What Was Your Work Out Today?
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Thursday
2 hours' climbing. It was not a bad session, I got two harder (for me) new routes.
Friday
Lifting and hangboarding. It was a light session. I did 3 sets of 6, squat, 75 kgs; and 3 sets of 6, OHP, 35kgs..
Saturday
Climbing, 90 minutes. Another good session. I went to City Bouldering. I got most of the v3s, flashing many; and 2 of the v4s. Arguably, I cheated on the first move of one which involved a lot of flexibility. I needed to get my left foot to the same hold as my left hand. A friend saw me struggling, and moved the foot for me.
I fancy doing something all out tomorrow, maybe a 27 mile, hike.4 -
6,711m machine row, usual 2 x (2k on, 2' off/CD) format. 29:40.2 total time for the 2k pieces, which is 2:28.3 pace, 18spm. 15:33 in Z4, 14:37 Z3, remainder below, peak at 153bpm (a little under 80% reserve, 85% max).
Followed that with 46' of dumbbell supersets, still progressing varied aspects as it feels sensible. (So tedious.)
It was a fun experiment to do all of this week's steady state rows in a moderate+ zone, below 2:30, but even with the extra recovery day (if I use the term loosely) on Wednesday, I think it accumulates a little too much fatigue to do routinely, right now.
I really need to make a real plan of some sort, but will keep noodling around like this until I do: I know that if I wait to do regular workouts until I have a better plan, it will just be an excuse to procrastinate the less-loved Winter workout stuff. Doing it this way makes me more likely to procrastinate on a better plan, but that's the lesser of two Winter evils. 🤷♀️😆5 -
My adventures in exercise and injury avoidance continue! Ugh... So after 2 days of standing on my feet at work for 6 hours, my lower body is just done. My lower back hurts, my calves were sore and my previously-injured quad was starting to twinge a little again. It's crazy to me how 2 years away from standing 2 days a week was enough to wreck me. I'm thankful that I work the rest of the week from home or I'd really be a mess!
Anyhoo... I've decided that I'm just going to skip lower body strength training entirely for now (except abs). It's just too much. The elliptical and standing at work are enough. So, to that end: 45 minutes elliptical today at a decent pace (about half the time in Zone 2 and half in Zone 3), followed by inclined push-ups, rows, and ab work. I was able to lower my incline on the pushups for my third set, so progress! Again, we'll see what the previously-injured shoulder thinks about that tomorrow.4 -
254 minutes on my Elliptical for 17 miles. Split in a AM & PM session of about 2 hours each today as I had a hair appointment at 11. My hairdresser is one of my bigger cheerleaders for my weight loss journey!3
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Did around 90 minutes of slow cardio this AM (10K on rower and rest on LateralX). Did nice job of keeping HR all under 70% max and mostly under 65% max.
I'm a huge Bengals fan being from Cincinnati. Did deadlifts (with my band bar -- about a 150 or so Dead lift equivalent), pushups and shoulder presses every commercial during the 2nd half to work down my nerves! Got in a pretty great lift - 8 or so sets -- and best of all, my Bengals are SuperBowl bound! Tied the greatest comeback in Conference Championship history!4 -
Yoga 🧘🏼♀️
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Woke up fairly stiff and sore. Low back, lats, IT bands, etc, so I started the day with a longer rolling/stretching and yoga session. Finished with Yoga w/Adrienne's low back focused practice. It seemed to do the trick. I then trudged through the snow for a mile on day #30 of the Winter Warrior challenge. One more outdoor run/walk tomorrow and its finished.
Tonight's bike workout was the start of an eight week block focused on building my cycling base over the rest of the winter. The 55 minute ride on Zwift included 2x15 min blocks at FTP. I will do some work to raise both the floor (aerobic endurance) and the ceiling (FTP/VO2 max) during this block.
Right now, I'm thinking 2-3 rides/week (5-6 hours) plus 2 strength sessions and an occasional swim or run when time allows. I don't have any races scheduled until a Half Iron distance race in July, so I won't start a real build effort until sometime in March. And as always, I'll continue to focus on getting leaner this winter.4 -
271 minutes on my Elliptical for 17.3 miles.3
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Sneaky century (metric). I am running out of food now and have one more down of isolation lol.
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Arms
DB curls ascending and descending.
15 reps, then ascend until failure. Then switch to drag curls. Ascend till failure again.
Then descend until failure.
3 sets.
Seated french press, skull crushers, slow, closes handed press.
3 sets 20/20/failure
Incline DB curl. 5 count positive, 5 count hold, 5 count negative.
3 sets 15 reps
Incline DB kickbacks, 5 count hold at the "top"
15 reps plus 2 drops. 3 sets
Body weight french press SS with BB curls. No rest between
failure/failure, sets went until failure.3 -
Easy pace 45 min. on the elliptical (all of it HR Zone 2 (60-70% max)). Slow and steady....3
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If all goes well, I'll be out on a trail ride this afternoon. I found a great little single track over the weekend that runs along the river and I want to explore it some more as I think it may end up very close to my office and I could bike commute on Fridays. I've tried commuting by road, but I have to ride on the shoulder of a major highway and it's friggin' scary and dangerous. If I can take that trail most of the way, I'll be golden.
Looks like it'll be the last pleasant day this week to get out on the bike as well and I'll be inside on Zwift the rest of the week with a snow storm blowing in tomorrow night and frigid temps the rest of the week.3 -
Just an easy hour on the rowing machine unstrapped. HR never exceeded 70% of max and most of it was under 67%.3
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Also HIIT with my Alexa4
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Came very close to deciding to skip today's workout, feeling tired and achy despite yesterday being regular recovery day. Instead, decided to machine row, but very slowly.
So, 6755m, at 2:43.9 pace/19spm. It went OK, and I may do some other very slow rows later this week as an experiment, but I think it could be easy for this to be technically detrimental, for me.
A little over 3' in Z3, but overwhelmingly Z2. Peak at 131bpm, and it looks like that was at the start, getting the flywheel moving before fully dialing in the slower pace. Most of the row was mid-120s. That's all under 65% reserve, most but not all under 70% max (131 is about 73% max).
Data geeking: My Garmin thought this was worth about 205 calories (vs. the 240-260 it guesses for the exact same distance at a quicker pace). Concept 2 says this one was worth about 268 (weight adjusted), with the usual faster paced same distance worth something in the 280s to low 300s, depending on pace.
(None of that difference matters to me as a practical calorie-counting issue: Any of it seems plenty close enough to be useful. I think it's interesting that C2 has a little narrower spread for the same distance, which makes more sense to me.)
I put off strength training for today, but tentatively plan to fit in 3 times later in the week, maybe skip a core workout.2 -
280 minutes on my Elliptical for 18.33 miles2
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Weight supersets in the AM on work breaks (five or six so far) and then a harder interval row at lunch. Wanted to get an early pace set for my monthly online (indoor) rowing club's competition.
It was 1609 meters X 3 w/ 3:00 rest. Kind of an odd one but that might be one mile. Had a headache going into it so I thought I'd try one and see how it goes. Ended up finishing all three with a 2:05.9 pace average. Pleased with this considering I wasn't feeling 100%. HR hit around 92% on the last one. Really nice to have it done, if I don't feel like redoing it, on the 1st of the month.3 -
Focused on heavier weight movements with the trainer today. Kettlebell deads, lunges, dumbbell press, etc. In between rounds, we did cardio intervals: Assault Bike rounds of 30 on/30 off, plus rounds of pushing the sled on 30 sec recovery. I was even inspired by an MFP poster who was doing box jumps, so I tried a few this morning. No issues with 24 inch jumps, but I was hesitant to move up to 30 inch jumps. Don't want to risk injury.
Bike workout was a Zwift training academy session for 70.3 triathlon. An hour ride starting with warmup over/unders, then six rounds of 8 minutes each, done as 2 x (2min@90% FTP,2min@80% FTP) with 1 min recovery power output between rounds. I felt pleasantly fatigued at the end.3 -
Intended to do a slow jog. Wanted to keep to 11 min miles. Well 1st mile was just above 10. I kept pushing ahead and ended up with 9:49 avg mile for the 4 miles and then some…
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11,097 pseudo-meters stationary bike, super easy pace, all Z2 and below, peak bpm 122, which is just 55% reserve, about 67% max. 🙄
46' dumbbell supersets.4 -
Slow elliptical - 45 min., most of that at Zone 2.
Then my mini-strength training. This time I tried doing my pushups and rows as super sets. We'll see how that feels. I was also able to do all pushup sets at a lower level (with less reps). Progress!1 -
One slower hour on the rower at 125 DF (drag factor) unstrapped. HR all under 127 or so (66/67% of max or less).2
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Warmer temps today, into the high 30's after work, so I was able to get out for a run. Even started in some daylight. Went 3.5 slow easy miles.
Gym session tomorrow am, then a tri club ride on Zwift at night. Focusing on weight loss in Feb and March, so I'm fairly close to a good racing weight when I start ramping up volume.3 -
Major snowstorm outside today - maybe 10 inches or so since shortly before daybreak, to late evening?
Hunkered down in here, machine rowing, 6793m, very easy, low Z3 & below at 2:39.2 pace/18spm, peak HR at 131bpm (around 62% reserve, 73% max).
Followed up with 22' core exercises.3 -
I am seeing my mum this weekend, so I'm avoiding climbing gyms until then as a minor precaution. I've taken to doing a pre-breakfast walk (or run if I do it alone), so I've average 20,000 steps so far this week.
I lifted in my shed last night, doing:
Bench, 3 sets of 7, 55kgs.
Deadlift, 2 sets of 5, 120 kgs. (I'm 65 kgs, so this is not a bad effort for an old man.)
Hangboarding, 15 seconds on a 12mm rung. This is strong by standards, so my finger strength seems good.3 -
Plenty of core work and a few power focused movements today. Did quarter mile treadmill intervals between rounds of weight circuits. Looking forward to our tri club group ride tonight on Zwift, though I expect some suffering.1
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Was doing my "usual" today and around 4K in felt a sharp pain in the lower back. Not that big of a deal but I'll take it easy the next few days. My disc injury was in the thoracic area. That feels solid. Much harder to rehab and fix than the lower.
Usually when the lower hurts it's likely due to too much DF (most call resistance) on the rower coupled with my right knee being garbage. It's around 1/2 inch shorter than my left leg due to all the bone gradually eroding. I needed a knee replacement 15 years ago but have been putting it off as long as possible.
I go to the chiropractor tonight. We'll see if they can work it out. Usually I'm good in two or three visits (at least for the lower back).
Did manage to get nearly an hour in still. Did around 3K more on the rower (although at lower DF) and then did around 10 more minutes on the elliptical inside. It was cold for Tucson today (28 degrees for the low), so perhaps the cold had something to do with it as well. Hard to get warmed up when it's colder.2 -
Been testing my new sports watch for the past few days. Well, actually, I thought it was a bit iffy and ordered a second one. And now I'm testing both simultaneously. Basically running with two watches at the same time
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Did 330 minutes on the Elliptical today for 23.1 miles, this was in an AM(3.5 hours) & a PM(2 hours) session, not straight through.2
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