What Was Your Work Out Today?
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Strength training upper body 20 minutes.
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Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.2
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MikePfirrman wrote: »Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.
@MikePfirrman: Was it hot when you worked out? I know you've been going out on the deck, and that' it's been warming up out there. That can make quite a surprising difference, in itself, and doubtless more so if in the context you mention.0 -
MikePfirrman wrote: »Did 55 really super easy minutes on the Assault Bike today. No HR issues -- everything seemed normal. Barely broke over 60% of max HR, which is right on track with the effort I put in (around 115 to 120 Watts for the entire ride). Nothing unusual and no spikes or erratic behavior. Hopefully yesterday was an anomaly and just too much coffee and stress. Will continue tomorrow and see again if it seems normal before I push a bit on Friday.
@MikePfirrman: Was it hot when you worked out? I know you've been going out on the deck, and that' it's been warming up out there. That can make quite a surprising difference, in itself, and doubtless more so if in the context you mention.
It was fairly hot Ann for this time of year, but not for Tucson. When I sat down, my HR was already in the 90s, which is really odd. It's usually in the 60s when I sit down. I just initially wrote it off to the HRM not catching the beat correctly, but the more I got into the row, all things were off.
Heat will usually spike it maybe 5 beats but this was a lot more than that. Just something I'm going to monitor really closely. Even after I took a shower, I was in the 120s. I'd normally be below a 100 without even trying when I stop and back in the 70s or 60s in no time, so a lot of weird stuff yesterday. When I put the Oxygen Sensor/finger HR sensor on after to double check what the HRM was saying, it was spiking 10 beats up and down when sitting down.
Mimicking A-Fib a lot but I've heard a lot of cases of that with stress, caffeine and dehydration, so I'm hoping that's what it was. I might buy one of those $99 EKG devices on Amazon and monitor it that way. If I see a repeat anytime soon, will make a doc appointment. Today, everything was back to normal.2 -
Did an easy 45 min on the elliptical today (HR zone 2 the whole time). I wanted some post-work stress relief and some extra calories for dinner (I'm in an "eat all the food" kind of mood 😀).3
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Back to bike, as if bike-to-RowErg were a ping pong volley. Same 10k+3' CD, 11,095m and 29' overall, pretty easy at 91W average including CD, about 1/3 Z3, remainder below, peak HR 75% max, just under 65% reserve.
Trying to do a bit more intentional stretching, but only about 10' today, including some dead hangs, quads, door way stretches mainly for the scar tissue, hip flexors, hamstrings/calves.4 -
Tuesday 10k. 65 minutes slow and steady… 10:26 avg mile… kept it at my usual 165 SPM…3
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On Monday, I lifted light weights. I did:
3 sets of 5, 50kgs, bench
3 set of 5, 90 kgs, deadlift.
On Tuesday, I climbed. I was massively out of form, and fell off loads. Despite this, I somehow managed two new harder routes. 2.25 hour session.
Bouldering is like a succession of sprints. My HR generally goes up to around 130 (according to Fitbit) very briefly, and will fall to below 100 between climbs. This time it seemed more reluctant to fall, so it didn't go below 100 very much at all. My vague hypothesis is that this is linked to my poor form.3 -
On Monday, I lifted light weights. I did:
3 sets of 5, 50kgs, bench
3 set of 5, 90 kgs, deadlift.
On Tuesday, I climbed. I was massively out of form, and fell off loads. Despite this, I somehow managed two new harder routes. 2.25 hour session.
Bouldering is like a succession of sprints. My HR generally goes up to around 130 (according to Fitbit) very briefly, and will fall to below 100 between climbs. This time it seemed more reluctant to fall, so it didn't go below 100 very much at all. My vague hypothesis is that this is linked to my poor form.
You're lucky you can do deadlifts. I have lower back issues so a lot of exercises are off limits to me. When lifting weights I never put them over my head. I do all shoulder and back exercises laying on the bench.2 -
I did a 15 minute stretch and 25 minutes of the below video. Even with modifications it was difficult.
https://www.youtube.com/watch?v=kOfWteDOA44 2 -
Another day, another 45 min. elliptical workout.
I went a little faster today than yesterday so the HR stayed around the Zone 2 & 3 border. 2 -
Only am strength session yesterday, due to some work travel. Trainer set up rounds of single arm/single leg work with heavier weights than usual. Ended with 3 rounds of ten goblet squats right into 15 squat jumps.
Modest pool workout today. 1500 yds during lunch. 600 yds of Swim/kick/pull drills as a warmup, then some 50s and 100s. No other swimmers at noon, so lanes are wide open, but not really enough time for much more yardage.3 -
Another schedule stupidity, earlier than usual appointment with my Osteopath for manipulation, so I ended up doing a fasted machine row, kind of my least favorite . . . but I prefer not to work out after the doc finagles things back into place. (Better to let them settle in a bit, I think. Also, what he does feels ridiculously gentle at the time, but weirdly leaves me feeling later like I had a localized workout.)
So I took the machine row slow, and I seemed extra stiff in the hips this morning for some reason. It was the usual 3 x (2k on, 2' off), but took longer, 37' (at 2:35.5 pace/21 spm average on the 2k pieces), total of 6,791m. It didn't go above mid Z3, HR peak about 75% max, 65% reserve.
This was another opportunity to compare Garmin's calorie estimate (205) to Concept 2's weight adjusted one (279); and also compare the same distance at a faster pace (2:26.9/20spm) on 4/15 (Garmin 238, C2 293).2 -
Today was a 6K row, same DF as the other day and 10 degrees hotter. Avg. HR was 134. The other day it didn't get under 150, so way different. Did it at a 2:28.4 pace and capped it at 70% max, mostly under 65% max.
Finished with 20 easy minutes on the LateralX -- all super easy there.4 -
Yoga5
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Today was a cardio day so:
5:30 a.m. run 2.12 miles 7:40 pace
6:00 a.m. to 7:15 a.m. Pull day (I superset abs during my rest periods for almost all lifts)
Bent over row 8, 6, 6 5
Hanging twisting chair 4X20
Ez Bar curl 3X8
Ab rollout with Ez Bar 3X10
Low Row 3X8
Coppenhagen Side Plank with leg raise 3X20 each side
Dumbell Curls 6, 8, 8, 6
Decline Sit ups 3X10
Pull ups 3X8
Captain Chair leg raises 3X10
Face Pull 3X10
Cable chop 3X10 each side
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Trainer session at gym. 3 different pairings of weighted movements, first an upper body then a lower body movement done for four rounds before moving to the next pairing. Trainer pulled me aside and suggested I do a "bonus" each round, which was 30 sec max effort on the skier or assault bike. Was a good session.
Joining a group trail run tonight. Cold and windy here again today. Getting tired of running in tights, hat and gloves.3 -
20 minutes cardio and 60 minutes yard work.
(I can feel my overall fitness level improving.)3 -
Did an 8K row at lunch. Nice and easy stuff. 2:26ish pace. HR all under 75% max.
Golf this evening. First night of golf. Went for a swing evaluation on Sunday. Pro played college with Phil Mickelson. He said that I'm scared of my driver (he's right), I'm ridiculously strong for my age (my Iron MPH head speed was over 100 at impact/nearly 130 for my driver) and that I show tremendous potential with very few lessons needed. He gave me enough to straighten out my drive in one 90 minute session. We'll see how it goes -- first time I've played since last season. I'm still scared of my driver, LOL. Biggest take aways were my foot placement, hand placement and I need to work on flexibility.
He also said my clubs are "crap" but he liked how I have the potential to beat most golfers with $100 used clubs when most around here spend $500 just on their drivers.4 -
Back to stationary bike, usual 10k+3' CD, about 30' overall, easy (some Z3, mostly Z2, remainder below; 98W average including CD).1
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MikePfirrman wrote: »Did an 8K row at lunch. Nice and easy stuff. 2:26ish pace. HR all under 75% max.
Golf this evening. First night of golf. Went for a swing evaluation on Sunday. Pro played college with Phil Mickelson. He said that I'm scared of my driver (he's right), I'm ridiculously strong for my age (my Iron MPH head speed was over 100 at impact/nearly 130 for my driver) and that I show tremendous potential with very few lessons needed. He gave me enough to straighten out my drive in one 90 minute session. We'll see how it goes -- first time I've played since last season. I'm still scared of my driver, LOL. Biggest take aways were my foot placement, hand placement and I need to work on flexibility.
He also said my clubs are "crap" but he liked how I have the potential to beat most golfers with $100 used clubs when most around here spend $500 just on their drivers.
Does this mean a second sports career is unfolding for you?? That's good stuff.
I don't play, but both of my sons do. The younger one is pretty good. (high 70's)0 -
MikePfirrman wrote: »Did an 8K row at lunch. Nice and easy stuff. 2:26ish pace. HR all under 75% max.
Golf this evening. First night of golf. Went for a swing evaluation on Sunday. Pro played college with Phil Mickelson. He said that I'm scared of my driver (he's right), I'm ridiculously strong for my age (my Iron MPH head speed was over 100 at impact/nearly 130 for my driver) and that I show tremendous potential with very few lessons needed. He gave me enough to straighten out my drive in one 90 minute session. We'll see how it goes -- first time I've played since last season. I'm still scared of my driver, LOL. Biggest take aways were my foot placement, hand placement and I need to work on flexibility.
He also said my clubs are "crap" but he liked how I have the potential to beat most golfers with $100 used clubs when most around here spend $500 just on their drivers.
Does this mean a second sports career is unfolding for you?? That's good stuff.
I don't play, but both of my sons do. The younger one is pretty good. (high 70's)
No, especially based on last night. I just don't want to chase balls!
Had some great shots and a few good drives, but couldn't put anything together -- really expected, though, to be honest without practice for seven months! It's just golf is a hell of a lot more fun when you're not constantly in the cactus. Too be honest, here it's too expensive to play too often. Seasonal rates are $350 a round!
In the heat of the Summer (if you can tolerate it and get out early) it's only around $30 -- that's much more my style! I'm cheap!
I'd just like to be a legit low 80s player. Also, in this league, I've learned 99% of golfers cheat like crazy!!!! Most have no idea how to accurately keep score or throw in "mulligans" every other hole. I've seen players take 10 or 11 strokes to play a hole and, later on, you see their score card and it claims they got a bogey (one over par) and you just have to chuckle.1 -
MikePfirrman wrote: »MikePfirrman wrote: »Did an 8K row at lunch. Nice and easy stuff. 2:26ish pace. HR all under 75% max.
Golf this evening. First night of golf. Went for a swing evaluation on Sunday. Pro played college with Phil Mickelson. He said that I'm scared of my driver (he's right), I'm ridiculously strong for my age (my Iron MPH head speed was over 100 at impact/nearly 130 for my driver) and that I show tremendous potential with very few lessons needed. He gave me enough to straighten out my drive in one 90 minute session. We'll see how it goes -- first time I've played since last season. I'm still scared of my driver, LOL. Biggest take aways were my foot placement, hand placement and I need to work on flexibility.
He also said my clubs are "crap" but he liked how I have the potential to beat most golfers with $100 used clubs when most around here spend $500 just on their drivers.
Does this mean a second sports career is unfolding for you?? That's good stuff.
I don't play, but both of my sons do. The younger one is pretty good. (high 70's)
No, especially based on last night. I just don't want to chase balls!
Had some great shots and a few good drives, but couldn't put anything together -- really expected, though, to be honest without practice for seven months! It's just golf is a hell of a lot more fun when you're not constantly in the cactus. Too be honest, here it's too expensive to play too often. Seasonal rates are $350 a round!
In the heat of the Summer (if you can tolerate it and get out early) it's only around $30 -- that's much more my style! I'm cheap!
I'd just like to be a legit low 80s player. Also, in this league, I've learned 99% of golfers cheat like crazy!!!! Most have no idea how to accurately keep score or throw in "mulligans" every other hole. I've seen players take 10 or 11 strokes to play a hole and, later on, you see their score card and it claims they got a bogey (one over par) and you just have to chuckle.
LOL! I guess golf isn't really about golf.1 -
@Mike,
I understand completely. I played for a bunch of years, rather poorly, including as part of my job while entertaining business customers. Bottom line is that as competitive as I am by nature, I couldn't stand to play poorly, so I stopped.
Last night, enjoyed a 5k trail run with a small group. Did a lap swim today at the lunch hour. Will need to start doing a longer swim on the weekend.
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Another day, another elliptical. I mixed it up and watched a TV show instead of my typical YouTubers. Apparently I found the show very exciting and lost track of my workout time and intensity, because I looked down and realized I was going faster than usual and my 45 minutes had ended 10 minutes ago.
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Quick question:
Costco is selling Fitbit Luxe Tracker for a "decent" price. I'm wondering if at this point if it's worth the investment? I do have a Fingertip Pulse Oximeter that functions just fine. Since, I do all my workout at home and can just check my HR from time to time.
Do you think it's worth the investment at this time?
(I did one hour working in the garden. All muscles are done for the day.
)
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Rest Day today...
I'm starting Hal Higdon triathlon 1 next Monday (modified). I did it years ago training for a sprint. This time around I'm not actually training for a race, just fitness. I had to modify it a bit because I can't follow his plan as structured due to certain days being more suitable to do X vs Y due to my work schedule and other goings on. I also haven't run in years so I'll be using a C25K app for that. I'm also not putting as much of an emphasis on the run as he does in his true program, but depending on how it goes I might alternate weeks between a heavier run load or bike load...but I prefer cycling.
Saturdays and Sundays I can swap but I wanted to make sure I have one day for just active recreation like MTB or kayaking or hiking or whatever. I will be continuing with my Oly lifting for my strength sessions.
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Rerowed my CTC (cross team challenge) row for my online indoor rowing club again -- same row I failed miserably on last week. Finished it, not a great time -- absolutely died on the last two rounds.
It was a pyramid rate row. Row 3 minutes times 5 with one minute rest. First one 27 SPM (strokes per minute), then 30, then 33, then 30, then 27. I averaged 2:03.7 pace. Not putrid but certainly not great. Good indication of around where I'm at right now with fitness. Short stroked the hell out of the first minute to front load the rates. Was using ErgData, which is an app that you can put on your phone that connects to the Concept2 computer wirelessly. Used that to count my strokes. You could only be +/- one stroke on one of the five sets to count. I hit them all to the exact number using ErgData. Low Drag Factor on the middle 3.
Finished with around 1K of cool down. Also did supersets today.
@RaquelFit2 -- my experience is that everyone that golfs says it's "all for fun" but their ego won't let them put down how really bad they are. It's a very hard skill sport! I'm too data driven and anal not to score it correctly. If you have nothing legit to compare, you never see improvement. The irony, it's a handicap league. So if you cheat, then you just have to end up cheating even more the next time!2 -
cwolfman13 wrote: »Rest Day today...
I'm starting Hal Higdon triathlon 1 next Monday (modified). I did it years ago training for a sprint. This time around I'm not actually training for a race, just fitness. I had to modify it a bit because I can't follow his plan as structured due to certain days being more suitable to do X vs Y due to my work schedule and other goings on. I also haven't run in years so I'll be using a C25K app for that. I'm also not putting as much of an emphasis on the run as he does in his true program, but depending on how it goes I might alternate weeks between a heavier run load or bike load...but I prefer cycling.
Saturdays and Sundays I can swap but I wanted to make sure I have one day for just active recreation like MTB or kayaking or hiking or whatever. I will be continuing with my Oly lifting for my strength sessions.
That looks like a fun plan! If I'm reading it correctly, its two bike/strength days and one weekend Bike/MTB day that is for "fun". Is the Higdon plan an 8 week plan? I assume so based on the table.
After 8 weeks of that plan, you may get the itch to measure your increased fitness in a race. If a race is an unstated goal, I'd be curious to know if you have a swim background. If you do, you're set! If not, you might feel the need for a second swim weekly.
In any case, glad to see another person training in the multi-sport discipline.
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https://www.youtube.com/watch?v=XNQhTJ4xg5Q
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