What Was Your Work Out Today?
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Elliptical 211 minutes for 16.2 miles. Got up at 6 to do it. I knew I wouldn't feel like doing it after my work picnic.5
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Elliptical for about an hour, 3.6 miles, most in HR zone 3, with dips into zone 4 for some intervals at the end. Unlike @swimmom_1 I did NOT get up at 6 to do it.
Instead, I spent most of the day whining and being grouchy that I didn't get enough sleep last night. I eventually told myself to shut up and get my grumpy butt onto the machine. In the end, I went a pretty decent pace (for me) and felt pretty good doing it. I guess I should reflect on the NSV of that. Instead of "self-medicating" my grumpiness with a bag of chips, I chose to workout instead. I'm tired, but my mood is improved. I'm betting the chips would not have had the same result.5 -
Saturday
I went climbing. I went to Arch, a gym I've not been to since before lockdown. It was really good fun. I lasted a slightly ridiculous 2.5 hours. It was good. Consistent with all the other London gym, the route setting has got easier over the last couple of years. (Or I've got better. I spent a long time in my youth learning to play the board game Go. I never really thought I got better at the game; but my opponents did all get worse. I went from beginner to national champion, so it's possible I did improve, but I preferred the everyone else getting worse hypothesis.) I got a couple of v4/v5 graded climbs, which I'd have never managed before.
I've never really looked into heart rate zones and whatnot - I prefer to just do stuff without really thinking. However, I suspect there was a lot of anaerobic effort in my harder attempts.
The gym is in East London near the Thames, so I decided to stroll down the Thames to get to Waterloo to come home, and I also got 15 miles's walk in.
Sunday
I did a hike. It was perfect weather for it - around 20 Celsius with slight cloud cover. I did 16 miles with many, many hills (probably around 3,000 feet ascent in total.) It was very nice.5 -
Was feeling better going into the weekend and then let my guard down on Saturday and got glutened. I'm celiac, so that is my fault. I need to be more vigilant.
After having a migraine headache for all of Saturday night and sleeping like an hour, I did manage to get a 30 minute row in yesterday in my garage with the Evap Cooler. It was already around 95 degrees outside. Then splashed around in the pool for around an hour. Managed to do a few supersets last night with complex chest, legs, shoulders but not as much as usual.
Got a great night rest last night. Much needed.6 -
Day 4 done and loving it!!
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The workout was:
15 minutes to find a heavy double push press
15 minutes amrap (as many rounds as possible) of 10 handstand push ups, 20 american kb swings, 40 double unders.
My wrists have been hurting all day so I was not feeling it at all. I took it easy on the push presses but I also scaled the handstand push up to seated db presses and the double unders to 25 air squats.
Normally I like to use the 20kg kb for the swings and the 10kg dbs for the seated presses but today I used the 16kg kb (the normal amount they expect women to use, even the top athletes) and 7,5kg dbs because I needed to take it easy. It hurt. I did 4 full rounds and 25 reps but I had to fight for every single one of them. I am so tired.5 -
Rest day so just a walk for 2 miles.6
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Leg Day!
Squats, RDL, leg press, leg extend/curl6 -
Got a nice rest last night after feeling better from the 24 hour headache from hell.
Did 30 minutes on the rower out in the garage (100 today at lunch -- and it's supposed to get 10 degrees hotter by Thursday!). Evap cooler made it tolerable. Did a nice cool down in the AC after for around 25 minutes on the Assault Bike.5 -
Rowed the usual 7k-ish this morning in bow of the quad. Almost hit a fishing boat that was bogged down in the weeds; one more mistake on my part (3 strikes) and I'm going to mutiny out of rowing bow for a while. SMH.
Tonight, coxed a quad rowed by the two official learn-to-row coaches, and two learn-to-row class participants, which went fine. No workout there; just sitting in a boat and shouting at people. (Richer clubs have "cox boxes" that connect to speakers in the boat, so the cox can use a headset to talk to the rowers. We're shoestring-y, so our coxes just shout no megaphone even. 😆)4 -
I had an active recovery day yesteday, doing 8 miles' walk and spot of light lifting:
Front squat, 50 kgs, 1 set of 5
Deadlift, 100 kgs, 1 set of 5
Hangboarding5 -
Day 5 done. It is a 30 day series and we do 5 days on and 2 days off. So back to it on Friday.
Then I went straight out for a 74 mins walk at an average speed of 5kmph.
7 mins fat burn.
62 mins cardio.
5 mins peak.
I'm having a rest day tomorrow, have a great day everyone and see you all on Thursday 🙂
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5k run then a 2 hour walk5
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Pull Day in the weight room
Pullups, BB Rows, BB Shrugs, Cable Rows, Face Pulls, Hammer Curls5 -
5K timed test on the rower today. Finished at around a 2:10 pace. Not terrible but certainly not fast. Was hoping to be sub 2:10 pace but it was 92 today at lunch. Had a blip on my new HRM that said my HR was soaring, which slowed me down for like a minute to ensure it was just a blip and not real. It was a blip/malfunction. Was saying my HR was at 198. It used to hit that high but not any more. I estimate my max around 191 or so now. Did hit 95% of max legit right at the end.
Finished with 25 minute cooldown on the LateralX. Around 875 calories on the hour.4 -
Well, my sprint tri is out...event cancelled. Probably for the better as I was behind about 2 weeks training anyway with a minor achilles issue and then a work trip to Austin last week where I got a ton of walking in, but that was about it. I also have some camping trips and other busy weekend stuff coming up so I would have missed even more training time. I'm still going to continue to run, bike, swim though...I'm enjoying that mix.
Yesterday (Monday) C25K
Today - quick early morning ride of 8 miles. Weight room over lunch
Tomorrow - C25K
Thursday - morning ride, weight room over lunch
Friday - I was going to swim but I'm taking a half day at work as we are heading out camping late afternoon. I'll probably just catch a quick morning ride. Lots of kayaking and some hiking over father's day weekend.
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Bike day, but it was hot (85 F 70% humidity) so I kept it easy: Over half Z1, some Z2, only 5% even got into Z3 (hills?), despite the heat so expected higher HR. Usually I try not to coast, but I did some today, since my goal was a bit longer ride in heat I'm not really conditioned to yet this year. 24.6 miles, 10.3mph moving average. The woods parts felt nice. The light industry, all concrete, full sun didn't. 😆
Helped with learn-to-row class again, mostly walking around doing random stuff, plus carrying quite a few boats, but no real exercise. Today the coaches demoed flipping a boat (a thing that will happen to pretty much everyone accidentally, eventually), and how to get back in (tricky), then one by one all the students flipped and got back in. (It was nice that it was a hot day!).7 -
Chest/shoulders/tris in the weight room.
Bench Press, Incline Bench Press, Decline Machine Press, OHP, Cable Pushdowns5 -
I forgot to post the other day: an easy (zone 2) 40 min elliptical session (2.1 miles), followed by some upper body dumbbell stuff (and crunches and bridges). I was afraid I might have overdone it with the shoulder, but I completely rested yesterday and it feels fine now. The hardest part of working out is finding how far to push without breaking myself.
Today I did about an hour on the elliptical (3.6 mi), mostly in zone 3, but some intervals into zone 4 (and apparently a small dip for a minute in zone 5). I feel good. We'll see how it settles in the joints.
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Rowed bow in the double this morning, with the air temp heading for 90+ degrees F, sunny, and humidity still pretty high. We took it very easy in the heat, so Z2 and below only.
Tonight's learn-to-row class was the smaller of the two, so I did virtually nothing, just walk around some, carry couple of boats, and kibitz while the two students did their "flip a boat" experience. Perfect weather to dump out into a river, if one must. 😆6 -
I went climbing. The gym was hot.
I started off really badly, falling off nearly everything. The session improved with time, and I sent a couple of new, harder routes towards the end. Maybe I should have warmed up a bit. It was a 100 minute session, ending when the gym threw me out.6 -
@cwolfman13 - Sorry to learn that your Sprint was cancelled, but glad to hear that you're not letting the fitness go to waste.
I've been in PT and off the bike for the last 2.5 weeks due to chronic leg issues. Finally got back into the swim yesterday. Easy 1600yds. Gym this morning with modifications from trainer. Hoping to swim twice more this week, then test my cycling legs this weekend.
Gave in to the reality that I can't/shouldn't do the run segment of the Watkins Glen race. So, I have a runner who will be my relay partner. Now focused on building swim endurance and getting healthy as possible before race day. Counting on my base fitness to cover the fact that I'll be slightly undertrained heading into race day.5 -
After having spent the better part of two days in bed with severe lower back pain, I could finally put on my shoes without wanting to cry this morning so I went for two walks today. I called in sick to work on tuesday and only returned this morning and I didn't do any exercise until my walks. Oh well. It's also my diet break so I might've actually been eating in a surplus. Whatever.
The weather's lovely so I've really been feeling the walks. And tomorrow's gonna be even warmer so I took the day off and I will be going to the beach. I am also hitting the gym tomorrow morning and I will google some exercises I could try but I'll consult my trainer once I get there because I don't wanna make things worse. I just missed exercising and doing things.6 -
I have posted for a while since all I was doing was a MASSIVE amount of landscaping and was too exhausted to do any other type of workout.
We finally got the shed. Looking forward to organizing it.
Today, was the first day I actually did a stretching YouTube video.6 -
I was too busy today to do any specific workout but the buses are still on strike here and so I've racked up just over 10,000 steps today walking to places I needed to be so I'm counting that as my exercise today 🚶♀️ 🙂5
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Did same workout last two days -- 30 minute row, easy 25 minute cooldown. Today was 107 at lunch (111 tonight for golf). I did the row right up on the Swamp Cooler. Made it mostly tolerable. 2:22 pace with HR only reaching 150 -- not too bad considering. My Steady State pace has gone from (roughly) 2:28/2:29 down to 2:22/2:23 most days. Not nearly where I used to be 2:10ish, but clear improvement, so I'm happy.
When I first injured my back, I was a good 25 seconds off my old paces (after a year not being able to row). Now, I've cut that in half but still have a lot of work to do. My loose goal this year was to try to get back within around 5 seconds of my old paces. That might be a stretch, but it's a good goal to have. I think keying in on form helped a lot, now I'm more keying in on strength. I don't think my cardio fitness is in terrible shape.
The 35 kg Kettlebell is feeling OK these days. First time I swung it, I thought, "holy hell, that's heavy...". Now, I can rattle off 25 to 30 swings in sets.6 -
Dithered at home again, so only a shorter bike ride, bit over 16 miles at 11.3 mph moving average. Once again, keeping it on the easy side because it was stupid hot, like 90+ F, and humid, sunny.
Went out in a double at learn-to-row, mostly just stabilizing the boat but rowing now and then myself to course-correct . . . but it was a high-effort time to row, due to a wind strong enough to create mini-whitecaps on the normally calm, slow-flowing river (maybe 20mph?). When rowing into the wind, we were also rowing against the current; it makes for a bit of a strength workout, because bodies and the boat/oars catch the wind sail-like pretty well. (It was safe, but I don't do recreational rows in winds that strong, as it isn't much fun, and is more technical during turns and such.)
TBH, between the heat and the bike-plus-row, I feel kind of tired.5 -
I played Ultimate today. I haven't played in two years. Spring and summer leagues were cancelled in 2020. Summer League last year was a hat league; I opted not to play. I figured I was retired from the game. I skipped Spring league this year. Too much else going on. Our team has a lot of old veterans. We play the "Spirited" division rather than competitive. So I was pleasantly surprised when someone took the initiative to put our team back together for Summer League. I wasn't sure I should sign up, but it's fun....
So I signed up. First game was tonight.
As it turns out, not only do I remember how to play, I realize I'm getting much better field sense (after all these years), and I can almost keep up with the young, fast kids.
I caught two or three points, and I made a few passes to teammates right outside the end zone or in it. I also threw some awful stuff that became turnovers. I was in the right place a couple times when a disc was going to a teammate but got carried away by the wind. I guess I read the disc right and ended up with it. Once in the end zone for a point.
Our team ended the game with more points than the other team, and yeah, that's great, but it's really not that important. Most important is having fun, having no injuries, and spirited play with another team that is there for the fun -- win OR lose. Winning is more fun, it's true. But it's not the most important thing.
I bet I'm sore the day after tomorrow. I'm not used to doing over 3.5 miles of essentially sprints. Well, essentially but also some more slow running getting READY to run fast to the open spot on the field or chase an offensive player when on defense to attempt to keep the disc away from them.8 -
Today I decided I needed to be at the gym for my mental well-being so I researched some back exercises and decided I'd talk to the coach about it. She showed me some other stuff to try and overall I ended up with a pretty decent workout. It was intense because I needed to rely more on my core than I usually do and it was essentially only my second workout this week.
After trying each exercise, I decided on this:
5 min bike at a slow pace (141-157 watts)
Deadbugs 3x10
An exercise I don't know the name of, which is basically a one-legged dead bug but with your arms behind your head 3x10 per leg
Arching and hollowing my back while on hands and knees 3x6
Sideways hip wiggles while on hands and knees, basically trying to get my hip and shoulder to meet while keeping my back neutral 3x6
Bird dogs 3x10
5 min bike at even slower pace (127-157 watts)
I am exhausted, mostly because my back muscles feel exhausted. At least they don't really hurt.6
https://youtu.be/HcA7LISXxU4
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