What Was Your Work Out Today?

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  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    edited May 2022
    Trying to get back in the swing of things today. Felt mostly good, just a minor headache.

    Did supersets in the AM (complex legs, chest, shoulders -- 4 sets so far, will likely get 2 more in by day's end). Wanted to push a bit on the rower, even though it's somewhat hot outside -- 91 by lunch.

    Decided to do a 30 minute row pushing for four minutes, slowing down for one, repeat for the duration (not stopping). Finished 6730 meters (2:13.7). Not bad considering my slower minutes were in the mid 2:20s. HR hit 95%, so I guess I wasn't as conservative as I thought I would be!

    I haven't honestly seen 95% of max HR in quite a while, so I was able to push it really hard. Cool down for 15 on the Assault Bike after.
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    Another road/trail bike ride at easy pace. Schedule permitting, my plan is to keep the pace easy, but increase volume gradually. The on-water rowing, when weather lets us do it, will be more volume than the indoor rowing, plus the outdoor cycling is a bit more than the stationary biking I'd been doing. If that all goes well knees-wise, I'll add some intentional walks after rowing.

    (I think I screwed up the latter months of Winter by increasing indoor row/bike volume too much all at once, kind of got burned out physically and psychologically in the context of standard overall Winter doldrums, stayed grumpy rest of Winter season. 🙄 Bad plan.)

    So, today was exactly 15 miles at a very easy 10.3mph moving average on the hybrid bike, with 20" in Z3, the rest below (mostly Z1! 😆 Barely working.)

    On-water rowing already cancelled for tomorrow, due to grim weather forecast for both rain and wind. We'll see if I do a machine row instead. Heh.
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    Another road/trail bike ride at easy pace. Schedule permitting, my plan is to keep the pace easy, but increase volume gradually. The on-water rowing, when weather lets us do it, will be more volume than the indoor rowing, plus the outdoor cycling is a bit more than the stationary biking I'd been doing. If that all goes well knees-wise, I'll add some intentional walks after rowing.

    (I think I screwed up the latter months of Winter by increasing indoor row/bike volume too much all at once, kind of got burned out physically and psychologically in the context of standard overall Winter doldrums, stayed grumpy rest of Winter season. 🙄 Bad plan.)

    So, today was exactly 15 miles at a very easy 10.3mph moving average on the hybrid bike, with 20" in Z3, the rest below (mostly Z1! 😆 Barely working.)

    On-water rowing already cancelled for tomorrow, due to grim weather forecast for both rain and wind. We'll see if I do a machine row instead. Heh.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    So I'm wondering with my above post, about having to schedule a DEXA scan, how does it interpret loose skin? I'm thinking it will be considered fat. I can't find anything online. Does anyone know?
  • drmwc
    drmwc Posts: 1,037 Member
    edited May 2022
    I lifted weights, doing:
    3 sets of 5, 40 kgs, front squat. These were fun; I've not really done them before. I will definitely add these to the routine.
    3 sets of 5, 60 kgs, high bar back squat. I normally do low-bar, but I was in the mood for experimenting. I went light (I weight 65 kgs) as it's not something I've done for years. I think I preferred it to low-bar; it is easier to get bonkers depth.
    Bench, 3 set of 7, 50 kgs.
    Hangboarding (12mm ledge, 7 second repeaters).
  • Djproulx
    Djproulx Posts: 3,084 Member
    Early morning class today. 45min of high intensity spinning. Heading out for a trail run tonight.
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    30 minute walk with dog and 2 hours landscaping.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Starting week 2 C25K today at lunch. Not my favorite thing in the world. Looking forward to tomorrow's spin class and Friday's swim...then another C25K on Saturday morning, but the fellas and I are getting together for some MTB on Saturday afternoon for a few hours, so that'll be fun.
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    swimmom_1 wrote: »
    So I'm wondering with my above post, about having to schedule a DEXA scan, how does it interpret loose skin? I'm thinking it will be considered fat. I can't find anything online. Does anyone know?

    I think you'll need to ask the tech, or the doctor who reviews the results with you. IME, a DEXA report focused on bone density may not provide all the useful information you'd like about other aspects of body composition. Whether they can provide it, I don't know.

    I've had a couple of DEXAs for bone density. The reports looked quite different from reports folks have shared here from their DEXAs for body composition assessment.

    Off the cuff, I think that part of what most of us think of as loose skin actually is subcutaneous fat. True loose skin is quite small wrinkles, like the wrinkles in a medium weight fabric. Folds or rolls that are 1/2" or so tend to have some subcutaneous fat within the skin. I'd assume that the DEXA would see that fat as fat, and skin as lean tissue, but that's a purely naive assumption, not research/expertise based.

  • dralicephd
    dralicephd Posts: 402 Member
    Another long-ish elliptical session today, just to see what I could do. :smile: 90 minutes with about 50min. in Zone 3 and intervals into Zone 4 (about 20 min. total); machine says 5 miles. We'll see how that sits in the body over the next day or so. I have a sit-on-my-butt-for-hours kind of workday tomorrow, so I should be able to recover well.
  • dralicephd
    dralicephd Posts: 402 Member
    AnnPT77 wrote: »
    I've had a couple of DEXAs for bone density. The reports looked quite different from reports folks have shared here from their DEXAs for body composition assessment.

    Thanks for pointing this out. I didn't realize there was a difference either. I've been thinking about going in for a baseline bone density DEXA soon. I'll have to ask if they can do body composition at the same time.
  • MikePfirrman
    MikePfirrman Posts: 3,307 Member
    30 minute row on my deck (not too bad today, around 90 or so) and then another 25 on the LateralX, all pretty easy.
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    dralicephd wrote: »
    Another long-ish elliptical session today, just to see what I could do. :smile: 90 minutes with about 50min. in Zone 3 and intervals into Zone 4 (about 20 min. total); machine says 5 miles. We'll see how that sits in the body over the next day or so. I have a sit-on-my-butt-for-hours kind of workday tomorrow, so I should be able to recover well.

    I'm so proud of you!!! That is how I started. First time I did 70 or 72 minutes, which was how long my 3.5 mile walking loop in my neighborhood took me. But I remember I did more mileage on the elliptical.
    I'm thinking you will be ok because there is no pounding, jarring of your joints. CONGRATULATIONS!
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    @AnnPT77 I've had a couple of DEXAs for bone density. The reports looked quite different from reports folks have shared here from their DEXAs for body composition assessment.

    The one I had 10 years ago, they never gave me a printout, that I remember. Just remember the insurance was to cover it because it was a screening one. Then because it showed Osteopenia, it was coded that way and I had to pay for it or at least part of it! Needless to say it PISSED me off! If it would have been negative it would have been covered 100%! They said they couldn't change the coding. I argued with them, since it was my first ever but to no avail. :-( That was ridiculous!!!!
  • AnnPT77
    AnnPT77 Posts: 34,168 Member
    We got the anticipated rain/wind, so I did the rowing machine workout. Late in the day, kept it on the lighter side, Z3 (mostly that) and below. Usual volume, 3 x 2k, with each 2k just seconds over 10 minutes (2:32.x split on all 3). 757m in addition, from the so-called 2' off bits between, and the 2' cool down.
    swimmom_1 wrote: »
    @AnnPT77 I've had a couple of DEXAs for bone density. The reports looked quite different from reports folks have shared here from their DEXAs for body composition assessment.

    The one I had 10 years ago, they never gave me a printout, that I remember. Just remember the insurance was to cover it because it was a screening one. Then because it showed Osteopenia, it was coded that way and I had to pay for it or at least part of it! Needless to say it PISSED me off! If it would have been negative it would have been covered 100%! They said they couldn't change the coding. I argued with them, since it was my first ever but to no avail. :-( That was ridiculous!!!!

    @swimmom_1, that stinks!

    I don't know about you, but I go to a specialty practice for my bone density tests and follow-ups. They're really good about providing written information, and a quite-long session where they explain the written results and discuss follow-up options.

    Even in cases where a report from a test or procedure isn't automatically provided, I ask to get one, though - blood tests, scans, pathology reports, etc. These days, those reports are automatically available in various providers' "patient portals" online, but before those existed, asking for a copy pretty much always worked.

    (I didn't even have to ask for the report from the first/second bone density DEXAs, it was automatically provided at the follow-up session. This more recent time (#3, I think - but maybe it's #4), the DEXA was right before the pandemic really got serious, but the follow-up would've been after, so I deferred it and asked if they could send me a copy of the report. They did.)
  • Bodenista
    Bodenista Posts: 146 Member
    20 mins HIIT workout on my exercise bike.

    45 mins Les Mills Body Balance class.

    25 mins power walk.

    Lots of cals burned 🔥 and feel amazing 🙂
  • Djproulx
    Djproulx Posts: 3,084 Member
    I followed up the morning spin class with an evening trail run last night. It was a nice night for a run in the woods. I probably should have quit after 3 miles, since my hamstring was tight, but I hung with the group for the last mile.
    Woke up sore this morning, so my trainer had me skip the hamstring movements. Will decide on tonight's trail run based on how sore I am.
  • dralicephd
    dralicephd Posts: 402 Member
    swimmom_1 wrote: »
    dralicephd wrote: »
    Another long-ish elliptical session today, just to see what I could do. :smile: 90 minutes with about 50min. in Zone 3 and intervals into Zone 4 (about 20 min. total); machine says 5 miles. We'll see how that sits in the body over the next day or so. I have a sit-on-my-butt-for-hours kind of workday tomorrow, so I should be able to recover well.

    I'm so proud of you!!! That is how I started. First time I did 70 or 72 minutes, which was how long my 3.5 mile walking loop in my neighborhood took me. But I remember I did more mileage on the elliptical.
    I'm thinking you will be ok because there is no pounding, jarring of your joints. CONGRATULATIONS!

    Thank you! I don't generally like going that long (it's boring.. haha), but hiking season is upon us, and I want to get used to a longer effort. I don't know how accurate the mileage on my machine is, but it really doesn't matter. It's just another benchmark for me to watch my progress over time.

    Yes, the no pounding of the joints is why I have an elliptical and not a treadmill. :smile:
  • bojaantje3822
    bojaantje3822 Posts: 257 Member
    We walked for over an hour today and I was only in mild pain some of the time so I should be fine by the weekend.
    My colleague got a lovely goodbye party. I left 20min early because I was feeling restless and figured I might be able to make it to my pilates class tonight after all. And I did. So an hour of pilates bonus exercise. We rolled our calves too so my ankle feels a little better now.
  • Djproulx
    Djproulx Posts: 3,084 Member
    cwolfman13 wrote: »
    Well, I'm not quite conditioned yet for what I want to be doing. I woke up this morning feeling pretty shot. I'm on day 10 of my training plan which has only had one recovery day (last Sunday). I guess taking a couple of years off from actually training will do that. I'm supposed to spin today, but I'm just going out for a walk over lunch. If I'm going to miss a day, at least it's a bike day and not something I actually need to work on.

    That's a fairly stiff training load right out of the gate, including the run training, which is a new stressor. You have a nice long run way to reach your race day, so I'd say enjoy the recovery day!
  • swimmom_1
    swimmom_1 Posts: 1,302 Member
    AnnPT77 wrote: »
    Bike ride to the zoo and back on the road/trails, 15.92 miles, easy pace (10.6mph moving average, all but a couple of minutes were Z1/Z2).

    I resent the widespread invasive exotic honeysuckle on general principles, but I have to admit it smells lovely along the trails right now - that, plus the lilacs here and there.

    This was my first foray this Spring to this part of the trail. There's an interesting-looking new fitness court in a little park about 4 miles out from home that I may need to check out in more detail sometime when I plan for it. (It's a little mysterious based on a quick look around, but I picked up the QR code to learn more about the exercises.)

    xalg7259i4it.jpg

    That really is a puzzling but interesting setup of equipment?!
  • Bodenista
    Bodenista Posts: 146 Member
    edited May 2022
    Move With Nicole - 30 mins full body Pilates 🙏

    Caroline Girvan Iron Series Day 1 - 30 mins legs and dumbells 💪

    30 mins power walk 🚶‍♀️

    And now for some lunch and a sit down 🥵
  • RaquelFit2
    RaquelFit2 Posts: 208 Member
    AnnPT77 wrote: »
    Bike ride to the zoo and back on the road/trails, 15.92 miles, easy pace (10.6mph moving average, all but a couple of minutes were Z1/Z2).

    I resent the widespread invasive exotic honeysuckle on general principles, but I have to admit it smells lovely along the trails right now - that, plus the lilacs here and there.

    This was my first foray this Spring to this part of the trail. There's an interesting-looking new fitness court in a little park about 4 miles out from home that I may need to check out in more detail sometime when I plan for it. (It's a little mysterious based on a quick look around, but I picked up the QR code to learn more about the exercises.)

    xalg7259i4it.jpg

    Nice workout! Fitness court looks like fun. 😀

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