What Was Your Work Out Today?

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  • dralicephd
    dralicephd Posts: 402 Member
    edited March 2022
    Easy 45 min. elliptical - mostly zone 2, but dipped into zone 3 off and on (~10 min. total). The cool thing is that I'm in the lower zone, but I'm moving at a faster pace than previously. Fitness is improving! :smiley:
  • yirara
    yirara Posts: 10,541 Member
    At lunch I did a round of 8 kettlebell exercises, taking 15 net minutes. Managed to get my HR up to 178 when doing Turkish get-ups (2x5. Yay, getting better). In the evening I decided to do another round, and then yet another one. And now my body has turned into custard. Was fun though.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Easier 12K today on rower again (6K X 2/one rest minute). My Concept2 rower part came in yesterday so I finally got the rower fixed. Only put up with it half broken for like 2 or 3 months!

    Was nice to have the arm in place holding the PM5 monitor and my phone cradle above it with my HR app.

    Went a bit harder than I should have (76% max of HR toward the end) but felt good.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Machine row, 3 x (2k on, 2' off/CD); moderate (21% Z4, 60% Z3, remainder below); 6754m overall in 36' including the row in/out and CD parts; 2k pieces averaged 2:28.8 pace, 20spm, 107W. Pretty consistent splits, slight negative splits across the 3 pieces, but only by a second or two in pace.

    Watching the one-stroke force curve, working on steeper left up-slope by getting heels down quickly, smooth curve, with a few distractions from that to keep meters per stroke from dropping too far (patience on slide, strong drive, fast hands/swing).
  • Djproulx
    Djproulx Posts: 3,084 Member
    swam yesterday, gym session this morning. Chiropractor said no bike or run for a few days. Will have to swim instead.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    6K X 2 again today w/ a one minute rest just to let HR settle. Around a 2:25 pace average. A bit faster as I accidentally strapped in the last set. I've been rowing all of these steady state days unstrapped but forgot and strapped in, making the second set a bit faster.

    Let HR drift a bit too high on the 2nd one -- got up to around 77% max, too high for an "easy" day. It will likely show up tomorrow in the form of fatigue when I'm supposed to do the hard day. I'm supposed to do a 1K TT on the rower this month. Perhaps I'll just do that and then some lighter work on the rower along with my lifting tomorrow.

    Though short, a 1K Timed Test takes a lot out of you (but less than the 8 X 500m intervals I normally do on Friday).
  • therealme_lissa
    therealme_lissa Posts: 95 Member
    30 minutes on the elliptical, zone 3 followed by 15 minutes on the stationary bike, level 5.

    I’m working through an injury; so I’m proud of myself for moving my body today! 😊
  • spider_mark51959
    spider_mark51959 Posts: 2,873 Member
    45 minute virtual cycling on my Keiser.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Stationary bike, 10k+3' CD, as usual. Forgot to stop the Garmin workout, so I don't have good stats on intensity, but it was a little higher-moderate, peaked in mid-Z4 (at exactly 220-age 🤣), bike said 11,086 meters and 28:04.4 duration including the CD, averaged 106W on the 10k piece.
  • mrmota70
    mrmota70 Posts: 537 Member
    Went for a little jog around the hood..
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  • yirara
    yirara Posts: 10,541 Member
    Finally managed to do 3 rounds of 9 kettlebell exercises, currently just all with 8kg. Getting better with Turkish get-ups. First round 6 each side, second round 4. Third round I did weighted sit-ups because my core is currently useless.

    Need to adjust the workout as it's too much arms/shoulders and too little legs. But that's easily done. Garmin said I burned just below 300 calories in these 41 net minutes (55 with breaks). Not too bad. Still too much I'd say but not as high as I would have thought. Would I log this as circuit training then I'd get 374 calories.

    Fun stats:
    total reps: 670
    total sets: 27
    total volume: 5360kg
    max HR: 184bpm
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Ended up doing my 1K Timed Test (TT) for the online indoor rowing club today. It was this month's "ITC" -- inner club competition. Just a measuring stick among your group.

    I haven't really pushed a 1K in a long time so I had no idea what to stive for. I just did a 1:52ish 500m recently but 1000m is a world different, so I was thinking I could do around a 1:55 pace and I'd be happy with that.

    Ended up doing a 3:44.6 (1:52.3 pace). Was told to do a "fly and die" for best time on this one so went all out on the beginning and did around a 1:42 or so for the first 200m and just held on after that. Nearly rose to 2:00 pace at one point and reigned it back toward the last 400m to hold around a 1:55. These are actually short but quite brutal.

    HR said it hit 101% of max on this one but I have a feeling it was jumpy and erratic today. I just replaced the battery a couple of months ago but they were older batteries. Might replace it again. You don't want to see 101% toward the end of one of these -- makes you think the worst!

    I did some C/D rows of 1000 and stopped a few times and manually checked HR and it seems the HRM was off by a good 10 beats, so I'll switch batteries before I assume it's the heart acting funny.

    Anyway, pleased with this time and even got all my lifts in and 4K more meters on the rower in addition to the 1K TT.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Not feeling it today, finally talked myself into a workout just before 10PM, but just 2 x (2500m on, 2' off/CD) for a total of 5558m in 28:21 overall including the row in/out and CD. Pieces at 12:14.7/24spm (110W, 2:26.9 pace), 12:01.2/22spm (117W, 2:24.2 pace).

    Not super technically focused, mostly just trying not be be stupid, a little attention to reaching to full extension, fast hands/body on the recovery (the latter worth a second or two in split, usually).

    Higher moderate intensity, subjectively, I guess . . . 40% Z4, 49% Z3, remainder below. Topped out at 156bpm, mid Z4. Around the last 3' of the 2nd piece were at 220 minus age or above, so that ought to be reassuring to folks who think that's a number where everyone's heart explodes or something, rather than just a poor approximation of an average statistical HRmax. (It's about what I'd estimate to be 86% max, for me, or 80% reserve - not massively high.)
  • yirara
    yirara Posts: 10,541 Member
    AnnPT77 wrote: »
    Higher moderate intensity, subjectively, I guess . . . 40% Z4, 49% Z3, remainder below. Topped out at 156bpm, mid Z4. Around the last 3' of the 2nd piece were at 220 minus age or above, so that ought to be reassuring to folks who think that's a number where everyone's heart explodes or something, rather than just a poor approximation of an average statistical HRmax. (It's about what I'd estimate to be 86% max, for me, or 80% reserve - not massively high.)

    Haha! A HR of 184 during workout would make me 12 years younger, assuming I hit the maxHR there 😜
  • dralicephd
    dralicephd Posts: 402 Member
    Yesterday: 45 min. on the elliptical (split time between Zone 2 and 3) followed by squats (increased reps), bridges, crunches, and some super light weight shoulder stuff. Everything felt good.

    Today: One hip joint feels weak and "clicky". Ugh... Seriously, it's like one step forward and two steps back over here! (Or no steps at all, because this middle-aged lady should probably sit down with an ice pack.)

    I'm wondering if some of my joint issues are perimenopause hormone related. I've had crazy hormonal swings this week (the hot flashes and insomnia have been OUT OF CONTROL), and I know that declining estrogen can sometimes exacerbate inflammatory pain. ???? Who knows. (Cue The Rolling Stones: "What a draaaaaag it is, getting old....")
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    edited March 2022
    dralicephd wrote: »
    Yesterday: 45 min. on the elliptical (split time between Zone 2 and 3) followed by squats (increased reps), bridges, crunches, and some super light weight shoulder stuff. Everything felt good.

    Today: One hip joint feels weak and "clicky". Ugh... Seriously, it's like one step forward and two steps back over here! (Or no steps at all, because this middle-aged lady should probably sit down with an ice pack.)

    I'm wondering if some of my joint issues are perimenopause hormone related. I've had crazy hormonal swings this week (the hot flashes and insomnia have been OUT OF CONTROL), and I know that declining estrogen can sometimes exacerbate inflammatory pain. ???? Who knows. (Cue The Rolling Stones: "What a draaaaaag it is, getting old....")

    @dralicephd:

    Consider the actual alternative to getting old. Hint: It's isn't staying young, at least not chronologically!

    I hear you on the downsides, though: I am 66, after all, been in menopause for over 20 years now (chemotherapy triggered it, then I took anti-estrogen drugs for 7.5 years - so I definitely hear you).

    Two things: Consider whether your stretching/mobility/foam-rolling routine might be improved, better targeted. I don't have specifics for you, because my personal pain points are different.

    From physical therapists, I've learned there are specific exercises my personal body shouldn't do - example, lateral raises, because shoulder impingement. My upper chest/underarm scar tissue (from the mastectomy surgery & radiation on top of it) requires self-massage and stretching, or pain/injuries increase.

    I see an osteopath (musculoskeltal specialist, university professor in university clinic), get exercises and other interventions from him, in addition to helpful manipulative treatment. I'm on a regular schedule that (happily) my health insurance covers, for regular tune-ups. One thing he suggested was pelvic clocks, related to my specific hip pain (OA in that zone, maybe related).

    In non-pandemic times, I saw a sports-trained massage therapist (MT), got exercise/stretch advice from him, too. I've learned that with my quad-intensive basic exercise routines, that if I don't do quad stretches and foam rolling, the odds of knee pain go up (I have a torn meniscus, and some OA). Good MTs know a lot about specialized, targeted stretches. I learned which hip pains are helped by piriformis and psoas stretches, and what some good stretches for those are.

    Wily strategies are a good condiment for the main dish of aging, IME. If you can access knowledgeable professionals like the types mentioned above, do it, and pepper them with questions when you do.
  • dralicephd
    dralicephd Posts: 402 Member
    AnnPT77 wrote: »

    @dralicephd:

    Consider the actual alternative to getting old. Hint: It's isn't staying young, at least not chronologically!

    Agreed. I'm just frustrated. :)
    AnnPT77 wrote: »
    .........
    Two things: Consider whether your stretching/mobility/foam-rolling routine might be improved, better targeted. I don't have specifics for you, because my personal pain points are different.
    ....................
    Wily strategies are a good condiment for the main dish of aging, IME. If you can access knowledgeable professionals like the types mentioned above, do it, and pepper them with questions when you do.

    Thanks for this. I've been pretty diligent with the stretching, but perhaps I'm leaving something out. I haven't had any hip issues before this, so it kind of blindsided me. I know to watch my shoulder, and how to fix it when it goes wonky. This was just something new. Perhaps I just pushed too hard without realizing it. Or, perhaps in a normal week I would be fine, but after a whole week of hormone-induced sleep deprivation, it was enough to push me over the edge into mild injury. Either way, I'm definitely taking it easy this weekend.
  • claireychn074
    claireychn074 Posts: 1,833 Member
    Hang snatches, hang high pulls (snatch), loads of chin ups (negative and normal) hanging leg raises, suitcase holds, overhead lunges, uh and strict press and incline DB bench press. Mostly an accessory day. Tomorrow is heavy front squats and a load of cleans, followed by a 5k row. I may die.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    Back on the stationary bike for another 10k+3'CD. Moderate, little over half Z3, remainder below; peak only at around 68% reserve. 11,092 pseudo-meters and 29' overall. 100W average for the 10k piece.
    yirara wrote: »
    AnnPT77 wrote: »
    Higher moderate intensity, subjectively, I guess . . . 40% Z4, 49% Z3, remainder below. Topped out at 156bpm, mid Z4. Around the last 3' of the 2nd piece were at 220 minus age or above, so that ought to be reassuring to folks who think that's a number where everyone's heart explodes or something, rather than just a poor approximation of an average statistical HRmax. (It's about what I'd estimate to be 86% max, for me, or 80% reserve - not massively high.)

    Haha! A HR of 184 during workout would make me 12 years younger, assuming I hit the maxHR there 😜

    Yeah. I suspect my HRmax is probably still near the 180 it was tested at, some years back. I hardly ever do max-effort stuff anymore, so hard to be sure, but the HR ranges calculated using 180 as max feel pretty close to what I'd expect, RPE-wise. That's a "26 year" discrepancy, if one wants to think of it that way . . . which of course doesn't follow, the estimating formula itself being the SWAG-ish factor. (Just genetics, mostly, nothing those with unusual HRmax deserve blame or credit for, IMU.)

    IIRC, @yirara, don't you experience some unusual HR response sometimes? Or am I misremembering? My HR response seems to have normal behavior patterns, it's just that the max doesn't match 220-age.

  • yirara
    yirara Posts: 10,541 Member
    Everything else: Giggles!
    AnnPT77 wrote: »
    IIRC, @yirara, don't you experience some unusual HR response sometimes? Or am I misremembering? My HR response seems to have normal behavior patterns, it's just that the max doesn't match 220-age.

    Well... not really. Just a slightly high HRmax. But if Fox et al., sometimeearly70s has a standard deviation of 12 then I'm 3 from the mean. Just about. In a normal distribution, still nearly 5% of a population fall into this. So... not super extreme :D
    Talking to a sports scientist, and he wonders whether my heart beats so fast when exercising to get enough oxygen into my muscles, which he thinks might be a problem for me. But no idea yet.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    HR glitch from Friday's all out 1K seemed to have been my app. When I went back and looked at strictly the rower's stored HR stats, everything looked normal (actually very controlled).

    Anyway, relief to know my app was erratic as opposed to my heart!

    Did 70 minutes of easy stuff today - 6K on the rower and then 30 minutes on the LateralX machine (elliptical on steroids) with both the lateral setting and resistance on their highest setting. Did a great job keeping all HR under 70% max. My hard days have been brutal lately so I really need to control my easy cardio days better.
  • yirara
    yirara Posts: 10,541 Member
    edited March 2022
    Did kettlebell workouts again. Realized that my problem with turkish get-ups is the arm holding the kettlebell. Yeah, it hits muscles that I generally have problems with. But I still enjoy doing it because I love complex, slow movements. Maximum HR today: 184 :D I think from clean and press. Which I also love.
  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    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. 🌞😊
  • dralicephd
    dralicephd Posts: 402 Member
    Joints are feeling ok today, so I mowed the lawn. No, not much of a workout, but it isn't a small lawn and is a hill. So, it certainly helped with NEAT.

    It was nice to get outside and enjoy the sunshine (upper 60sF/~19C here today)! Happy first day of Spring! :smile:
  • mrmota70
    mrmota70 Posts: 537 Member
    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.
  • Mangoperson88
    Mangoperson88 Posts: 339 Member
    I did a 9 km walk early this morning and a Caroline Girvan chest and triceps video around mid morning but i ruined the day with half a sandwich and a couple of pastries :D
  • UberAya
    UberAya Posts: 94 Member
    Fusion 30 Pop with Paige Howell (Echelon Connect)
    Find me on EchelonFit: @-=V=-
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    Last night was proud of myself. Got my hour of cardio in but had brunch with dear friends and played some board games and just talked. By the time we got back home, it was 8 PM and I still managed to get in a short lift. Not long but enough. For me, sometimes it's more about consistency than obsession.

    Today was 6K X 2 again. Got just a bit carried away on the 2nd half and went a bit too hard. Consistently seeing 2:26 pace for "easy" stuff @ 120 DF, an improvement for me on easy days.

    Sometimes, pace improvements are more apparent when you're going faster with similar HRs as you were 3 or 4 months prior. Still not very fast (my easy stuff used to be around 2:13/2:14 pace), but seeing steady improvements consistently.

  • AnnPT77
    AnnPT77 Posts: 36,549 Member
    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. 😉
  • dralicephd
    dralicephd Posts: 402 Member
    Back to my 45 min. elliptical "run". I followed this with my mini-strength training routine, but less reps and sets so I don't irritate the joints. Like @MikePfirrman said, it's more about consistency (and, in my case, avoiding injury).