What Was Your Work Out Today?
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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 The survey we had was massively out of date; digging at this cave has been very successful and extended it a lot.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:
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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.
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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..
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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.
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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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