What Was Your Work Out Today?

Did around 70 minutes of cardio yesterday -- mostly treadmill @ an incline, but then some Assault Bike to end.

Today was lifting in the AM followed by a 30 minute row for distance, restricted to 20 SPM (strokes per minute). My one at the beginning of the month was like 6500 meters. This was over 6600, so nice improvement (2:16 average pace).

Djproulx wrote: »

I had my Day 10 post op visit to the surgeon this morning. Needed all of 5 minutes. He said I'm clear to resume all activities. Just to be sure, I asked specifically about swim/bike/run/deadlifts/squats. His answer: "Yes to all of it. Picking something up won't hurt you. Get back at it, just don't go super heavy the first week or two."

That news cleared me to join my training friends for an outdoor bike ride this afternoon. Temps were in the high 50's with some breeze. Four of us rode a short hilly route around a local reservoir and adjacent orchard, covering 23 miles at a 15.8mph average. I was sucking wind on the climbs, but managed to stay with the group. Felt good to be out on the bike, as the trainer rides have been somewhat boring lately.

Plan is to run tomorrow, swim Wednesday, then back on the bike Thursday.

Congrats on being back in the game! I know you didn't let it slow you down too, too much, but that's good to hear there soon won't be any limitations.

Thanks, @Mike - I had been in a funk lately, so the doctor's words were very timely. And today's ride reminded me how much I enjoy doing the work needed to keep up with my tri club friends.

Hour on the elliptical, hills.

Technically, it was 50 minutes of work, plus five minutes of cool down, which I've always rounded up to an hour. But next time I get on the elliptical, which allows me to record manual workouts for the computer to adjust automatically upon repeat, I'm gonna record a new 60-minute workout rather than the 50-minute I've been using. Still not sure why I had 50 minutes. But if I'm going to be doing a legit hour on the treadmill, least I can do is a legit hour on the elliptical, then I can truly see how the calorie burns compare. Quick mental math says they'll line up perfectly, but we'll see. Reality doesn't always match theory, the scientist in me is quick to note.

Just a super easy treadmill walk (incline) and then Assault Bike, around 45 minutes total. Cut a but short today.

As predicted, no workout Sunday (rest day) or Monday (unless drinking craft beer, eating pub food (tots skillet!) and playing presidential bingo (yes, really) counts as a workout, which seems doubtful . . . but I had fun).

Energized by 2 days off and, ahem, yesterday's calorie surplus, today's stationary bike ride felt easier than usual at the same intensity, so 60' (93W) + 3' CD (77W), about 1/3 Z3 and 2/3 Z2.

I moved in some way (not sure what) that aggravated my shoulder to a constant dull ache (🙄), not debilitating but unpleasant, so I'm skipping lifting for a while (any excuse works, much as I don't love it, but this seems like actually a good one). I even skipped PT home exercises last night, but will do them tonight.

I have PT appointment tomorrow, so maybe we can figure it out, assuming the appointment doesn't get wiped out by the predicted sleet/snow/freezing-rain/ice-storm/wind that's forecast. This isn't an unusual Winter forecast for here, but we never know when it'll turn out extra fun. Keeping power on would be nice, since it's sub-freezing air temp.

Did an easy swim workout just to get back in the pool to see how the stretching and reaching of a crawl stroke would feel. I was a bit tight, but not sore. It was a very easy paced 1000 yd swim.

Back to see my trainer tomorrow.

@Djproulx, good to see you easing back into your regular routine. I'm sure it feels good to get back into. I hope the surgery will put you in an overall better/safer spot moving forward.

My day:

Physical therapy appointment, which got moved earlier in the day because of the crum-ola weather forecast. There was already a pebbly sheet of thin ice on my driveway when I left home, and my windshield was fully iced over post-appointment, but the roads were thankfully still fine.

PT added some mobility exercises (upper spine, scapulae, neck) to my home regimen plus some shoulder strength (internal and external shoulder rotations with band resistance, scapular protraction in flexion), with directions to mix and match with my pre-existing exercises to get a reasonable daily time budget.

Tried another short machine row tonight (2k + 2' CD), 2:25.4 pace/21spm on the 2k, mostly Z3, a little Z4 & Z2. Only hurt a little during, seems OK after, which is reassuring.

Followed with the usual stationary biking, not expecting much after the row, just going for the "75W minimum, see how it feels" as usual, but it felt pretty easy to do the 60' at 101W, 3' CD at 82W. Pushed a little within comfort at the end into 140W-ish range, so got HR to 155 (2 bpm above 220-age, but actually only about 86% HRmax, 80% reserve) at the very end, still not panting or anything so that seems about the right RPE for the lower edge of anaerobic. Mostly Z3, only about 4' Z4 at the end, using Garmin's zones.

Still need to do some of the home PT exercises before bed, and will.

nossmf wrote: »

Elliptical - one hour, hills

I know my plan was to NOT do the elliptical again so soon, but all the 30-degree treadmills were in use, plus the elliptical is able to log into my Netflix account so I watch movies as I workout, and the current movie was just getting to a good part when I ended yesterday, so yeah. 😎 But the way my quads are barking at me, I'm gonna need to do a treadmill work tomorrow regardless if it's a 30- or 25-degree treadmill.

@nossmf, I'm starting to see signs of serious cardio addiction . . . be careful!