What Was Your Work Out Today?

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  • Djproulx
    Djproulx Posts: 3,084 Member
    AnnPT77 wrote: »
    Djproulx wrote: »
    (snip)
    So yesterday, I started with a beginner's mindset related to running. Did a 45 minute SLOW jog, going 4min on, 1 min off. The purpose was to keep my heart rate at Z2 or below. I'm going to do more frequent runs (3x/week) at a very gentle pace for now while continuing my cycling and open water swimming.(snip)

    While granting that I under-do highest intensity work personally, I think the value of long-duration LISS is underappreciated in the popular fitness blogosphere. (Rowers often call it LSD: Long, slow distance.)

    It's unglamorous, not exhilarating. But any serious training plan IME includes lots of it (in percent of training time terms). Seems essential for well-rounded CV fitness. ;)

    Agree. It doesn't get too much play in pop fitness culture. IT IS however, widely employed by endurance athletes as the safest and most reliable way to build great aerobic and muscular endurance over time.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Five of the six triathletes who raced last week turned out this morning for a 56 mile ride I had mapped out. Two of the group have fall 70.3 races on the schedule, so I knew this would be a tempo ride that would test me.

    Since I was the route creator , I started off pulling the group at a 19-20mph pace. It wasn't bad for the first twenty miles, but I could feel that our strongest cyclists wanted to go harder. So, when we reached a turn on to a 14 mile "backstretch" I asked a friend to take a turn in front. That started a horse race of sorts. There was a large gap that opened up quickly, and I tried to stay within reach of the two faster riders. I couldn't stay closer than a quarter mile and the two women in the group lagged behind, saying "we don't want to play that game today" (Smart move on their part).

    When we pulled into a convenience store at mile 30, our average pace was just under 20 mph. I knew this was way too fast for me to maintain for 56 miles today.

    The second half of the ride is almost all open country and it became both hilly and very hot in the bright sun. By the time we hit the last turn, I was out of fluids, having consumed 3.5 bottles in 50 miles. It just wasn't enough. The finishing leg is a long slow uphill until the last mile, which is a 5% grade. I was cooked. Left quad cramped enough that I had to get off the bike twice in the last two miles. I limped into the parking lot, stripped off most of my kit, and put a water soaked towel over my head.

    My speed and power numbers fell off a cliff, finishing the 56miles at a 16.0mph pace. Power meter showed a 2200 calorie expenditure at a 156w ave. Despite bonking fairly badly at the end, it was a very good ride with my favorite riding crew. I plan to do it again soon, only slower and better hydrated. :)

    Plan to do a short, slow run tomorrow.

  • jukk0u
    jukk0u Posts: 1 Member
    Dumbell arm curls, incline bench press, and BURPEES (modified with a couple of knee bends after the push-up, because I'm too old to do the jump upon standing.

    Burpees aren't in the database, What the heck?!

    I usually do some Pilates type moves and stretches right before climbing out of bed.
  • Djproulx
    Djproulx Posts: 3,084 Member
    Rest day yesterday. Did a 45 minute run/walk today. Garmin said this workout was BASE training, so that's right where I should be.
  • AnnPT77
    AnnPT77 Posts: 36,345 Member
    Guess what? Rowed again. Big surprise, eh? ;)

    At least my electricity is back on (after 3 flippin' days), and my flat tire is . . . well, still flat and on my car's spare tire holder until Wednesday, but that'll have to do for now).
  • nossmf
    nossmf Posts: 13,951 Member
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    DB Press <superset> DB Row 5x5
    Seated Smith OHP <superset> BB Shrugs 3x8
    Cable Pushdown <superset> Preacher Curl 3x8
  • Djproulx
    Djproulx Posts: 3,084 Member
    Strength session with trainer this am. Total body work.
    This afternoon a friend and I rode a 35 mile route, though I didn’t finish it. Broke a front spoke at mile 31 so he finished then returned to pick me up. It was a nice aerobic paced ride til the breakdown, 16mph average
  • kqqpb8kq2q
    kqqpb8kq2q Posts: 15 Member
    I am in north Florida, so my workout today was putting plywood on my windows and cleaning up the yard so that old kids bicycle does come crashing though someone’s window.

    70 minutes

    782 calories (per Apple Watch)
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Managed to get into the gym today. A bit late because of work so I shortened it slightly. Today was full body plus lower body assistance. But cut the assistance a little.
    • Front squat- 5 sets of 5
    • Bench press- 5 sets of 5
    • Dumbbell row- 5 sets of 8
    • Hamstring curls- 3 sets of 8
    • Leg extensions- 3 sets of 10
    • Ghetto Glute Ham Raises- 3 sets of 4

    Heaviest squats I have done since my back injury, but still light. Back was fine, although it didn't like the machine stuff at the end. Never really used machines for the legs much- so getting used to it. Overall it was a decent session.

    I managed to get in a swim the day before yesterday as well- about 20 minutes. Tomorrow I will either swim again or do a treadmill walk.
  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member
    edited August 2023
    Catching up here. I do a regular short early morning elliptical. Extra elliptical work on Saturday but nothing else. A short bike ride on Sunday. 25 minute run outside, late in the evening on Monday. Today I rode the bike to the pool and back, swimming 1600m. Mostly front crawl but included 100 IM, 100 flutter kick w/board, and 100 fr w/ pull bouy, as well as some awkward technique drill lengths. Then this evening, another 25 minute run outside just after sundown as the air started to cool.
  • ashleycat7921
    ashleycat7921 Posts: 6 Member
    23min workout.
    Warmup, HITT & cardio, Abs. Plus a cool down.

    https://youtu.be/-p0PA9Zt8zk?si=fT5iFIOtt9bZAyP2
    Warm up.

    https://youtu.be/2MoGxae-zyo?si=tCkPAoO8VbkdEj6V
    HITT& Cardio

    https://youtu.be/2pLT-olgUJs?si=eyqct2lEVR6iGBBZ
    Abs & core

    https://youtu.be/tXWh-dowiLg?si=dlHb9b6PR4lJFXBw
    Cool down stretch

  • nossmf
    nossmf Posts: 13,951 Member
    Lower Power

    Rack Pull 5x5
    BB Hip Thrust 5x5
    One-Leg Press 3x8
    Seated Leg Curl 3x8
    Seated Calf Extension 4x12
    Cable Crunch 4x10
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Felt absolutely terrible for the last 24 hours, but somehow roused myself to the gym. Full Body + core today:
    • 3 sets of 5 conventional deadlifts
    • 5 sets of 5 barbell overhead press
    • 5 sets of 5 super-strict chinups (chest to bar, slow eccentric down to full stretch)
    • 4 sets of 8 snatch grip shrugs (because why not)
    • 3 sets of 8 chest-supported rows
    • 3 sets of 12 cable crunches
    • 3 sets of 5 hanging leg raises
    • Bonus Sumo deadlifts for fun

    I completely messed up OHP today- I was meant to do week 2 of month 1 of 5/3/1 but I had a mental issue, and, well, never mind. Overall the session was easy and light, which is kind of the intention of today especially as my back is still a little iffy. But it went well. Did some Sumo deadlifts for fun at the end and they went up shockingly easily. Probably do a few every week from now on, see if I can pull some significant (for me weight) in the future- I guess I am built for them.
  • _John_
    _John_ Posts: 8,646 Member
    edited August 2023
    Quick leg workout for me. 2 warmup sets on squats and then:

    1x failure leg extensions then took the 3 steps to my squat rack and then:
    1x failure (well, almost, no way I was getting another) backsquat and then immediately:
    1x failure body weight squats

    Then I tried not to puke for 30 mins.
  • AnnPT77
    AnnPT77 Posts: 36,345 Member
    Dang, more rowing: Around 7k for the first real row in a single** this season (rec single, not racing single; easy to moderate steady state).

    ** I took out a rec single that was badly set up for me (tall person had just docked it) for about 3' to demo river turns for a newbie during the learn to row class. River turn = back with one oar while rowing with the other so the shell spins on its center. Other than that, I've been rowing quads (4 scullers) and doubles (2 scullers).
  • Ernest_Nigma
    Ernest_Nigma Posts: 78 Member
    edited September 2023
    Daily early morning elliptical, still. Only 15 minutes or so while the coffee is brewing. I figure it replaces the exercise of walking a dog, without the clean up. :smiley: I tried the 4 minute run to 1 minute walk for 40 minutes on Wednesday. The heart rate recording traced a nice saw tooth pattern but stil trended up almost as high as straight running. Tried just walking outside at a brisk pace for half an hour yesterday. I was up too early this morning so, instead of tossing around trying to get another couple hours, I was at the pool to swim when the doors opened. My apple watch daily movement ring was almost closed by 7am. Maybe something else later? Lots of day left!
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    Got to the gym for some cardio. Incline treadmill walk for around 42-43 minutes, bike for 10 minutes. Fine.
  • AnnPT77
    AnnPT77 Posts: 36,345 Member
    edited September 2023
    Rowed bow of the double again with one of the guys in stroke, mostly moderate steady state with some technical work. (Who am I kidding? It's always pretty much non-stop technical work on something, because rowing in shells is like that. :D .)

    It was more like 8k this time rather than the usual 7k, because we did a double loop upstream rather than a full boathouse-upstream bridge-downstream bridge-boathouse loop. (The water ski team was practicing and we can usually agree to split the river, with us upstream, them downstream where their buoy course is.)
  • nossmf
    nossmf Posts: 13,951 Member
    Did an hour on Thursday of elliptical hills before my first graveyard shift, and this morning did another hour of elliptical hills after my second (and final) graveyard shift. Kept the intensity moderate: RPE 6 on the first, RPE 7 today. According to the machine, I burned almost as many calories today doing unchanging moderate hills as I used to do with hills which varied from low- to high-intensity and back, with time spent as high as RPE 9. So easier workout...far easier breathing...just as many calories burned... yep, this will be my new standard for the time being, until I grow bored with it, lol.

    Little tidbit, I login to the elliptical to track my workouts, and it told me I just passed 500 miles worth of elliptical workout since I started tracking at the start of the year. Go figure.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited September 2023
    Back from my week off, I have spent far too much time travelling in my car the last week and my back is paying the price unfortunately!

    Today I did a 3 hour yin yoga workshop, turned out to be a really nice way to ease myself back in after a week off. Some intense hip and back stretches which were very much needed.

    Probably not many calories burned but I don't worry too much about that with yoga.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    edited September 2023
    Full body plus gettin' mah pump on:
    • Warmup
    • Front squats- 5 sets of 3
    • Bench press- 4 sets of 10, 1 set of 8
    • Chinups- 6 sets of 5
    • EZ-bar preacher curls- 5 sets of 11
    • Cable tricep pushdowns- 5 sets of 11
    • Incline DB bench press- 2 sets of 10, set of 8, set of 6
    • Side planks- 15 seconds each side, 3 sets

    Pretty good session. Top set of front squats was about my bodyweight, which is a nice benchmark coming off a loooong break and nursing a back injury. Everything else was good although I fried my chest and arms doing bench and that affected some of the other stuff.
  • AnnPT77
    AnnPT77 Posts: 36,345 Member
    nossmf wrote: »
    Did an hour on Thursday of elliptical hills before my first graveyard shift, and this morning did another hour of elliptical hills after my second (and final) graveyard shift. Kept the intensity moderate: RPE 6 on the first, RPE 7 today. According to the machine, I burned almost as many calories today doing unchanging moderate hills as I used to do with hills which varied from low- to high-intensity and back, with time spent as high as RPE 9. So easier workout...far easier breathing...just as many calories burned... yep, this will be my new standard for the time being, until I grow bored with it, lol.

    Little tidbit, I login to the elliptical to track my workouts, and it told me I just passed 500 miles worth of elliptical workout since I started tracking at the start of the year. Go figure.

    That is the insight way too few people have (IMO): Similar calories, lower fatigue penalty, less impact on total-workout-schedule recovery.

    The fitness impact question is more nuanced, but the fitness usefulness of L/MISS or moderate intervals is non-null.
  • AnnPT77
    AnnPT77 Posts: 36,345 Member
    Yet another row, another double loop upstream (just under 8k) because the water ski team was in the downstream buoy course again. Me in bow of my Pocock double, my 30-something y/o former Big 10 champion rower buddy in stroke. I s*cked, don't want to talk about it. 😆🤣
  • laurachambers86
    laurachambers86 Posts: 152 Member
    edited September 2023
    Just horse riding and a small walk today. Focused on positioning and posture more than speed today so not much of a workout except stretching out my hips!

    Back in the gym tomorrow for the first time in a week and a half, looking forward to it but have also switched up my routine with some new exercises and also increasing weights on others so gonna be a tough one!
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Back in the gym today with a new routine 💪 mainly just increasing weights on existing exercises so kept it slightly shorter than normal to see how I went. I usually do 4 exercises to target legs, 4 for core and 4 for arms. Today I went for 3 of each with the heavier weights to ease myself in.

    Also 45 minute walk at lunchtime.

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