What Was Your Work Out Today?

My Achilles bursitis has subsided so I can get back at it this week. I was only able to swim last week and was only able to get two in.

20K bike today followed by a walk...sort of building up to some brick work.

Leg Press
Kinesis machine chest press
Dumbbell shoulder press
Calf raises
Triceps Pushdowns

Tomorrow
Dumbbell RDLs
Seated rows
Pulldowns
Bicep curls
Abs

chrisvideoit wrote: »

No workout for me. I have a dislocated knee cap.

Ouch!!

Hope it gets better soon.

I am still sore from murph on monday. Yesterday I had a work thing all day so it was supposed to be a rest day but we walked all over this quaint little town for about 2,5 hours total.

Today we did a 15 minute amrap (as many reps as possible) of
5 deadlifts at 70% of your 1RM
10 hand stand push ups
9 calories on the ski machine for women.

I always scale handstand push ups because I am not even attempting a handstand until I lose 60 lbs more/another 28kg. But since I was sore I scaled it way down to seated db presses with 7,5kg DBs. Normally I use 10s and have been looking to go up to 12,5kg but not today. But that's the only thing I scaled! I did the deadlifts at 70% and it was HEAVY. This is not a strength workout, this is cardio with a ton of resistance, and that makes the 70% feel like 90%.

Anyway, I did 6 full rounds + 3 deadlifts.

The best thing was that the trainer who taught us today is someone I haven't seen in a few weeks and he commented on how much I'd improved in my movements because to him it was super visible.

Now straight to bed.

Another row in the quad this morning, the usual 7k-ish again. I was in stroke, and - because of a conversation we'd had just before the row - I was trying to be a good model for getting weight suspended between foot-stretchers (foot plate, in non-rower English) and oar handles, so body weight suspends very slightly above the seat as one pries the boat past the oar-blade. Doing that lets glutes be more engaged/active rather than pinned. This is more work, in the literal sense!

This evening, I went over to help with the first session of this year's two learn to row classes, which will be a 4 evenings/one morning thing each week throughout June. Not a super active night tonight, but a couple hours of walking, boat-carrying, holding onto boats to stabilize them at the dock for beginners to practice getting in/out, etc.

Getting in/out of these skinny, low on the water boats is tricky at first, especially for the folks who've not been as active. Basically, the classic collegiate-rower method is a step onto the deck (tippy), then a one-legged squat to get one's rear in the seat and the first foot into the boat's shoes. Most 30+ adults new to rowing aren't quite able to do this, flexibility, balance or leg-strength wise, so we need to help them find any method that works. Fortunately, grace is optional. (Even I don't do it exactly like the classic collegiate way, and I've been rowing for 20+ years. 🤷‍♀️)

dralicephd wrote: »

I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.

Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!

CONGRATS!

dralicephd wrote: »

I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.

Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!

You did more than me today! I had a 11:00 appointment so I only did 90 minutes for 7.65 miles this AM. 11:45/mile instead of my usual 13:00/mile. I thought I may do another session later today but I didn't. I think I'm not going to keep doing long elliptical sessions. Instead do some weight exercises and get started on situps/pushups to tone up.

I feel so good right now. My ankle was okay today but the workout was mostly shoulder and arm stuff anyway. We had 15 min to find a heavy double power snatch. 2 or so weeks ago I managed a 40kg snatch when we went for a 1RM but it was fear, not lack of strength, that was holding me back from going heavier. But now that I've done the 30s before I felt no fear attempting double power snatches at 30, 35 and even 37,5kg. That's where I ended because the time was up and there's no way I was doing 40 since this wasn't oly class but a regular wod.

Then we did

30 american kb swings - I did 20kg
21-15-19
Kb goblet squats - I did 12kg
Bb push presses - I did 22,5kg
30 american kb swings

for time. It took me 11:11, almost the slowest time in the class but I was determined to do kb swings at 20kg so that's all on me. The first set I did 30 unbroken! I'm as proud of and happy with that as I am with the power snatches.
I broke the 21 goblet squats up into 11 and 10, the 15 into 8 and 7, and the 9 into 5 and 4. I broke the push presses into sets of 5 mostly, with the first set being 6 to make 21 and the last set being to make 9.
The last 30 kb swings I broke up into 3 sets of 10. Very happy with my progress.

Nice morning, back in bow of the double for the usual bridge-to-bridge and back circuit of about 7k. Neither super intense nor super technical (kind of chatty, TBH), but there was a bit of wind, which upped the required effort slightly during the parts where it was a headwind.

HR highest during the early upstream piece, which is unusual, but maybe a morning/warmup/wind effect? Dunno. Mostly Z2, but a little Z3/4. Thinking that'll be it, for the exercise day today.

dralicephd wrote: »

swimmom_1 wrote: »

dralicephd wrote: »

I found the limit of my elliptical today. Apparently, it won't go beyond 99:99 minutes, at which point it makes you restart the program.

Since there will be ice cream madness in my future later today (and because, why not?), I decided to go for a long one today. I did 6 "miles", in mostly Zone 2 (small bit into Zone 3 because I started too fast). The grand total time was just under 2 hours. This is an elliptical record for me. And now, time for a shower and then some hot fudge gluttony..... Happy Summer, everyone!

You did more than me today! I had a 11:00 appointment so I only did 90 minutes for 7.65 miles this AM. 11:45/mile instead of my usual 13:00/mile. I thought I may do another session later today but I didn't. I think I'm not going to keep doing long elliptical sessions. Instead do some weight exercises and get started on situps/pushups to tone up.

I don't plan on making the long sessions a habit either. I'd rather go on a long walk or hike. It just worked out for my plan to eat a bunch yesterday. And it worked, as I only went over my daily calories by 30 despite the giant brownie hot fudge sundae!

I'm impressed with your ability to keep that speed for as long as you do! You are actually running. I'm just walking. Not that I'm complaining about my progress - we all start somewhere. I just find your speeds inspiring.

Huh, I don't feel like I'm running. It just feels like a fast walk. Sometimes the last 2 minutes I try to go as fast as I can.

So this AM I did 109.5 minutes for 10 miles. Thats 10:57/mile. Guess I am kind of running on the elliptical @dralicephd .
2:03 hours mowing grass, a rider.
And a PM session 114 minutes for 10.05 miles.
Did 20 "girl" pushups, and 2 planks and just hung for a minute on my son's pull up bar, yesterday and today.
I looked up running average times for someone in my age bracket.

60-70 female intermediate mile time is 10:23. (I wouldn't have considered myself in intermediate shape yet but guess I'm close by this standard. And mine is an average from the 10 miles. Not a single mile. Guess I'm in better shape than I think.)

61-70 female intermediate for a average time for a Marathon is 5:45.23. I did my Marathon in 5:37.
This is running times though not on the Elliptical. I don't think I could do these actually running. It would be too much jarring for my old knees, I think.

Does anyone know of a way to adjust the MFP steps? I have the FREE MFP. My I Phone only seems to capture about 50% of my steps, which is what MFP records. I do keep my phone in my shorts pocket near my thigh or hip, depending if I have a back pocket or not.
The steps will be for about 5 miles when my Elliptical has 10 miles registered. And when I calculate backwards, from miles to steps(my step is 26 inches), it confirms it that I have about 50% more steps actually done. I add the undocumented mileage on the My Health app on my phone to be correct but that doesn't go on the MFP. But it does update my Charity Miles from the Health App.