What Was Your Work Out Today?

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.

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.

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.