What Was Your Work Out Today?
Replies
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Got my hour on the treadmill, the one which elevates all the way to 30 degrees incline. Rather than a series of hills or series of speed variations, kept it simple...start at 1 degree and a fast walking pace, EMOM increase by 1 degree and decrease by .1 mph until I hit 30 at the halfway point, then spend the second half-hour doing the opposite, slowly decreasing incline while increasing speed.
That was one of my favorite workouts during lunch at work, though the treadmills there didn't go to 30 degrees. It's amazing how much work it takes to walk up a steep incline, even at a slow pace. Hits different muscles than walking or running on flat ground. The constant changes in speed and incline keep you from zoning out as well.
3 -
Another hike.
This time much more local. Only a five mile drive to the trailhead, then a ten-mile hike up one creek, over a ridge, and down into another watershed. My plan was to hike about four miles up the one creek. There is another hike about seven miles; I figured I'd save that hike for another time. I had been planning to explore both of these trails for quite some time, especially since a local land trust obtained a key property and built a connecting trail.
Well, as it turns out, the trail up the one creek now continues all the way over. The other trail used to go along gravel roads. The new trail goes through many different habitats and trail types from narrow mud to wide gravel road. At the top, I checked my GPS device and saw there was a loop I could do named after a local leader in conservation. Then I decided to add one more little loop that included a STEEP muddy descent down a single track and a huff back up to that first loop. All nice.
From the top and a few other places, I could see several of the Cascade volcanoes as well as the highest peaks in the Oregon Coast Range at the same time. I got back close to my car and had to hoof it a quarter mile up another trail and then back so I could log exactly 10.01 miles. I like palindromes.
5 -
Woke up early to get to the gym by 5, note on the door said they wouldn't open until 8. No explanation given, but not a delay I could afford to wait. Went home, showered/changed, and got to work early. No cardio for me for the second day in a row, which bizarrely enough I actually WANTED to do today. For years as an avid weightlifter, I dreaded cardio day as a necessary evil to endure and get out of the way...now, this morning I was disappointed I could not do cardio. What is happening to me?!?Woke up early to get to the gym by 5, note on the door said they wouldn't open until 8. No explanation given, but not a delay I could afford to wait. Went home, showered/changed, and got to work early. No cardio for me for the second day in a row, which bizarrely enough I actually WANTED to do today. For years as an avid weightlifter, I dreaded cardio day as a necessary evil to endure and get out of the way...now, this morning I was disappointed I could not do cardio. What is happening to me?!?
Uh oh, @nossmf, this is the first sign that you are approaching the slippery slope leading to cardio bunny status! It's not too late though, since early diagnosis is the key to managing the disease.
So as long as you don't start buying skin tight brightly colored Lycra workout clothes, or tracking your workouts on social media platforms like Strava, Training Peaks or Garmin Connect, I'd say there's still hope for a full recovery.
My recovery from surgery has been slower than I'd hoped for, since I had a reaction to the betadine solution used on my abdomen and I still have a lingering cough and congestion. Antibiotics haven't really knocked out the symptoms, though I'm making some progress.
I'll ride with the tri club tonight and again tomorrow night. This is all indoor stuff, even with mild weather.
I'm in a 3 week countdown to completion of kitchen remodeling and then a15 day trip to Fla. I'll make up for lost swim, bike and run time once I get to Florida.
LOL, yup, @nossmf - one foot on the slippery slope (of your incline treadmill), for sure: Some cardio can be addictive!
I've not turned to skin tight bright lycra (unless you count the fluorescents I wear as "powerboat don't hit me" colors, only the jackets of which are lycra), nor Strava/Training Peaks. But I was literally called a "cardio bunny" here on MFP by some guy who was hyper-focused on strength training, fully dismissive of cardio.
Gotta watch out, nossmf - this could happen to you!
@Djproulx, sorry to hear recovery's not maximum speed, but it sounds like you're well on the on-ramp to your normal routine. Sending continuing well-wishes for steady improvement!
5 -
I took an originally unscheduled rest day yesterday, other than doing my home PT exercises. I got to thinking about how I'd been feeling, a little too much accumulated fatigue, felt like muscle fatigue not muscle soreness. I think I'm going to back off strength training to a couple of times a week rather than three while twice a week physical therapy is happening (especially given my taskmaster new PT guy), and keep an eye on how I feel.
Today, just the stationary bike ride, a little faster than Wednesday, but it felt substantially easier after the extra recovery day. The usual 60' (93W) + 3' CD (76W), about 80% Z2 and 18% Z3 so still pretty moderate. Bike claims this is a bit over 24k/15mi, 2:36/1k split which supposedly equates to similar time but for 500m on the Rowerg. I haven't machine rowed a solid uninterrupted hour in years, so I dunno, subjectively.
@swimmom_1, @dralicephd, it's nice to see both of you back here on the reg after your various machine-related challenges and what-not!
Home PT stuff later, before bed, as usual.5 -
Good workout this moring, Upper body, core and cardio.
Stretched
40 minutes on the spin bike, heart rate avg/max: 138/164
31 minutes on the treadmill, heart rate avg/max: 136/151
41 minutes lifting weights
Superset
- Barbell Bench Press: 10@135, 10@145, 10@155, drop set: 10@165, 10@145, 10@125
- Wide Grip Lat Pulldowns: 10@120, 10@140, 10@150, drop set: 10@160, 10@140, 10@120
- Dumbbell Overhead Press: 10@25, 10@30, 10@30, drop set: 10@30, 10@25, 10@20
Superset:
- Rope Triceps Press-Downs: 3*10@30lbs
- Crunches: 3*25
- Cable Bicep Curls:3*10@25lbs
- Landmine Twists: 3*10@55lbs
- Resistance Band Face Pulls: 3*10@80lbs
Stretched4 -
Dragged a few weights up. Few exercises to see what's possible at the moment after having lost pretty much my complete deltoid (and lots of other muscles) to a complex fracture. Used a 6kg bar.
Benchpress 6kg: 25reps, 5 sets
Bentover rows 16kg: 12 reps, 5 sets (just about)
Deadlifts just for form before and after
Biceps curls 8.5kg: 12 reps, 3 sets (biceps? What biceps?)
Benchpress 8.5kg: 25 reps just because.
Kneeling pushups: 6, 5, 3
Oh well... it's a start
5 -
Thought I'd maybe row and lift today, but shoulder hurts so I decided to nope that. More stationary bike, once again 60' (91W) + 3' CD (82W), 34% Z3, 64% Z2, remainder below, felt pretty easy tonight . . . as it should.
Probably rest day tomorrow, not sure about Monday because I'm driving a ways to another city for some Presidents Day social nonsense with rowing buddies at a brewpub. We'll see how it goes.4 -
Good workout this morning. Cardio and Core.
Stretched
48 minutes on the spin bike, heart rate avg/max: 133/162
32 minutes on the treadmill, heart rate avg/max: 131/147
24 minutes of core exercises
- Crunches: 5*30
- Weighted Side Bends, each side: 5*10@40lbs
- Landmine Twists: 4*10@65lbs
- Kettlebell Romanian Deadlifts: 4*10@50lbs
Stretched
4 -
I did a very modest run/walk session for 40 minutes today. Did a 3 min run/1 min walk for 40 minutes at a very slow pace to be sure I stayed pain free. I only went 3.5miles.
While my run fitness is lousy now, at least I'm able to get back at it. I plan to do 3 easy runs this week to supplement the bike work. I'll get some pool days in as well.
I've got sixteen weeks until the first race of the season, an Olympic distance tri. That's plenty of time if I do the work and avoid injury.5 -
Elliptical Interval setting 150 minutes for 10.0 miles, zone 3 and a bit in 4.4
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Exploratory hike through a land trust that's a private company and a working landscape with public access. The owner is doing amazing things with resource management. I'm impressed. I'll go back.
Double palindrome; mileage was 11.11 miles, and time was 252 minutes.4 -
Wednesday
Climbing, 2.5 hour session. I was terrible. I probably should have moved onto slab early on as I got pumped quickly, but I spent my time on silly overhangs.
Saturday
Caving
GB cave in the Mendips. It was about a 4 hour trip; a very pleasant gentle bimble. We saw most of the cave. There is one bit that needs a ladder and (for those not confident on ladders) a belay. When we got to this bit, the ladder was pre-rigged by another group, so I went up (no belay) for a quick look around. Since our group was quite big, and some would definitely need the belay, we decided not to do this. We tried coming back a more sporting route, up a waterfall then a very hairy rope climb to a bit that looked sumped. So we turned around and went back up Mud Chute, the way we came in.
Sunday
Rod's Pot, probably about a 4 hour trip. This is a very Mendips cave; a bit sporting (you could do some damage if you fell at some points); very narrow at some points (I got completely stuck crawling into a random side passage); a bit muddy and a bit of of a maze.
Our original plan was to do the through trip to Bath Swallet, but that needs SRT and a couple on the trip weren't happy with that. So we slowly meandered around. The survey we had was massively out of date; digging at this cave has been very successful and extended it a lot.
GB post cave:
5 -
I was literally called a "cardio bunny" here on MFP by some guy who was hyper-focused on strength training, fully dismissive of cardio.
Gotta watch out, nossmf - this could happen to you!
I remain addicted to my lifting, even if I can't do it at the moment. So if you don't mind, I'll go with "cardio coyote" until I can resume lifting. 😎
That said, I didn't get my cardio time today on account of the gym opening late due to the federal holiday, and if I can't hit it before work then I don't hit it at all. Had to adjust my lunch plan to account for no exercise calorie burn, but I got it done with room for dessert tonight and still be under, so bonus!5 -
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).2 -
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.
5 -
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.0 -
5 miles to and around the lake.
Then walked another mile and a bit more back home..
4 -
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.1 -
Just a super easy treadmill walk (incline) and then Assault Bike, around 45 minutes total. Cut a but short today.1
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Elliptical Interval (HIIT) setting first session 124 minutes for 8.14 miles, zone 3. The had to babysit for about 2 hours, then the second session Interval setting again 56 minutes for 3.75 miles, zone 3= 180 minutes, 11.89 miles.4
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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.4 -
An elliptical was available when I got to the gym this morning, so I was able to immediately implement my plan of 60 minutes consisting of 20 separate hills at a 2m work/1m rest interval. Steadily increased the incline and resistance to a max at hill 15, then reduced on the back end back to starting levels. I anticipated I would increase my calorie burn by maybe 15%, but because the additional time was spent at the highest intensity the actual burn increased by 25%. Quads are exhausted now, so tomorrow will definitely be a treadmill day to give my quads a break while working my calves/hammies.
The only bummer was I forgot to click "save workout" when I was done, so next time I'll have to again pay attention and make adjustments minute-to-minute instead of just letting the computer change for me. Oops.4 -
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.4 -
Just added a half hour of shoveling snow. I won't count the half hour of hand wringing after to restore circulation in my fingers, lol.3
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@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.
1 -
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.2 -
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! 2
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