What Was Your Work Out Today?
Replies
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Just 30 minutes on the rower today at 2:24 pace. 100 degrees at lunch and I have golf tonight so that was enough for me. Luckily, there was a very slight breeze. When it gets over 105, the breeze doesn't help. It's like hell opened up and gulped on you.4
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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.3 -
I shilly-shallied around today, so only got in a short bike ride, 10.81 miles at 11.1mph moving average. Next up after that was helping with the learn-to-row class again, not intense, but a couple of hours milling around on foot doing various tasks. It'll have to do!4
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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.4 -
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.
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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.4 -
I skipped the half marathon last month on the rower -- wasn't feeling trained enough to do it and was feeling sick for around 10 days.
This month's workout was 4 X 2K / 4 minutes rest on the rower. I had been (until March) doing this same workout weekly, so I thought I could get through this one.
I did but it was brutal. 2:09 (2:09.4, had to look it up) something average. 94 degree temps didn't help. I was doing this at 2:06.5 with less rest just a couple of months ago, but it was significantly cooler then, so I'm sure that partially played a role. Glad to have that one done. HR hit 95% of max on last interval. Nearly 900 calories burned in an hour.4 -
dralicephd 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.3 -
I've been hitting it pretty hard lately with the long elliptical session and quite a bit of heavy yard work. I've been sore so I took a total rest day yesterday. A sloth day, really.. sat around and read all day.
Anyway, today its time to start again. The kid and I went on another neighborhood walk over the big hill behind us. It took us a little over an hour to do 3.75 miles. It was humid this morning, so we took it easy (mostly HR Zone 2 and below). I'll add some upper body strength training later in the day.
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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.4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.7 -
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.0 -
Back to boring : 45 min. elliptical; about 2.5 miles; about half of the time in HR Zone 3, with a small dip into Zone 4 at the end when I pushed the pace a bit. 4
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No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️2 -
On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
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On Wednesday, I drove down to Portland (Dorset in the UK variant) to pick up my newly-repaired drysuit. I did about 15 miles walking.
On Thursday, also in Portland, I was on a diving trip. The organiser dropped out with Covid. So it ended up with only three people on that day, and I was the only one qualified to drive the boat. So I did skippering duties for the day, and failed to get a dive in. (It was actually quite good - it's the first time I've taken the boat out with no-one else competent at it along, and I'm now confident in my rhib skippering abilities. To quote NWA, I'm skippering with my full capabilities, and now I'm living in correctional facilities.)
On Friday, an extra couple turned up, and Rich is competent at picking up divers. So I got two dives in. They were lovely. I did the dive planning for these, which was more work than Thursday's as the conditions were rubbish on Thursday and so we only did the harbour wrecks. We went 10 miles from the harbour for the first dive, and came closer in for the second.
On Saturday, Rich came down with Covid-like symptoms, and Emma left to do some jubilee-related nonsense, so there were only two of us left for diving. This wouldn't work off the boat; and we were too lazy to do the shore dive. (It's a lot more faff than boat diving.) So we put the boat away and came home.
On Sunday, I intended to do a very long walk. But my central heating broke, so I needed to use the morning calling plumbers, and by the time it was fixed it was 2 p.m. So I changed my planned route, and got 23 miles in, leaving from my house. (The original plan was 30 miles from hills a few miles from my house, but the revised plan was good too.) It drizzled most of the way.
The strangest sight on the walk was a car with a bush completely encasing it in someone's front garden. The nicest sight was either the deer in Bushy Park, or the statue of Diana (the greek Goddess rather the more recent variant) designed by Christiopher Wren.
Diana
Car bush
I love the photos. I saw a gnome village in someone's front garden when I was walking a few weeks ago and every time that I've been that way again, the gnomes have all been re-arranged and are doing different things. It always make me smile 😃
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I saw my physio this morning and he did his thing so I felt good going to train. It's a national holiday so I had to exercise at noon because that was the last class of the day. For once I took the warm up very seriously.
We did 1000m row with a 5 minute time cap. I finished in 4:28, which is reasonable for someone who rows once every 2 months or so. It was also only 16 seconds faster than the 1000m ski I did last Monday at a moderate pace so I've got some work to do...
After that we went straight into 3 sets of 10 pull ups (ring rows for me), 15 burpees over the bar (box push ups for me, physio's orders) and 20 front squats at max. 50/35kg. I did 25kg. It was all very reasonable.
We finished off with a 5 min core amrap of 20 alternating v-ups and 20 russian twists.
I feel pretty good about my pacing and I tried my best to take it easy so I'm happy.4 -
No running or cycling in the last twelve days. It was tough to miss the last two 60 mile bike rides with my friends, since the weather was great and the routes were fun. Watching my fitness slip and realize that I may have to withdraw from the race on July 9th, or perhaps change to a relay entrant as part of a team.
Chiropractor said hamstring pain is being caused by the same lower back issue that creeps up when my volume goes up and I'm not vigilant enough with prevention. Cure is rest and a renewed focus on the preventive routine (foam rolling, up dog style pushups, quad stretch, calf stretch, pigeon pose, yadda, yadda, yadda)
I did swim laps this morning while wearing Roka SIM shorts, which act like a pull buoy and help keep legs and hips elevated. That reduces lower back strain. Only went 1500 yds, but had no pain, so at least I can build some swim fitness.
I see the chiro twice this week as well as my message therapist. Will see how things look next weekend before making any changes to my race plan.
Sorry to hear that you're suffering. I got injured a while back and took up swimming because I needed to stay off my foot as much as I could and my fitness went right up and I lost an extra inch off my waist in a month.
Get well soon and enjoy you're swimming 🏊♂️
@Bodensita -Thanks for the kind words. I'll get better, but the timing of this wasn't good. I agree, swimming is great as a recovery toll and fitness builder. I particularly enjoy open water swimming this time of year.
@drmwc - Great pictures as usual. Loved the gnomes.4 -
Another neighborhood "hike" with the kid. About an hour; 3.7 miles, about 40 min. in Zone 2 or below, and about 20 min in Zone 3 and 4 (uphill parts and the part where the kid had to hurry back for the bathroom ). 4
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Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).7 -
Well I've not done much for a few days due to not feeling great but suddenly got the urge to go for a walk this evening for about 50 mins.
I love walking at this time of the day when there's not much traffic about.
Hopefully that will be me back in the swing of things now.
I hate the feeling of beginning to lose my fitness level.
I have been reading all your posts and they helped to inspire me too 👍😀5 -
Around 95 today at lunch. Might just be my last day rowing on my deck at lunch. Supposed to hit 110 by week's end. Did 30 minutes @ 2:24 pace. Felt easy but HR creeped up as it was so hot.
Finished with 30 minutes inside the A/C on the LateralX.5 -
I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!5 -
Today was push day, so worked chest/shoulders/triceps.
Saturday was my birthday, celebrated turning 45 by proving to myself I was still strong, did that by testing my 1RM (one-rep-max, the most weight I can move a single time). Verdict is I've lost about 14% off my top-end strength from when I did the test 10 years ago, but I'm still a certified member of the 1,000 pound club (combined totals of bench press, squat plus deadlift).
Nice work! That's a LOT of iron to move!3 -
All of my usual morning rowing group was absent today for various reasons, so I decided to go see how the river looked.
(Usually, when I start rowing a single each season, I start in a wider/more stable recreational single for a row or two to get that feel back, before going to my racing single. However, I'm not carrying the club's rec singles by myself. They only weigh around 40 pounds or so, about like some of my canoes and kayak, but they're much longer - 20'+ - and more awkward, plus someone else owns them, which makes me 😬. I can solo carry my racing single (around 31 pounds, 26' long), although there's clumsy relearning of how every season. 🙄). In general, I don't love being out on the river all by myself - no one else out - from a safety standpoint, either. 🤷♀️
Today, the wind was from the South (mostly crosswise of the river's direction where we row), so the water was completely flat; and there was an even overcast, so no weird shadow/glare effects to complicate matters while traveling backwards. That's about the lowest-risk conditions I'll ever get! So I got out the single, rowed the usual 7k-ish route, though at quite a slow, risk-averse pace!
Other than scratching up the back of my right hand, it went just fine. (In sculling, i.e., two oars per person, the hands cross over each other mid-stroke, left atop right. Very short fingernails on the left hand are a scratch-avoidance strategy. A couple of mine were a little long . . . .).
Tonight, I was back helping with the learn-to-row class, but it was the smaller class, so I did little but sit on the dock, doing some stretches, until it was time to help with landings, boat/oar carrying, and the duck fence. (Not a bad way to spend a pleasant summer evening . . . !)
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I did 4.5 hours of kayaking yesterday. This was the third time in my life I’ve kayaked. Lazy River, with some rapids here and there. At the end my wrists hurt from paddling but I didn’t think it was much of a workout. I woke up this morning and my whole body was sore. I had to take ibuprofen but that didn’t help. So I decided to drink a bunch of water throughout the day and did 40 minutes of yoga. It felt good to stretch. I am in month two of my weight loss journey/changing my eating habits so I just started exercising again.
What you all have listed here, I can only aspire to. You are all amazing!
@joans1976, you're trying new (or nearly new) things, and pushing yourself a bit: That's pretty darned amazing in itself. Nice work!4 -
A 65 minute walk in the glorious sunshine 🌞 at an average speed of 5.2kmph.
5 mins in fat burn.
44 mins cardio.
15 mins peak(going up the hills!).4 -
Pull Day in the iron room... pullups, lots of rows, farmer's carries, curls5
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Oly class today. We're at the start of a new program so it's pretty light. Today was a 12 min emom (every minute on the minute) of a high snatch pull and a power snatch. The first 4 min at 60%, the next 4 at 70% and the final 4 at 75%. It got me feeling like my 1RM might be outdated already as it all felt quite light. I'm no longer scared of snatching in the 30kgs.
Then we had 15 min to find a heavy double high hang squat clean. We rarely do cleans anymore and the only day I can make it to oly class is tuesday, which is snatch day. So I kinda forgot what my 1RM was and had it in my head that it was 60kg. No idea whose 1RM I memorised but it definitely wasn't mine. When I got a heavy double at 45kg, I was a little disappointed that it wasn't closer to the 60kg... until it hit me that my 1RM clean was only 47,5kg 😂 now this is an old number from february I think so it's unsurprising it's outdated but the look on my face when I realised I'd fooled myself into not being intimidated by high hang cleaning 45 kg must've been a sight.
Surprisingly, I don't feel tired. I usually do. I've been thinking about my exercise in terms of light/medium/high intensity and was worried I might be overdoing it but today made me realise I don't go hard every time and the programs we do have some built in slow down mechanisms. Thank you, smart coaches, for saving us from ourselves.4 -
I went climbing. It was fun. The session was just over 2 hours; I left the gym when they threw me out. I got two long term projects.
One has a very easy start; the difficult part is the last move. The final hold can't take any weight so you need strong feet. The trick is to move your left foot up to a tiny hold slightly above the penultimate hand holds. I'm not that flexible, so it was really hard.
The other was a thuggy overhang just needing brute strength and ignorance.
I also managed 10 miles' walk.5
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