What Was Your Work Out Today?

Just another stationary bike day: 10k+3' CD for 11,115m overall in 29:32;
easy pace/89W/mostly Z2 (3:37 low Z3).

AnnPT77 wrote: »

Everyone has setbacks occasionally, and figuring out when to get back in safely, how to keep moving, maintain or make progress with fitness habits - that's the very thing. You're doing fine, keep paying attention to your body's feedback, work at improvement gradually - perfect!

Like this Ann. Seems to be me in March and April. My setback seems to be my food intake not the fitness part. I'm staying within my calories, doing my Elliptical at least 3 hours on my days off (183 minutes today for 13.56 miles) but I'm eating junk (higher carbs) or items that make me gain water weight. Having a hard time getting my head back to eating better foods.

If it's Friday, it must be 3 x (2k on, 2' off), rowing machine. 35:29 and 6754 meters overall, including the row outs/ins and CD; I'd call it higher moderate, 7:23 Z4, mostly Z3, remainder below; 2:26.9 average pace on the 2k pieces so 29:22.9, 107W average at DF 100ish and 20 average spm. Working on holding upper body shape as long as reasonable, fast arms away/body over, then easy slide.

I don't hate the HR response, as a li'l ol' lady with COPD, especially. I keep looking for symptoms, keep feeling mostly asymptomatic (gratefully).

swimmom_1 wrote: »

AnnPT77 wrote: »

Everyone has setbacks occasionally, and figuring out when to get back in safely, how to keep moving, maintain or make progress with fitness habits - that's the very thing. You're doing fine, keep paying attention to your body's feedback, work at improvement gradually - perfect!

Like this Ann. Seems to be me in March and April. My setback seems to be my food intake not the fitness part. I'm staying within my calories, doing my Elliptical at least 3 hours on my days off (183 minutes today for 13.56 miles) but I'm eating junk (higher carbs) or items that make me gain water weight. Having a hard time getting my head back to eating better foods.

@swimmom_1, for me, I feel like there are cycles, and that if I give myself grace (but not excuses - a fine line), I tend to get through them. For me, reminding myself of my goals, thinking about how close I'm coming (or not) - that usually helps. Beating myself up usually doesn't help - kind of the reverse.

I'm still up a couple of pounds from the end-of-2021 holidays, struggling a bit (and even adding a bit) with end-of-Winter doldrums self-indulgence . . . just trying to stay semi-reasonable, create a bias toward daily life movement and good habits, until the warm-season automatic increase in daily life activity happens. Such a long Winter here, this year! 😬

Took my last ride in Florida for this week, just 21 miles at 16.2 ave pace. Followed with a short transition run of twenty five minutes.

A sinus infection held me to only one swim this week, but I managed to get in 147 miles on the bike plus a couple short runs. May get time to run tomorrow before the return flight.

Jogged 5 miles around hood on Friday with an additional 1.2 walked miles and 5 mile jog at the lake yesterday. Today likely a slow and steady 5k. I end my week with a 30 min WO on Sundays. The first mile will dictate if I don’t have to add a few extra minutes to get the full 30 mins knocked out. Happy Easter’s to all that celebrate and to all have a great Sunday.

Landscapers mostly done (still have to do the turf and one palm tree but the back isn't a nasty construction zone any longer! Yeah!).

Got out the rower and rowed just 6K easy and then another 20 minutes on the Assault Bike. Missed yesterday with it being Easter. I'm the home chef so I didn't feel like rowing an hour before cooking six hours! I do it up for all the Holidays on food.

Today was around 85 at lunch and no breeze. Getting up there quick now.

After a week of not much physical activity at the in-laws' place, I was happy to get back to my elliptical. My typical 45 minutes felt pretty good considering I'm still catching up on lost sleep (and recovering from overindulging on Easter candy).

Hope you are all doing well.

Did some rowing machine sprints on the deck today. Wanted to at least get to 6 X 500m/1 rest. Did that and didn't have much left. Then, just since I couldn't do 8 in a row, did four more unstrapped.

First real hard rowing interval workout in a few weeks, so not too unhappy. 1:58 average on the first six. Around 2:09 average on the four more unstrapped.

Also did supersets this AM -- compound shoulders, legs and chest. Since I missed Easter, I'll likely do some extra sets today. I normally make sure I get to at least six sets. Today I'll try for 8. Typical one set would be 20 pushups or cable chest flies (12 to 15), deadlifts @ 150 lbs or 72 lb KB Swings (around 12), 40 lb shoulder pressups (each arm) or 20 lb lateral raises for shoulders (14 or so each set).

Phoned in another stationary bike ride while playing games on my phone. (I'm feeling imposter syndrome on this thread lately . . . 😉 . . . ). The usual 10k + 3' CD, 95W average on the 10k, about 29' for the whole deal, all mid-Z3 and below (and more Z2 than Z3 at that).

It's still cold here, expected to be below freezing again overnight. 😐

I was going to go out for a ride this afternoon, but I just went outside to get something from my car and the wind is blowing around 30 MPH...so I guess I'll be Zwifting.

@AnnPT77 -- based on how we're heating up, you're not far off from rowing on the water. I think you've done incredibly well this Winter knowing it's not your cup of tea.

Got out earlier today and did 10K on the rower out on the deck. Turf crew is coming later today and wanted to done, cleaned up and be done eating lunch when they came.

All was pretty easy, though I let HR drift a bit too high. 2:25 pace average for the 10K. Let the HR drift up to around 80% max but vast majority was under 75%. First 6K under 70%.

Back to the rowing machine, usual 3 x (2k on, 2' off/CD), 6,806m in 35' including row out/in and CD, 2:27.1 pace on the (slightly negative splitted) 2k pieces, average 21spm. Pretty moderate, 60% Z3, up into mid Z4 for 6:36 (18%), remainder below. HR peak at 85% max, or a little under 80% reserve.

@MikePfirrman, I know the heat coming on where you are doesn't make your rowing workouts easier or more pleasant. For whatever reason, here, consistent Spring weather is later in coming this year than average. I don't talk about it on this thread, but another hobby is growing some ornamentals, indoors and out; I especially like the outdoor early Spring bulbs. Facebook has been slapping me for weeks with "memories" from past seasons that show things in full bloom, when those same things haven't even remotely gotten started yet this year.

Gym session with trainer this am. Two 18 minute blocks, each consisting of 4 different movements done as a circuit as many times as possible. First circuit: KB sit to standing position, pushups done on Bosu, Calf raises/heel drops, rope slams. Second Circuit: Side lunges on slider, planks with arm reaches, biceps curls from kneeling position, sled push down/back. Managed to work up quite a sweat.

Hope to get out on the bike tonight if schedule allows.