What Was Your Work Out Today?

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.

1 Elliptical session today 230 minutes for 17.14 miles.

Took an extra rest day yesterday yesterday (Monday) in addition to Sunday. Think I will go for a light week this week, still feel like I'm dragging for some reason (don't seem to be sick).

Today, easy-pace stationary bike, trying to hang around around a low 75W (averaged 76 including the 3' CD), took just a bit above half an hour for 11,019m, Z2 and below.

@Djproulx -- Spring is around the corner because it's hot as hell here today -- close to 90! Today and tomorrow will be close to record heat and the rest of the week is back to pleasant. My days on the deck are numbered at this point -- I'll soon be back in the garage next to my "swamp cooler".

Did a Steady State 12K again today -- 6K X 2 with one minute rest just to let HR settle. Pushed a bit too hard at the end -- was developing a blister under the arm of all places. All this lifting has me pushing XL shirts. Have to move up to double "big boy" as my wife likes to call them soon. I only need to lose around five pounds but I like shirts that are super loose when I row or it starts to chafe really bad (like runners do), especially around the arms -- and most shirts now are made thin there to start. I'm familiar with Glide and other products from my running days but I'd rather not have to get into all that.

I lifted yesterday, doing:

• Jump rope warm up
• Hangboarding
• Bench, 65 kgs, 3 sets of 5. This is the heaviest I've managed since my diet three years ago. It is my body weight, so not particularly good, but I was still happy with it.
• Deadlift, 110 kgs, 2 sets of 6.

@MikePfirrman - 90 is hot! I'm still riding indoors for a while. Will ride in Florida in April, but until then, cold weather gear will be needed. Re: sizes, I'm down a notch on the belt and a medium shirt size all day long, but in skin tight cycling/tri gear, I'll always wear the Single Big Boy size, lol.

Gym session this morning. Bunch of TRX, kb work, med ball stuff. Trainer gave me the March/April pep talk about my weight loss goals. I"m well on my way to racing weight, but can't slack off now or I'll regret it in July.

I'm looking forward and a bit nervous about my tri club Zwift ride tonight. It will be the first one I've done on the new Kickr SNAP. I"m still getting used to all the variables presented by Zwift, the companion app, and discord voice server and now the new smart trainer. Not to mention setting my garmin watch and turning on the fan!!

Riding was so much simpler when I used only a power meter and followed a structured workout sent to that device.

45 min. elliptical yesterday - half Zone 3, half Zone 2.

I ate too many donuts

Decided to do straight 5k + 3' CD today on the rowing machine at moderate SS, for no better reason than I haven't done that in a while, and I was looking for a little shorter overall duration. It took 28:04, 25:04 of that for the 5k (of course), so 2:30.4 pace at 21spm. About 4' Z4, peaking at 150bpm (about 80% max, 75% reserve); 17' and change Z3; remainder below.

Almost through this lightened-up week, and feeling a little less depleted. Need to think where to go next week. Mysteries of the body! 😆

Stationary bike, 43 minutes.
100 push-ups.

MikePfirrman wrote: »

Djproulx wrote: »

@MikePfirrman - 90 is hot! I'm still riding indoors for a while. Will ride in Florida in April, but until then, cold weather gear will be needed. Re: sizes, I'm down a notch on the belt and a medium shirt size all day long, but in skin tight cycling/tri gear, I'll always wear the Single Big Boy size, lol.

Gym session this morning. Bunch of TRX, kb work, med ball stuff. Trainer gave me the March/April pep talk about my weight loss goals. I"m well on my way to racing weight, but can't slack off now or I'll regret it in July.

I'm looking forward and a bit nervous about my tri club Zwift ride tonight. It will be the first one I've done on the new Kickr SNAP. I"m still getting used to all the variables presented by Zwift, the companion app, and discord voice server and now the new smart trainer. Not to mention setting my garmin watch and turning on the fan!!

Riding was so much simpler when I used only a power meter and followed a structured workout sent to that device.

I've been considering getting EXR Rowing. It's a new app that's the rower's version of Zwift. For the same reasons you're talking about, at least currently, it's not worth all the set up. But EXR is still in its infancy. You can't interact with other rowers yet, though they are working on creating a simulated world much like Zwift. If they end up getting there, I'll be tempted. Good for you being down a size! Not me! My waist always gives me issues. Ongoing battle!

Did another 8 X 500m interval w/ 1 minute rests. Off from last week's pace but OK. 1:58.9 today average (1:58.1 last week). But last week I didn't do a 4 X 2K that same week and this week I didn't eat in the AM, something I typically do only on hard rowing interval days.

Had to do this one in the garage. Winds were 50 MPH today.

Also got some supersets in this AM too.

Hmm, I've never heard of EXR rowing, but I guess it makes sense given the rise in Zwift's popularity. Even though we are both self motivated, I must admit that the "group" aspect of Zwift provides a bit of a lift. While I'm not adept at real time interaction available via the Zwift companion app, I do like the voice interaction via the Discord app when riding with friends. I"ll be interested to hear more about EXR if you eventually go that route.

Sounds like you are in a decent training flow after Covid recovery, etc. I'm hoping to maintain a similar level of momentum for the next six weeks prior to a Fla vacation trip.

Enjoyed a brief dose of spring yesterday, so I got outdoors for twenty five miles on the bike with a friend. Snowmelt made for a few puddles in low spots, but for the most part, roads were fine. We kept it social, but managed a 17mph ave, which is fine for now.

Quick swim planned for tonight.

Just another 6K X 2/1' (one minute rest) on rower at lunch (roughly an hour). Let HR drift up to 70% max. I try to ideally keep it under 65% or 66% so this was a tad high for easy work.

Rowing machine again, but just 2 x (2500m on, 2' off/CD). 2:28.1 average pace on the 2.5k pieces, almost 8' of the overall time in Z4, remainder Z3 (mostly) and below, peak at about 77% reserve/85% max. Time for the 2.5k pieces was 24:41.9, 28:41.9 overall of course and 5,544m overall.

If anyone else is doing a Concept 2 workout tomorrow, check the Challenges page. If you do part of your rowing workout as *exactly* 5k (10k if bikerg), C2 will donate $5 per participant (up to $15k USD) split between the Women’s Sports Foundation and Women Sport International for International Women’s Day. (You don't have to be a woman to participate, but you must sign up on your C2 logbook homepage.)

@drmwc, that tyre swing looks pretty fun! It's so thoughtful of you to isolate before visiting your mother, too.

Did my indoor (online) rowing club's CTC (Cross Team Challenge) today. Was dreading it when I saw it originally because I hate longer distance timed rows. This was 30 minutes for meters. Ended up at around 6951, I think (a 2:09.4 pace). Was pleased with that. Anything right now under 2:10 pace would have made me happy. The last 10K I did was 2:15 pace, so I think I'm getting faster. I'm pretty sure I could have done a sub 2:12 pace on 10K, which would be a very nice improvement for only a couple of months. A 2:07.4 pace would put me back in the top half of rankings. When I injured my back a few years back, most of my timed rows were roughly in the 75th to 85th percentile (for my age group as a Male "heavyweight"). Way off that now but slowly clawing my way back.

I finished with around a 5K cool down. Oh, and registered it for International Women's Day fundraiser on Concept2's website.

Stationary bike (BikeErg), 10K single distance for the Concept 2 International Women's Day Challenge (participation in which far exceeded its charitable donation maximum - nice!), then a separate 3' CD for an added 1,020m. On the 10k, moderate pace (91W), topped out at mid-Z3 at about 64% reserve/75% max.

Just realized that after my previous stationary bike workout on March 5, I'd hit the C2 BikeErg Million Meter Club level, and sent for my free t-shirt. I only have 5,715,786 RowErg lifetime meters logged, but over the roughly 20 years I've been rowing/erging, there have been quite a few seasons where I didn't log many of my machine workouts on the site at all (did them away from home, didn't bother to log except for challenges/races some years, etc.), so I have no idea what the real total would be.

@MikePfirrman, nice pace on your 30' piece - congrats! You're making really good progress with pace!