What Was Your Work Out Today?

Just an easy hour on the rowing machine unstrapped. HR never exceeded 70% of max and most of it was under 67%.

Also HIIT with my Alexa

280 minutes on my Elliptical for 18.33 miles

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.

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.

One slower hour on the rower at 125 DF (drag factor) unstrapped. HR all under 127 or so (66/67% of max or less).

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.

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.

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

11,180m stationary bike, still doing the easy pace thing, only 1:47 Z3, mostly Z2 (peak 128bpm, about 60% reserve, 71% max).

43' dumbbell supersets, progressing with tedious caution, still pretty much conditioning level intensity, to work through imbalances and joint issues gradually. I do perceive a little functional improvement; hope I'm not deceiving myself. 😐

theworkoutreview wrote: »

I tried this new fad called Jogging, apparently you just run for an extended period of time.

Wait... you mean you keep going even if there isn't a bear chasing you? That's crazy!

Today was my standard cardio day of 45 min. elliptical. I was feeling like moving faster today, so I did (the last 20 min. were in HR Zone 3; the rest in Zone 2). Finished up with some abs.

Have a great weekend everyone!

After yesterday's strength work and a fairly aggressive group ride on Zwift, I was fatigued. With that said, I'm starting to get into a fairly solid training mindset, so I joined a small group ride with one of our tri club coaches. The ride was held via Zoom. I didn't have much pop in my legs, but it was fun to grind it out with a bunch of friends. I only produced a mediocre power output on the climbs, but I went hard during the half dozen sprints at the end. I'm wiped out now.:)

Gym day tomorrow will focus on mobility, some balance and core work and then a treadmill run.

My focus will continue to be on getting leaner this winter. I'm down 7lbs since Jan 3rd, shooting for another 10-12lbs gone by early April. That will put me at a good racing weight before I start the 8-10 weeks of high volume cardio effort leading up to race day.

Arms

Rope extensions
2 sets 100 reps each

Incline DB skull crushers ss with DB french press
3 sets 30 reps each

Rope french press ss with overhead rope extension
3 sets 15 reps each

Straight bar machine
2 sets 100 reps each

Reverse preacher curls SS with drag curls
3 sets 30 reps each

EZ bar reverse curls SS with ez bar regular curls
3 sets failure each set.

Djproulx wrote: »

Decided to run at the gym this morning, rather than heading out for another run in the cold. Did some rolling and hip mobility work, then an easy paced 5k. Back on the bike for a longer ride tomorrow.

I'm hesitant to ask, but are there any unusual hip mobility exercises you've found helpful, @Djproulx , that you could tell me the name of or give a link to, and not have that be too much trouble?

I pretty much know and do various common piriformis, low back, and hip flexor stretches, side leg raises, pelvic clocks (not the device, the Pilates-ish thing), have good hammie flexibility so don't emphasize that. I've added a variation on the doorway banana stretch because of some lateral tightness (hold door frame with hands, feet a bit away, and relax the hip away from the door in a banana shape to stretch outer hip).

I really like one a physical therapist gave me, that I don't have a name or reference for, a little hard to describe. It involves a very soft (on partly inflated) roughly 8" diameter ball (Softgym brand). That goes on the front part of a straight chair, where one sits on it nice and upright, then shifts weight in 3 planes (relaxed movement using gravity, not powered with muscles). First is shifting weight alternating left and right sides, staying straight, allowing the "down" side to lengthen (pelvis is sort of rotating in a plane that cuts right to left through the body). Next is forward and back weight shift, also relaxed and mostly straight, but letting the pelvis rotate in a anterior/posterior way. Last is a little more powered, sitting centered, turning to aim belly button at one leg then the other, rotating the pelvis in the 3rd plane.

Legs

180 walking lunges no rest

Leg extension machine
6 sets 50/60/70/80/90/100

Hack squats
Feet close, toes out, normal, wide.
4 sets 20 reps of each.

Back extension machine, feet out (glutes and hamstrings)
4 sets 20 reps each

Calves machine
3 sets failure

standing toes on a plate (calves)
toes in, toes out
3 sets 20 reps each