I'm planning to do the 25 mile Gravelito in Santa Fe on May 21 and the 25 mile road ride that is part of the Santa Fe Century on May 22. Fortunately, they are relatively short distances so I shouldn't be behind too much missing January, My current program is 6 weeks and the next one is 10 weeks (with an 8 week alternative) so if I can start as I now plan to on Monday, January 31 I should still be able to fit in both programs. My 6 week plan starts out relatively gently as these programs go so hopefully I'm good for the 31st.
I did have another 4 week program I was going to run at the end leading up to the event, but that one will be out...but it was the least important anyway and it's just a lead up prep plan and I can just run it 4 weeks leading up to any particular event once I'm back in shape. The other two programs will definitely get me back into cycling shape.
It'll probably work out well. I can do my events in May and the next is TBD but it's usually in late August so I can just spend most of June and July just riding mountain or road without any particular plan and jump into the 4 week lead up program in late July. I was thinking about doing the time trial series again which starts in mid July and runs through early September but I think I'm going to scrap that so I can have a good balance between training and just enjoying riding my bikes for fun and exercise.
The 2022 USA Cycling Masters Road National Championships is being held in Albuquerque (I believe the first time) in August...I'm not of that caliber, but I'm trying to get in as a support volunteer, so we'll see how that works out.2 -
The physiology of stress is real, y'all. The pandemic is making my work week very stressful and you can see it in my heart rate: It was at Zone 2 when I first stepped on the elliptical! Overall, I did 45 min. with ~35min. in Zone 3, ~5 min. in Zone 4, and ~5 min. in Zone 2. Nuts.
Anyway, the endorphins were greatly appreciated. Also, the burned calories will allow me to have some comfort food.
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100 Jump Rope
Rotations (Head, Arms, Hips, Knees n Ankles)
Run = Down and Back on a Bball Court
Run
50 Situps & 50 Push-ups
Run
45 Flutter Kicks & Overhead Press
Run
40 Crunches & Jack Knifes
Run
35 Incline Pushups & Dips
Run
30 Air Squats & Leg Tucks
Run
25 Superman Planks & Supine Bike
Run
20 Frog Burps & Hip Lifts
Run
15 Lunges & Feet on Chair Push-ups
Run
10 Squat Jumps & Single Leg Pushups
Run
640 Total Reps & 20 Run Phases1 -
Schedule constrained, so very short machine row, 2 x (2k on, 2' off/CD), only a little quicker to save time because it was also right after a heavy breakfast (I have a cast iron stomach generally, but there are limits 😆!). Pace for the 2k pieces was 2:26.6, 21spm. About 39% Z4, 49% Z3, remainder (what little there was!) below. Peak at 151bpm, around 77% reserve.
Followed with about 30' dumbbell supersets, same stuff as usual, just a little faster pace.
Right after, I had an appointment with my osteopathic doc who keeps my back, neck, hips and other stuff tuned up. I don't like to work out after those appointments until the next day. As usual, he did things that felt like kind of nothing at the time, but now I feel like I had a real workout (waaay beyond what I'd feel from a mini row and routine strength training, so it was him). I looove my osteopath!1 -
cwolfman13 wrote: »[q My current program is 6 weeks and the next one is 10 weeks (with an 8 week alternative) so if I can start as I now plan to on Monday, January 31 I should still be able to fit in both programs. My 6 week plan starts out relatively gently as these programs go so hopefully I'm good for the 31st.
I did have another 4 week program I was going to run at the end leading up to the event, but that one will be out...but it was the least important anyway and it's just a lead up prep plan and I can just run it 4 weeks leading up to any particular event once I'm back in shape. The other two programs will definitely get me back into cycling shape.
orks out.
Sounds like a fun way to get into cycling shape. What plans do you use? Something online, such as the Trainerroad series, or a coached program?
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dralicephd wrote: »The physiology of stress is real, y'all. The pandemic is making my work week very stressful and you can see it in my heart rate: It was at Zone 2 when I first stepped on the elliptical! Overall, I did 45 min. with ~35min. in Zone 3, ~5 min. in Zone 4, and ~5 min. in Zone 2. Nuts.
Anyway, the endorphins were greatly appreciated. Also, the burned calories will allow me to have some comfort food.
I have really gotten into meditation the last few years. Really helps a lot with anxiety and feeling overwhelmed and stressed out. I also have a controlled breath/lung exerciser which has seemed to calm and make my breathing deeper. Allegedly (I have seriously low BP anyway), it's supposed to improve your blood pressure.
10K today unstrapped (with the bungee again) on the rower. Very easy stuff. Also did an hour yesterday split between LateralX and Assault Bike, again all easy steady state.2 -
Gym session this morning. Core and lat work, including holding a plank and doing a slow kettlebell drag along the carpet under the stomach, dumbbell pullovers while lying on bosu, goblet squat down onto low box and return, etc.
Continued my quest to perfect my form during turkish get ups. My hip mobility and some right side oblique weakness continue to challenge me during transition from the "hip bridge to single leg kneeling" position. My form is ok when little/no weight is held aloft by the raised arm, but needs more work before attempting the move with a heavy kettlebell.
2.2mile walk tonight to add miles to the Winter Warrior team challenge.3 -
Cadre PT
Swim down and back a lap
25 Reps Pushups / Situps / Air Squats
Swim
30 Reps
Swim
35 Reps
My Circuit with peers after work
4 Corners 45 sec Work / 15 sec Rest
Jump Rope
Kbell Swing
Skier
Rev Crunch
Flutter Kicks
4 Corners Lunges
Mtn Climbers
Air Squats
Jump Rope
Crunches
Jumping Jax
Lateral Movement On the Base line
Obliques
Jog In Place
Frog Burps
Jack Knifes2 -
252 minutes on my Elliptical for 17.1 miles.2
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11,121 meters stationary bike, and that's all. Z3 and below, mostly Z2. Skipped the core exercises I usually do on bike days, because logistics, but poorly justified ones. 🤷♀️😆2
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75 1/2 Jaxs
75 Skier
15 Pull-ups
35 KBell Swing
50 Leg Tucks
12/10/8
Shrugs
Support Rows
Lat Pulls
Bent Over Row
V Bar Pulldowns
Iso Pulldowns
Meadow Rows
Rev Grip Rows
T Bar Row
Dbell Row
Dirty Shirley 30 reps
Situps/ Flutter Kicks/ Hip Lifts/ Mtn Climbers/ Hi Choppers / Cable Crunches/ Crunches
900 Reps2 -
Wanted to do something hard but not too crazy. Drug some of my toys for lifting out of the garage and on to the back deck with my rower.
Ended up doing 6 supersets of chest, legs, shoulders during the 6 minutes I programmed in the rower as "rest" during 500m sprints. Did six sets. That and a 2K CD took an hour and five minutes including dragging the stuff out of the garage (including a 25 kg KB and a 40 lb dumbbell).
Was working on higher DF and trying to maintain 30+ SPM on the rower sprints. Averaged around 1:56 or so on the set. Couldn't quite hold 30, it was more like 29 on the final 3 sets.
I believe around 850 or 860 calories on the hour. Hit 90% max HR on the last set. Rest were over 85% max.1 -
Rotations
45 work / 10 rest
JR
Push-ups
JR
Situps
JR
Raise the Roof
JR
Flutter Kicks
JR
Frog Burps
Move upstairs, quickly
45 Sec Sprint @ 5 Inc, User Choice Pace
Sprint
20 KBell Swing
20 Wipers
Sprint
20 Renegade Row
20 KBell Press
Sprint
20 Devil Press
20 Squat
Sprint
20 Wall Balls
20 Crunches
Sprint
20 Dbell Snatch
20 Mtn Climbers2 -
Back at same-ol'.
Rowing machine, 3 x (2k on, 2' off/CD). Decided to shoot for just sub-2:30 pace throughout, see what happened along the other dimensions. I was working on that shoulder-extension thing from the Decent Rowing video mentioned up-thread, again, mostly; seems to be good for a low-effort-penalty second or two in split . . . most of the time I can get to the D-connector of the handle, if not the handle, hitting the housing, without shins going past vertical. I do need to remember not to over stretch from the shoulder, beyond connection: There's a right, balanced, zone of connection/extension, IMO.
Ended up at 2:28.1 pace overall (20spm), moderate-ish effort, with 27% Z4, 56% Z3, remainder below. I could tell (subjectively) that I was accumulating a little fatigue, but NBD. RPE seemed right for the zone, despite the COPD (yes, I'm subjectively obsessing about how that affects me, in various ways). Maybe I should push for sub-2:30 now, despite the Z4, see what happens?
The first 2k piece is the only one I could legit rank (because I actively rowed into #2 & 3). It would sit at 47 out of 111 so far this year in C2 rankings for my narrow reference group (F, 60-69, lwt), if I ranked it . . . which I won't, because it was a moderate+ steady state piece, not a race-pace effort. I feel OK about that, with my current orientation and goals. However, it's early in the season, and the hot race results from strong competitors aren't in the rankings yet! I'm a duffer, and contented with that, nowadays.
After the row, dumbbell supersets again, 45' because I'm conditioning deliberately, increasing sets and reps before increasing weight, and that takes time. 🙄 The usual idiosyncratic nonsense, formed around my personal imbalances & limitations: OHP, bench press, deads, tri extensions, bi curls, fly, side bend, pullovers . . . relatively high rep, low weight. Creeping into it, gradually, still. Patience, dangIt.2 -
Had a fairly simple workout today. I did a fitness blender warm up, lower body tone/cardio, and then some flexibility stretches. Just trying to get back into the swing of things3
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Yesterday saw 20 min. on the elliptical at a fast pace (mostly HR Zone 3, with small dips into Zone 4), followed by my standard small, "don't hurt yourself (again)" strength training routine. I increased the weight slightly on my rows and I feel ok. We'll see how that feels in my shoulder after a few days. I'm going to give it another week or so and then see if I can add some quads into the strength training.
Also, I did the strength training while in a Zoom training workshop.
Your coworkers with their video and mic off might not be ignoring you, they are just maximizing their time in their busy schedules. Or something like that... hahaha..
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Thanks for this. It's a good reminder to make sure I'm incorporating some way to manage stress in a healthy way into my week.MikePfirrman wrote: »
I have really gotten into meditation the last few years. Really helps a lot with anxiety and feeling overwhelmed and stressed out. I also have a controlled breath/lung exerciser which has seemed to calm and make my breathing deeper. Allegedly (I have seriously low BP anyway), it's supposed to improve your blood pressure.
Historically, yoga has helped me with this. Right now I'm still trying to organize my workout schedule so that I can maximize my rest days (to avoid further injury). Unfortunately this caused yoga to fall off the routine. I need to sort out how to at least get one good easy yoga day back into my week so I don't fall back into bad habits of "self medicating" with food. I'll get there...
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