What Was Your Work Out Today?

Today is supposed to be a rest day, but it was Just Glorious: Sunny, mid 50s F (around 12 C), when it's been as low as the teens (F, or about -10 C) overnight (and snowy) recently here.

So I went for a walk, at a pace MFP thinks is between "very brisk" and "very, very brisk" (🤣) . . . and was in fact faster than usual for me, even though I haven't been walking much over the Winter: Average of 4.2mph for 3.16 miles. Got into Z4 for a couple of minutes on a hill, even (mostly Z3, which is high for walking).

I figured on a first walk of Spring, Garmin would ding me in walking "fitness age", especially given that heart rate thing. But no: Fool thing still estimates 20. 🤣🤣🤣

It was delightful. Plus there are Tommie crocus springing up all over my back yard, way out into the lawn, amongst the many remaining snowdrops. 🌞😊

Drove 6 hrs on Saturday to attend nephews wedding. Got to the hotel and immediately changed and jogged 5 miles on the hotels gym then woke up this morning and before getting on the road and head back I did my usual 30 min. minimum Sunday WO. On both days I sprinted the last 2 mins at 7.5 mph. Surprised myself that both of these jogs felt so easy.

Fusion 30 Pop with Paige Howell (Echelon Connect)
Find me on EchelonFit: @-=V=-

Squeezed in a rowing machine session before a doctor's appointment, 3 x (2k on, 2' off) again, shooting for sub 2:30 on the pieces for duration predictability **: 2:28.5/22spm, 2:27.5/20 spm, 2:27.4/20 spm; about 35:33 and 6,785m overall; only 1:17 in Z4 by a couple of bpm at the end, majority Z3.

** For non-rowers, 2:30 = 10 minutes per 2k, so it's easy arithmetic.

Still working on extending from the shoulders, quick arms-away/body-over out of the finish. I guess that's my main thing this Winter, by default? The extension from the shoulders is not a shoulder strain as long as shoulders are down and upper body connection is in place: Engaged lats take the load from the legs, not the smaller shoulder muscles. The fast arms/body then relax seems to be good for a couple of seconds of split at low energy cost. I'll take it. 😉

I got an ok from the chiropractor to resume riding, so I took an easy outdoor spin for an hour last night. Strength session this morning, then maybe a hike later. No running quite yet, will give it another week.

Sixteen weeks to race day, so staying healthy is my most important training goal.

Same audience-boring routine, stationary bike edition: 10k + 3' CD, easy pace (All but 14" Z3 and below, mostly Z3; average 93W on the 10k.)

@djproulx: Sending wishes for a smooth return to full intensity for you!

Bodies: Hard to live with 'em sometimes, impossible to live without 'em.

@MikePfirrman Those 8 minute intervals must have been tough. Most people can hang on pretty effectively during high intensity blocks that are 1-2 minutes, but beyond that, they seem to last a lifetime!! 8 minute blocks allow plenty of suffering time. I'd bet that you'll really notice increased VO2 after a few of those sessions.

Thanks, @Ann - I will be fine as long as I don't forget that I'm not a 20 year old when at the gym.


Did a little more in the pool today. The usual warmups, drills, etc, then 16 x 25 hard with pull buoy w/10s recovery, followed by 16 x 50 hard with PB and 15s recovery. Really got the heart rate up and worked the pulling muscles, while not putting any stress on the legs. 1800 yds total.

Strength session with trainer and tri club ride on Zwift planned for tomorrow.

Just doing my kettlebell workout again. Getting more intense according to my garmin watch. And while I don't manage to get 'anaerobic' points from running, some part of this workout does register as anaerobic. Cool.

I went climbing yesterday. It started off really badly; I fell off everything. Then suddenly (and unexpectedly), I improved and I sent nearly everything. In retrospect, maybe I should have warmed up for more than 5 minutes.

I went into the office, which is only my second time in since lockdown. I had to rely on public transport to get get around, and by the time I left the gym (at 10 p.m., when it shut), the trains had broken. So I ended up getting home just before midnight for what should have been a 20 minute journey. The upside is my revised route home had a lot of walking - I got around 14 miles in total throughout the day.

If i wish to then I shall do a strength training video later in the evening