What Was Your Work Out Today?

yirara wrote: »

I cycled 70km around a lovely lake and marshland yesterday while geocaching. It was sunny, great weather, perfect to get the racebike out. If not... I have some muscle problems in the thoracic spine at the moment and am getting massages. This helps. But it also loosened my muscles in the lumbar spine - and that for me always means lower back pain (the joy of being hypermobile). Basically, near the end of the ride I had to stop every 5km or less because my back was hurting so much. Ouch!

Wow!! Kudos!! You really cycled 70 kms? In a day? How many hours did it take? Do you workout like this everyday? I mean obviously that would speed up the weight loss right? I'm just genuinely curious, I hope you don't mind??🌸💐

did one round of my current kettlebell workout with a 10k kettbell. I think I can do most exercises with the heavier weight. Will need to work myself up with clean and press, and obviously still need to work on Turkish getups with the 8kg kettbell, but otherwise things look good.

I find doing light workouts work best for me. I have PCOS and I find if I am wanting to lose weight it is best for me to walk on the treadmill for an hour on incline is more effective than running for 30 minutes. I also enjoy doing fitness by Marshall sweat sessions! They are so much fun and I feel great afterwards
Feel free to add me as friend- always happy to chat and meet new people

Getting really grumpy about Winter workouts. It was mostly in the 20s F today, think it hit 30 in later afternoon, but for sure below freezing. Most of the weekend's snow has melted. I try to avoid complaining about whether because why: Changes nothing. But Spring is coming late this year, and my floral Facebook memories assure me I'm not making this up.

So, a ticked-off rowing machine workout, on the short side, late in the day (9:45PM). 2 x (2500m on, 2' off/CD), then an extra 5' CD because, well, I felt like I needed it (2nd 2500m piece was a little strength-y-er). Total 6420m overall including the extra CD. This time more Z4 (about 27%), remainder Z3 and below. Peak HR at about 80% reserve, 86% max (and 1 bpm above 220-age 😆).

2500m pieces at:
12:19.1, 2:27.8 pace, 22spm, 108W.
11:52.8, 2:22.5 pace, 21spm, 121W.

Tested the DF, it's 100, so pretty light. (Splits and watts adjust with DF, so they're comparable across DFs).

The extra CD was timed, not a "rest interval" as usual, so I got splits and C2 calorie estimates. I'd figured I usually CD around 2:40s, 2:50s. This one was 2:51.2 pace. C2 says that's still a rate of 539 calories/hour for their imaginary 175 pound rower, and 458 per hour for me. I could do that pace for a steady hour, except for the boredom. The 2:22 pace for a steady hour, for 634 weight-adjusted calories per hour? Not so much. 🤣

Gym session this morning was a high rep affair. Bunch of different movements done as 20 reps x 2 sets. The sets of hamstrung curls done by lying on back, holding a bridge and using sliders to extend and retract legs almost killed me.

Will do a Zwift ride tonight, probably from the FTP Booster series.

Getting into running again. Just 2km on a 400m track because I happened to be at a shop opposite the track.

I did 186 minutes on the Elliptical for 14.25 miles.

https://youtu.be/81VgTxc9nHM[

Trained shoulders today

The usual: Elliptical. 45 min. HR Zone 2/3. Keep on, keepin on...

Got distracted yesterday, forgot to post, did work out.

Yesterday, 3/29: 10k + 3' CD stationary bike, for a total of 11,086 pseudo-meters in 29 minutes and change, Mostly Z2, 4' Z3.

Today, 3/30: Taking it easy on the rowing machine, the usual 3 x (2k on, 2' off/CD), trying to stay between 2:30 and 2:35, easy pace. All three 2k pieces at 2:32.x pace, 23/21/19 spm in that order. Mostly Z3. Happy with peak HR per 2k piece 138, 138, 141, so only a small drift, dropped back to 106-107 both times during the actual 45" off during the 2' so-called off between pieces. 6,789m with the row in/out and CD.

Sometime in the last few days, I accidentally completed the Mud Season Madness Challenge at C2. That's a good sign: Usually my consistency has gone to (bleep) by March, so y'all are helping me stay on track - thanks!

MikePfirrman wrote: »

Did an HD on my 4 X 2K today. (HD is rower's verbiage for quitting -- Handle down). Haven't felt great last couple of days. Did first set at 2:04, then 2:06. Did another 1K and just didn't have anything left. Did a 1K C/D hardish unstrapped (at 80% max or so) and called it a day.

Wife has surgery tomorrow so I'll be out of pocket for like a week.

Good to know: Most of my knowledge of rowing abbreviations/shorthands comes from my coaches' training plan notations. They don't write in quitting, in plans, which is not the same as saying no one ever does quit. 😆 There may be some notational difference regionally or between the mostly-water people and the mostly-machine people, too, dunno. There seem to be regional/local difference in some common on-water terms, like the fuzziness/overlap in exact usage of "weigh enough" "let it run" and "fly".

I do know DFL. I've been DFL lots. Maybe even OTH, sometimes, though I suppose OTH doesn't apply literally to machine raciing.

(Maybe/probably other sports use those, too: Dead (bleep) Last, Over the Horizon.)

Sending positive wishes for your wife's surgery and recovery, @MikePfirrman!

Mangoperson88 wrote: »

Ugh i bought new 'running' shoes hoping I'll start running again. I haven't ran since 2016-17. So it was a slow painful 10 km walk

Definitely start with some walking. Build it up recognize the pains that could sideline you and know when to throttle back. I do a lot of jogging and on occasion I am back to walking to recover when things feel wrong. Good job on breaking in your new kicks… stick with it..

Wednesday is peek of the week for me I so try to get a longer jog in but wind has been a pain this week. The sun was just right and after a night of showers everything looked so nice and clean. Couldn’t pass it up. Figured the 18 mph wind were going to really be a factor. Surprisingly my times started off nicely and kept improving. It was like up and down running against gusts and then a shove from gusts on my back. Felt really good so kept adding distance. I added a 5th mile and decided to sprint the last third to finish it off.. I guess less me means less resistance. I think I’ve made my piece with wind and windy or not as long as not cold or raining I’m in.. kept the jog mostly in my subdivision.

Kettlebell workout. Figure 8, halo, one armed swings, weighted crunch, clean and press, turkish getup (sit up in third round), squats, swings, chest press. 3 rounds, this time with 10kg instead of 8 apart from the turkish getups. Exhausted and happy.

Reps: 648 (few less than last time due to the higher weight. TGU and Clean and Press were less)
Sets: 27
Volume: 6388kg

Elliptical 190 minutes for 14 miles.

10 km morning walk. Took me 95 minutes burned 660 cals.