What Was Your Work Out Today?
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Just easier steady state work today. 8400m or so on the rower. Was going to do 40 minutes straight through but ErgData has been "updated" -- that's the app most people use for the Concept2 rowing machine. Dropped my first workout at 4400m and then just did another 4K after that.
Almost all of it under 150 HR (what I try to cap my easy days at). 2:22 or so pace for the two rows.5 -
Push Day in the weight room...
Bench press, incline bench press, decline machine press, seated overhead press, cable press-down
Have to laugh, @MikePfirrman how you equate 150 HR with "easy day". When I'm doing my elliptical sessions, my peak HR is around 150 also, but considering how much I'm huffing and puffing I'd hardly call them "easy!" lol
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Yeah, I suspect I don't get to 150 even when climbing hard. (Fitbit claims 130 max for my most recent session, although I suspect it is duff data.) Bouldering tends to be more akin to sprinting than endurance events. I don't really pay attention to the Fitbit; there will be periods between climbs of lying on the mats when I physically can't move.
I went climbing today. It was good, my best session for a while. I got three new projects in one room. The other room had been reset, and I got quite a lot of the new routes in it.
I only lasted 90 minutes. I did a lot more overhangs and dynos than usual, so I may have worked harder.3 -
The thing is, though, that raw heart rate achieved in exercise isn't very meaningful. Percent of max, or percent of reserve, can be somewhat useful (maybe), assuming a person knows their true max (or has a good estimate - since the common age-based estimates can be way off for a fair fraction of people). IMU, max is more about genetics than training - it doesn't increase by training, though I've read that regular CV athletes hold onto a higher max as they age compared with people who don't exercise as much.
Even with accurate estimates, HR is more useful in cardiovascular exercise, and not so much so in things with factors that influence heart rate via mechanisms other than oxygen uptake. (For example, heart rate goes up in strength training through strain/pressure, so the cardiovascular benefit of X heart rate isn't the same, even in the same person. The strength-y-er the cardio modality, the more heart rate could mislead. In other scenarios, HR can go up for other non-oxygen-consumption reasons, like ambient heat.)
I think Mike's HR ranges are higher than mine, from memory, not sure. For me, 150 would be roughly 83% max, or 75% reserve. That's not that high - someone who does endurance CV ought to be able to hold that rate for quite a while.
I'm not dissing Mike's workouts when I say that - quite the contrary! He's getting a lot of power out of the HR levels he's hitting on the moderate steady state (HR limited) workouts.
The raw heart rate number that represents 75% or 80% of max or reserve will differ by HR max, and reserve will differ based on resting rate besides. Obviously, someone with a higher max will have a higher raw number as their 80% max, or a lower one with a lower max.3 -
30 min hiit.3
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Whitewater.
Mostly class 2 with a few class 3 rapids.
Kayak.
About 12 miles or so, but I don't think that counts me going back upstream in eddies to surf, surf, surf.
We had TWO lunch stops, so it was a long day.
Ultimate tomorrow; my leg is better. Then maybe whitewater canoeing on Friday, but the club trip is meeting LATE so I might just say no thanks. The wind will be blowing hard by then, and that's a pain in a canoe more than a kayak.5 -
40 minute strength ( upper body and core) and 1 hour run 😁😁👍🏻👍🏻4
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Morning run progression 1 min on/1off, then 27 miles on the bike with a few friends after work. No watch used for mileage or power output, just rode by RPE.
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The thing is, though, that raw heart rate achieved in exercise isn't very meaningful. Percent of max, or percent of reserve, can be somewhat useful (maybe), assuming a person knows their true max (or has a good estimate - since the common age-based estimates can be way off for a fair fraction of people). IMU, max is more about genetics than training - it doesn't increase by training, though I've read that regular CV athletes hold onto a higher max as they age compared with people who don't exercise as much.
Even with accurate estimates, HR is more useful in cardiovascular exercise, and not so much so in things with factors that influence heart rate via mechanisms other than oxygen uptake. (For example, heart rate goes up in strength training through strain/pressure, so the cardiovascular benefit of X heart rate isn't the same, even in the same person. The strength-y-er the cardio modality, the more heart rate could mislead. In other scenarios, HR can go up for other non-oxygen-consumption reasons, like ambient heat.)
I think Mike's HR ranges are higher than mine, from memory, not sure. For me, 150 would be roughly 83% max, or 75% reserve. That's not that high - someone who does endurance CV ought to be able to hold that rate for quite a while.
I'm not dissing Mike's workouts when I say that - quite the contrary! He's getting a lot of power out of the HR levels he's hitting on the moderate steady state (HR limited) workouts.
The raw heart rate number that represents 75% or 80% of max or reserve will differ by HR max, and reserve will differ based on resting rate besides. Obviously, someone with a higher max will have a higher raw number as their 80% max, or a lower one with a lower max.
Yep. All accurate. I think my max is like 194 or so. But I know some people that max out at over 200. 150 is really too hard for a steady state day (and like 80% of max for me). I don't use HRR that often, but if I did the math on it, it would likely (I'm sure) lower as a percentage of HRR. My RHR (resting heart rate) is like 50. Now, I've been doing massive amounts of cardio for years. When I started doing cardio, when I was obese, it was in the mid 60s. Just means my heart is much more efficient now.
Also, the 150 is from cardio drift. I likely had a pace too fast yesterday. My first 10 minutes is usually barely in the 120s, then the next 20 minutes in the 130s and low 140s. Only the last ten minutes did it reach 150, but on an ideal true "steady state" workout, it should rise to around 65% to 70% max and not exceed that (for me, around 143/144). If I had better discipline, because I'm a huge proponent of polarized training (keeping your easy days easy and your hard days hard), I wouldn't hit 150.
With that said, at 150, I can talk without a ton of effort and, when my wife isn't home, I might even sign along to songs on my Spotify -- need to get ready for Seniors Karaoke nights! Talking is actually a great way to check and see if you're working too hard. Singing is also a great way to check. If you can sing along while you're doing cardio, you're not working too hard. On hard days, I'm struggling just to breath and get oxygen to my brain by the last set. But that type of hard is something you acclimate to over time and really shouldn't do unless you have built up a solid base cardio program.3 -
I lifted, doing:
Hangboarding. My fingers are pretty strongk at the moment.
Weighted pull up I got +25 kgs, a PR.
Bench 3 sets of 5, 50 kgs
Deadlift 2 sets of 7, 100 kgs
I only got 12k steps in, making it (I think), the most sedentary day of the year so far.
One thing I forgot to log was a trip to the sea this weekend. My Mum wanted to watch the sunset from Hunstanton, so I drove her there. I was a bit under-prepared, so when I went for a swim I just wore my boxers. Normally, I last about 40 seconds, turn blue, and insist to onlookers that it's lovely once you're in. This time, it was genuinely a nice temperature, so I got a decent swim in.
Love the fact that you swam in boxers.
Nice stroke. High elbows on the return and head in the water. Think you must spend some time on the surface, not just underwater! 3 -
I'm helping my sister move. A lot of it is waiting around doing nothing but then a lot of it was lifting and carrying heavy things. I surprised a few people by my strength 😂 (she has deviously heavy chairs that look like they would weigh nothing, that I lifted like they weighed nothing and then this dude was helping us get it all on the elevator and I was so careful about explaining how heavy they were and making sure he had them so the oof he made had me cracking up).
I had 2,75L of water throughout this all (it's only 5.30pm and it's 24C out) and haven't had the need to pee at all so I think I might've been sweating more than I thought (I'm on shirt number 3).2 -
bojaantje3822 wrote: »I'm helping my sister move. A lot of it is waiting around doing nothing but then a lot of it was lifting and carrying heavy things. I surprised a few people by my strength 😂 (she has deviously heavy chairs that look like they would weigh nothing, that I lifted like they weighed nothing and then this dude was helping us get it all on the elevator and I was so careful about explaining how heavy they were and making sure he had them so the oof he made had me cracking up).
I had 2,75L of water throughout this all (it's only 5.30pm and it's 24C out) and haven't had the need to pee at all so I think I might've been sweating more than I thought (I'm on shirt number 3).
@bojaantje3822 - It's fun to defy people's expectations, isn't it? I've helped much younger friends (like half my age) move, and gotten some "let the guys lift that" reactions . . . right before I picked a thing up and carried it out to the truck. 🤣 I wouldn't take real risks for the surprise value, but sometimes folks do underestimate us . . . !3 -
Sort of rest day today, so I'll probably get out in the yard/garden and take care of some chores since it will not be above 90 degrees. It actually will only be low 80s. So much better.
Then in the evening I'll put on my bright yellow shirt and head to the sports fields for an Ultimate game. I skipped the last two games because I was injured. If I don't hurt myself, I'll play the whole game. If I re-injure myself, I hope I'm able to just stay on the sidelines. I didn't even GO to the fields last two weeks because I worried if I was there I'd play, and that wouldn't have been good. Like I seem to say every year I play, "This might just be my last year as an Ultimate player."
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Another boring steady state day. Did around 7000 meters (around 34 minutes, I forget actually). 2:25 pace. Slowed down a bit today as I did it outside. Got up to low 80s, really mild for Tucson, but it was humid for us. 40 something percent. Did this on the deck, which my dogs thoroughly appreciate. They sit out there with me and enjoy the sun and fresh air. A real treat for this time of year in Tucson. Where everywhere else in the US has had unseasonably hot temps, ours have been cooler than normal this year so far (because of all the rain).
I do my Steady State days unstrapped now (my feet aren't tied down) and sweat can be treacherous. If you lose grip, you can fall off the back if you're not exhibiting solid form, so I kept having to wipe my hands on my shorts for the last 2K meters.
HR hit 150 again, but not till right at the end. Was a gradual creep today. Probably should have went easier as I have golf tonight and a really hard planned row (and lift) tomorrow. I forget the exact row, but it's similar to the 4 X 2K that I'll do, but with less recovery time. Sound brutal. We'll see.4 -
Thursday is my cardio day, so an hour on the elliptical, my own version of "hill work," alternating 2 minutes at 160 steps/min pace at ever increasing resistance, 1 minute at 80 steps/min at a consistently low resistance.
As a teen I was a cross-country runner with a resting HR in the 50's. Fast forward a few decades, my stamina is nothing like it was, but I could turn that skinny young-me into a pretzel! (Though actually I think my stamina itself is fine...I proved a couple weeks ago while camping I can still hike for hours without end, just not at speed.)5 -
Quick outdoor swim with friends. Probably about 800-1000 yds at most, but a leisurely non wetsuit swim was the right thing to do with temps around 95 degrees.
I will ride the bike before work tomorrow, or else continue my run progression.3 -
PT session:
Started w core super sets, sled, leg extension, walking lunges, another leg extension variation. My legs are sore!3 -
Decided not to risk a bike ride due to intermittent pop-up thunderstorms hereabouts, so when the weather cleared in time for my open rowing supervision gig tonight, I put my racing single in the water and rowed for a while, after getting the open rowing attendees launched.
Glassy flat water, which was nice, but man, was it ever humid after the rains. Temp "only" in the 80s F, and I don't know the humidity numbers, but it felt like a steambath. (It's about 90% humidity now, but it goes up after dark because cooler . . . maybe 70s percent or so earlier?)
I kept the pace super-relaxed, but my Garmin still says my heart rate went crazy high - almost even time periods in each of Z1-Z5, which is completely out of whack with the effort level. I felt normal (just hot), so either it was bad readings, or high because of the heat, I don't know (or care).
Since I needed to get back to the dock in time to help others land & carry boats, and had started last of the group, I only got in about 5.5km.4 -
I threw a Callahan in our Ultimate game tonight. My first ever. I haven't seen one thrown in over a decade.
Not very happy about that, but the game was fun aside from that.4 -
40 minute lower body and core workout, 1 hour run 🏋🏻♂️🏃🏻♂️😁3
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I threw a Callahan in our Ultimate game tonight. My first ever. I haven't seen one thrown in over a decade.
Not very happy about that, but the game was fun aside from that.
By the way, in Ultimate, a Callahan is NOT a good thing. Well, it's a great thing for the team catching the disc. They catch it in their end zone and score a point. It's not a good thing for the team that was otherwise on offense because they just threw the disc to an opposing player... in their end zone.
Other team had flubbed a throw and it went out of bounds by the end zone. I picked up the disc and walked it up to the corner. The defense was pretty good, and I wasn't getting good cuts down field. Another handler was in the end zone and was open. I threw a flick (forehand), but it didn't fly right and ended up in a point for the other team.
We still had a fun game anyway, and I wrote a fun cheer for the other team like I usually do. That's another Ultimate tradition; you cheer the other team after the game.
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Well hopefully I haven't gone and broke it! I was doing my usual Elliptical workout this AM and at 159 minutes, 9.89 miles, it just stopped! I can barely budge it. I got off but I can't see what happened. I'm hoping its just a screw or two. I still had 1 hour left in the movie I was watching! :-(
My one son said he would come over after 8 PM (after his young kids are to bed) to help my other son, to take off the Cowling to see what happened. Probably should oil it too while we do. I'm a bit mechanically inclined(as most nurses are)but my eyes are older than theirs and I would need brighter light than available in my basement to do it myself.
I have amounted at least 2,000 miles on it since 1/3/22. But it is a gym quality one I bought for $600-$800 in 2010. So hoping just a connection. And that is a extremely conservative number logged since I started charity miles 1/3/22. I only noticed about maybe 2 months ago that my I Phone only picks up about half my steps on the Elliptical or my daily steps and I have only added the missed steps since then.3 -
Still a little steamy here, but rain held off, so I got in the usual roughly 7k row, in bow of the double.
That'll be it for formal exercise today - I'm heading into lunch at a beer garden with a friend. Happy Friday, all! 🍻4 -
Just finished up my monthly inner (indoor) rowing club row. What a bear! I do my club rows on my lifting day, just so I can keep my easy days easy. So, this was done after my 5 X 30 rep workout -- with 150 reps (for each body part) of compound shoulders, legs, chest. So by 11 AM, I'm already pretty sore.
This month was row 7777m with 7 minutes rest, broken up any way you want to. I did a "waterfall" workout with it -- 3500m/3', 2500m/3', 1200m/1', 577 to finish. Was as brutal as I thought it would be! HR hit 170 by the 2nd set and 93% max by the last one. Ended up finishing it with around a 2:08 pace, which is roughly 11 or 12 seconds off my best paces back in my early 50s, so I felt good about getting it done.
My muscles were spent before my cardio was or I think I could have possibly done better.
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walking outside - until it felt way too hot - then indoors on treadmill ... looking forward to tomorrow when will have access to a pool to swim laps ...3
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20 min workout in office.
90 min hip hop dance class.4 -
Two hour run so far with another upper body strength workout planned today3
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NROL full body workout.3
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Rowing in the quad, me in 3 seat (engine room, yay!), in a boat that included (at the extremes) a former Big Ten champion rower, a woman who just took the learn to row class this summer, and ages from early thirties to mid sixties.
This is a fun thing about rowing, that people at very different technical levels and strengths can row together productively, as long as everyone has the initial baseline technical mechanics down. We all had a good time.
It was the usual roughly 7k distance, with good energy in the boat despite the temps already being in the 80s F and humidity steam-bath-like (80% or so at the start). So. Much. Sweat!3 -
PT session: RDLs, sumo squat, leg extension, pull ups, hip thrust, row variations, lat pull down, this other variation I don't know the name of but it felt really good.4
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