What Was Your Work Out Today?
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@djproulx - that looks like a fun trainer. And great price point too! My daughter is into cycling but the price of her old dumb trainer (years ago) was around $300. To see the smart trainers come down in price like that is great!
Today was my harder day again. Repeated last Friday's workout of 8 X 500m sprints w/ 1 minute rests. Improved a lot! Felt good seeing some improvement. Last week, I crashed and burned and averaged 2:02.9 for the set. Today was 1:58.1. Now, it helps knowing you went out too fast last week and I started out at 1:58, not 1:52 like last week, but that's a huge improvement that will keep me a bit more enthused about the direction of my training. Training is very frustrating if you don't see any improvement at all.
Did supersets lifting this AM as well. Also, did an easier 2K C/D after my hard set on the rower.
On a sadder note, this week was the Indoor Rowing World Championships. Instead of competing, the top female in my indoor club is fleeing her home in Ukraine as we speak. She was an Olympian for the Ukrainian Olympic Rowing team. The indoor rowing community is a very tight knit group. That puts all the training into more perspective. I'm disappointed I can't compete at present but here's someone that doesn't even know if they will have a country tomorrow. Very eye opening.5 -
MikePfirrman wrote: »
On a sadder note, this week was the Indoor Rowing World Championships. Instead of competing, the top female in my indoor club is fleeing her home in Ukraine as we speak. She was an Olympian for the Ukrainian Olympic Rowing team. The indoor rowing community is a very tight knit group. That puts all the training into more perspective. I'm disappointed I can't compete at present but here's someone that doesn't even know if they will have a country tomorrow. Very eye opening.
Agree it's very sad and eye opening. Makes other problems, we all suffer, seem trifle in comparison.
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Feeling fatigued, so took today's machine row a little slower, even though I think that's unhelpful to good technique, for me. 11,227m, mostly Z3 but some below.
It's interesting to me how a small difference in total time and (imputed) meters can be quite different subjectively and apparently physiologically. I've been doing this 5 x (2 k on, 2' off) thing for a week or so. These are two workouts 2/21 and 2/25, in that format, and both of which were quite steady pace:
Total time (per Garmin): 1:00:27, 1:02:20 <== only two minutes difference!
Total Time for the 10k pieces (per Concept 2): 50:16.5, 52:07.8 <== still about two minutes
Total meters (including the "off" meters): 11,160, 11,227 <== 67 meters - meh.
Pace (average time per 500m on the 10k bits): 2:30.8, 2:26.3
Average HR (bpm): 139, 125
Max HR (bpm): 155, 134 <== mid Z4 vs. mid Z3
Concept 2 estimated calories (weight adjusted) for the 10k bits: 478, 463
Garmin estimated calories for the whole duration: 409, 334
Garmin estimated total strokes (includes the "off" parts): 1075, 1185
Concept 2 strokes per minute (for the 10k bits): 18, 19
Obviously, there's a little slop in there about when I turned the Garmin workout on and off, but it's not much - seconds. The bolded ones are the ones that I found most illustrative/striking . . . but the relative differences in calorie estimate between the ergometer (watts-based) estimate, and the HR-based estimate is interesting, too. (The erg estimate seems more sensible to me: Going X meters ought to be close calories, seems like?) The 2/21 workout definitely felt more challenging, from a fatigue/endurance standpoint.1 -
Elliptical 300 minutes for 20.65 miles total (2 sessions, 200 minutes & 100 minutes) Finally hit the 100 lb weight loss today.3
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@Mike - Sad story of your friend in Ukraine. Her situation is in stark contrast to the minor niggles we deal with here. Hoping and praying the fighting will stop.
Re: Kickr SNAP: at $399, it wasn't hard to justify. I paid around $250 for my CyclOps fluid trainer some years back. I decided on the SNAP since I've used both the Kickr direct drive and the SNAP a bunch of times before. The SNAP is just easier for me since I take my bike on and off the trainer a lot. Other friends have dedicated a bike to stay on the Kickr.
Rode for an hour with the club folks again last night, so I'm starting to get into a training flow. I'll increase cardio going forward, but the real change has been consistent strength work with my trainer. Hoping that translates to increased power and muscular endurance on the bike this summer.3 -
I did my standard elliptical yesterday (45 min... mix of Zone 2 and 3). I attempted to do some strength training and I just didn't have it in me. My shoulder & neck are still a mess, so push-ups were a no go. I tried, but it hurt, so I quit. (I think I'm getting my kid's cold and, for whatever reason, upper respiratory things always give me a stiff neck). I did one set of squats and one set of crunches, but then I just wanted to nap. I ended up sleeping a LOT last night, so I clearly wasn't up for intense exercise yesterday.
Interestingly, the elliptical workout really didn't phase me. I guess, as @AnnPT77 said, I'm adapting to that. If I think back to a few months ago, I'm reminded that I couldn't go longer than 20 minutes without knee pain. I guess I should recognize what a win it is to go 45 min. on a day that I don't feel my best.
Like others have mentioned, I like the accountability of logging here. I also enjoy reading what others do for exercise.
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I went climbing. It was a relatively short session, at 90 minutes. I was with my little brother, who is a bit out of practice. It was good; I got some new routes.
I also got more than 12 miles' walk in.2 -
326 minutes for 23 miles today (2 sessions, 200 minutes for 13 miles & 126 minutes for 10 miles). My oldest son, a exercise guru (he's in the Navy and has had 4% body fat at least once) said he was proud I got to the 100 # loss mark but said I should be doing interval training on my Elliptical instead of my long and slow. Told me to get my self a Polar chest strap and start and do much less time and I should get much more bang for my "buck." Guess need to step up to what some of you are doing, that I've been reading about.2
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21,954 stationary bike pseudo-meters, in exactly one hour, at lowered intensity (78W average on each of the 2 10k pieces. 60W & 54W on the 2 easy 3' intervals after each 10k). Almost entirely Z2, except 9" zone 3, 4:55 Z1.
I had planned a strength workout, too, but am skipping it today - feeling drained and a little achy. This is a slippery slope, but . . . .!
Also feeling like I haven't found the (subjective) sweet spot for right now, in terms of combined modality, frequency, intensity, duration. Or maybe it's just weak will: Always hard to tell, from the inside.
Garmin says 646 "intensity minutes" (an artificial construct) for the week, on a default goal of 150. "T'is enough, t'will serve.", I guess. 😉🤷♀️2 -
Elliptical 321 minutes for 22.51 miles. (2 sessions-201 minutes for 13.6 miles & 120 minutes for 9.25 miles)2
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I got a dive in. We only managed one, as there was a lot of kit faff. My buddy had a free-flow we couldn't immediately correct. Fortunately, it happened straight away and I had a spare second stage in my car. So we swapped over, and then we were good to go.
It was a half hour dive, shallow (8 metres max), 6 degree Celsius water. I enjoyed my heated vest a lot - I wasn't shivering at the end, whereas pre-heated vest I would have been.
I did a 12 mile walk afterwards.3 -
Treadmill run for 2 miles at 2.0 incline, 10 chin ups, stretching, abs exercises:
Crunch - 4 sets
Russian twist - 4 sets
Hip up - 4 sets
Crossed tuck in - 4 sets
Cobra - 4 sets
Spider-Man crunch - 4 sets
Bucket drop - 4 sets
Windshield wiper - 4 sets
Beast abs - 4 sets
Twist crunches - 2 sets
Side crunches - 4 sets2 -
Garmin says 646 "intensity minutes" (an artificial construct) for the week, on a default goal of 150. "T'is enough, t'will serve.", I guess. 😉🤷♀️
Fitbit claimed 490 for me. It's not a metric I ever pay much attention to. I believe the 150 minutes is the WHO recommendation, although it doesn't seem particularly ambitious to me.
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Garmin says 646 "intensity minutes" (an artificial construct) for the week, on a default goal of 150. "T'is enough, t'will serve.", I guess. 😉🤷♀️
Fitbit claimed 490 for me. It's not a metric I ever pay much attention to. I believe the 150 minutes is the WHO recommendation, although it doesn't seem particularly ambitious to me.
Yeah, they're trying to approximate the standard governmental (US anyway, and WHO) recommendation to get "at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination." (<= that's the US formulation; I assume WHO is similar).
I think the way Garmin estimates it is a little odd, and I don't give it much mind, either . . . but I figure if 150 is the goal, I'm not risking my health by skipping a workout when I'm tired, and their estimate is 646 already. 🤷♀️ I'm more concerned just to stay active, but manage fatigue. I should probably upgrade to a Garmin that would give me fatigue metrics; now I just use the feelz plus resting HR, mostly.
I'm surprised Fitbit gives you such a low number, given the huge volume of activity you do compared to average people, but maybe it's a different kind of algorithm in Fitbits. . . and if it relies on heart rate, I'm betting yours most likely runs pretty low for things like walking, since you do so much of it.1 -
12K rowing today (6K times two with one minute just to let HR settle a bit). Did the same yesterday but added five sets of supersets last night as well.1
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2 Elliptical sessions today for total of 324 minutes and 25.63 miles.2
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45 min. elliptical with most in Zone 3 today. Ever have those days when you just want to be done exercising and somehow your brain translates that to "move faster"? Maybe it's just me. haha..
My shoulder is still a mess, so no pushups for now. Instead I spent some time with the foam roller and then did the tennis ball/wall thing to try and loosen things up.
Despite the upper body issues, I went on with some squats, bridges, and crunches.1 -
Garmin says 646 "intensity minutes" (an artificial construct) for the week, on a default goal of 150. "T'is enough, t'will serve.", I guess. 😉🤷♀️
Fitbit claimed 490 for me. It's not a metric I ever pay much attention to. I believe the 150 minutes is the WHO recommendation, although it doesn't seem particularly ambitious to me.
Yeah, they're trying to approximate the standard governmental (US anyway, and WHO) recommendation to get "at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination." (<= that's the US formulation; I assume WHO is similar).
I think the way Garmin estimates it is a little odd, and I don't give it much mind, either . . . but I figure if 150 is the goal, I'm not risking my health by skipping a workout when I'm tired, and their estimate is 646 already. 🤷♀️ I'm more concerned just to stay active, but manage fatigue. I should probably upgrade to a Garmin that would give me fatigue metrics; now I just use the feelz plus resting HR, mostly.
I'm surprised Fitbit gives you such a low number, given the huge volume of activity you do compared to average people, but maybe it's a different kind of algorithm in Fitbits. . . and if it relies on heart rate, I'm betting yours most likely runs pretty low for things like walking, since you do so much of it.
I believe Fitbit does some calculation as to what your heart rate should be to count, which comes to around 100 per minute for me. If I'm walking alone, I may well be over that as I tend to go quite quickly; but quite a lot of walking recently has been with friends which tends to be slower. This tends not to count. I don't take it into caves, as it is not robust enough to cope; and a decent caving trip may well be 15 hours over a weekend. Climbing is always well over the threshold; but I typically only last for 90 minutes to two hours, around 3 times per week. IF I'm lifting, I'm generally below the threshold. I may go above it very briefly during a set, but it recovers quickly afterwards.
Anyway, yesterday was climbing for 90 minutes in a very decent session, and 10 miles walk in total.
In non-excercise news, my company was purchased today. I joined it whilst it was still a start-up - I was the sixth person to join. So I had a little equity, and should get a nice lump sum.
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PT this afternoon. Hopefully I get cleared to get back into the weight room. I was going to Zwift this evening, but my oldest starts track and field and has his first practice today so I have to pick him up later this evening and it's my cooking night, so I'll be busy as soon as I walk in the door. I'm planning to go for a walk at lunch, but this week is kind of wacky at work and that might not work out. Spin class tomorrow evening though.3
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Did a harder 2K X 4 today/3' (3 minute) rest between. Went OK. Considering I did some lifting this morning, including 32kg KB Swings (70 lbs), I felt good. I only did four lifting reps. Need to get a few more done this afternoon - I like to do at least six supersets on my 3 lifting days.
HR got up to 95% max, which is to be expected on this hard of an interval workout. 2:08.3 pace total average among the four sets. Averaged 28 SPM (strokes per minute) on 3 of the four and 27 for the other, good for me with a 118 Drag Factor -- which means the flywheel slows down sooner, what some mistakenly refer to as "resistance" on the rower.
I did a 2:06.5 pace around 7 weeks ago but that was with six minutes rest. Moving from 6 minutes rest to 3 and getting this average made me very happy about this workout.3
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