What Was Your Work Out Today?

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  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Rowing machine, 8,396 pseudo-meters, usual recent format, 77% Z3 and remainder below as per plan, 2:33.2 average pace at 19 spm average on the 2k/1k pieces. . . but there was quite a bit of 15-16 spm in the later bit as HR ranged upward, even 13 spm for a short time. Bonus: I'm getting smoother power application at lower spm with this practice.

    Mostly, I worked on right stroke sequence (separating legs-body-arms on the drive then prepping position correctly in the other direction the opposite way). Basics!

    I watched a Dark Horse Rowing video today about how he teaches an absolute beginner . . . pretty much 30-some minutes on the details of that basic stroke sequence in elaborate detail. I was curious about how different his approach was from what I tell new rowers. (Answer: not very different at all). It was also a good prep for working on basic sequence today myself.
  • justgirl81
    justgirl81 Posts: 673 Member
    Monday
    Workout: 8 mile run
    Weigh In: 107.8lbs
  • mtaratoot
    mtaratoot Posts: 14,846 Member
    2500 yard swim.

    Fifty laps (100 lengths) in a 25-yard pool.

    Was supposed to be recovery from yesterday's weights, and it felt good. I usually swim with "zoomers" fins. I took them off for the last ten laps. Sometimes if I leave them on too long they wear out the top of my feet until I get used to them. I didn't want to risk it. Boy howdy it sure does seem like I'm swimming SO MUCH slower without fins. The data show a slow-down, but not all that much. Average pace was about 2 minutes 20 seconds per 100 yards the first 80 lengths and 2 minutes 40 seconds the last 20.
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Bike night, the usual 15k + 3' CD for a total of 16,163 meters without moving an inch across my living room. 111W average across the whole thing, HR well behaved (81% Z3, remainder below).
  • justgirl81
    justgirl81 Posts: 673 Member
    Tuesday
    Workout: 6 mile crosstrainer, 1 mile walk
    Weigh In: 109.0 lbs

    I'm disgusted with my weight. 5lbs above my norm. That's 5lbs steady increase in 2 years.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    @drmwc my horse is in Epsom so I know it well! Spend most Sundays on the Downs, lovely area.

    Yesterday I did a home workout with dumbbells and resistance bands, followed by about 20 minutes of yoga. This morning I had a very early start for work so just managed 20 minutes of yoga. Spent majority of the day in my car so made sure I had a nice walk after work.
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    edited December 2023
    Wednesday is another machine row day this week, the usual format, total of 8,321m including the row in/outs and cool down, sticking with moderate 2:32.1 pace and 17 spm average on the pieces. HR stayed do nicely, peaking just below the top of Z3. HR running low today for the pace, only 62% Z3. It's interesting how HR response varies from one day to the next, even at similar workload.

    I'm 2.3 days ahead of where I need to be to hit the C2 Holiday Challenge goal, 10,632m yet to go by Christmas Eve.
  • nossmf
    nossmf Posts: 14,302 Member
    Upper Hypertrophy

    Incline Bench Press 3x10
    Machine Fly 3x10
    BB Row 3x10
    Pulldown 3x10 (1 set each hands over, under, neutral-grip)
    Face Pull 3x10
    DB Front Raise <superset> DB Lateral Raise 3x10
    DB Twist Curl, Hammer Curl, Concentration Curl <superset> DB Triceps Skull-Crusher 3x10
  • justgirl81
    justgirl81 Posts: 673 Member
    Wednesday
    Workout: 8 mile crosstrainer, 2 mile walk
    Weigh In: 109.2 lbs
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Stationary bike, 15k + 3' CD for a total of 16,255 pseudo-meters, moderate intensity as usual (nothing above upper Z3).
  • justgirl81
    justgirl81 Posts: 673 Member
    edited December 2023
    Thursday
    Workout: 6 mile crosstrainer, 1 mile walk
    Weigh In: 108.7 lbs

    Goals:
    1. Reach 104.0lbs by 1/1/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read 1 chapter Bible every day.
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Friday, rowing machine, same format, 8,339m all in one spot including the row in/out and CD; at average pace of 2:32.6 and 17 spm on the pieces. Moderate as usual, 75% Z3 and remainder below. Mostly working on shoulders extended but down/connected, getting the position right out of the finish and holding it until knees are almost flat during the drive.

    I hit my 200k goal for the Concept 2 Holiday Challenge during tonight's workout, with two days to spare. As of tonight, total is at 205,835m since November 23 (US Thanksgiving). Bike meters count half.
  • justgirl81
    justgirl81 Posts: 673 Member
    edited December 2023
    Friday
    Workout: 6 mile crosstrainer
    Weigh In: 107.7 lbs (progress)

    Goals:
    1. Reach 104.0lbs by 1/1/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read 1 chapter Bible every day.

  • laurachambers86
    laurachambers86 Posts: 152 Member
    45 minute home workout. Barbell squats, dumbbell press, dumbbell curls, bridge with band, weighted dead bugs, single arm rows, lots of others I can't remember! All in sets of 3x12.

    3km walk this afternoon and need to do some yoga later.
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Stationary bike again, stayed with the same 15k + 3' CD format for a total of 16,260m, a moderate 114W, 72% Z3 and remainder below.

    Tomorrow is a rest day, don't know if I'll get a workout in Monday (Christmas), and it's possible I'll take a few days off as sometimes happens over the holidays.

    Sooner or later, I'll be back with a slightly different activity mix. I feel yucky if I sit around for too long, not active.
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Horse riding today. Have noticed I've lost my confidence, seems to happen at this time of year but I don't know why... so I took a route I know well with few surprises (apart from high winds!) And just enjoyed myself with no pressure.
  • justgirl81
    justgirl81 Posts: 673 Member
    Saturday
    Workout: 5 mile walk
    Weigh In: no weigh in

    Sunday
    Workout: 10 mile run
    Weigh In: 108.6 lbs

    Goals:
    1. Reach 104.0lbs by 1/1/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read 1 chapter Bible every day.



  • justgirl81
    justgirl81 Posts: 673 Member
    Monday
    Workout: 10 mile crosstrainer
    Weigh In: 107.2 lbs

    Goals:
    1. Reach 104.0lbs by 1/1/24
    2. Punch in 30 minutes early every day (be an Outstanding employee).
    3. Read 1 chapter Bible every day
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    Today, just a very enjoyable casual walk with a friend at a moderate pace, complimenting and petting other walkers' dogs along the way (so fun!). One golden retriever was so gung-ho for pets that he was straining at his harness to the point of hard breathing, even though we were moving toward him and petting to keep him in range of adequate oxygen.

    We're having unseasonably warm weather, 50s F (low teens C) today, when sub-freezing and snow/ice would be more normal. Nice to be outdoors!
  • SeanR7694
    SeanR7694 Posts: 2 Member
    Started the focussed 12 week plan this week after some calorie debauchery over Christmas :-)

    Session 1 on Assault bike 20 min @ 275-300 for 200 calories

    Session 2 weights after 15 min mobility warmup drills ; chest for 15 sets for 410 calories

    Total calories for day goal 1850 net.

    Total calories for day actual 1500 net
  • 95km90
    95km90 Posts: 47 Member
    Tried Pilates on reformer
  • laurachambers86
    laurachambers86 Posts: 152 Member
    Making the most of what's left of my gym membership (cancelled for Jan and Feb to try something a bit different), yesterday did full body mainly using machines. Today more of the same :)
  • glittersupernova
    glittersupernova Posts: 91 Member
    50 minutes of Pilates Reformer. I was supposed to do a swimming session just prior to that but my calf was a bit sore. Doing my 1 mile swim tomorrow morning! 😊
  • AllaboutDaCake
    AllaboutDaCake Posts: 1,024 Member
    Yoga and a 4 mile run
  • AnnPT77
    AnnPT77 Posts: 36,715 Member
    OK, I took my few days off, did some fun stuff (Christmas eve with extended family, college hockey tournament (spectator), outing with my rowing club to "Boys in The Boat" movie, etc.). Now it's time to shift gears in my Winter routine.

    But I wasn't feeling creative tonight, so I just repeated the same stationary bike thing I've been doing lately, 15k + 3' CD, 108W average, Z2-3. :D

    As a sort of trending average, my resting heart rate is down a little, my HR at any given intensity down a little, so I guess the LISS/MISS has been doing its job.

    It would be good if I think through what pattern I want next, but it's more important that I start doing something.
  • _John_
    _John_ Posts: 8,646 Member
    Walked about 3 miles of riverbank in rubber boots and heavy winter clothes while trout fishing.
  • Djproulx
    Djproulx Posts: 3,084 Member
    I've been MIA for quite some time, so checking in. Good to see many regulars still at it.
    Had fun catching up on lots of non fitness activities this fall (duck hunting, travel, visiting new grand daughter, etc). Of course, all this fun compounded my dwindling fitness problem.

    I finally got a not so subtle push from my trainer during a session held just before Christmas. In front of the group, she looked at me and said "I really don't like this version of you. When are we going to change it?" I almost shrugged off her comment when she threw down the gauntlet: "Our 6 week gym challenge starts on New Years Day and I expect you to defend your title from last year."

    She's just as competitive as I am, so she knew that would bother me. She is right, I'm way out of shape, so I ponied up the entry fee and I"m in.



  • laurachambers86
    laurachambers86 Posts: 152 Member
    Saturday - 5k walk

    Sunday - 3k horse ride (weather was terrible here all day).
  • drmwc
    drmwc Posts: 1,134 Member
    I have been active recently, but poor at logging.
    Here is some recent stuff:

    29 December
    I flew to Barcelona to visit my brother. Yellow Spider, a climbing gym, is sort of en route to Gatwick. So I stopped off for a 2.5 hour climb before the flight. It was good, I was in form

    30 December
    I visited the Sharma climbing gym in Gava. It is massive. I was in mixed form. I got to the final hold on a 6c a few times, it will hopefully go if I can make it back. That is around v5, so it would be a very good send.

    31 December
    Via Ferrata near Vic in Catalonia. This was really good fun, around 3.5 hours in total. We started at the bottom of a very tall hill and got to the top. The Nepalese bridge wobbled a lot and was terrifying. (This is three strands of wire, 69m long, in mud-air. You have one strand for your feet, one for your hands and a spare one to clip into.)

    1 January
    Day off. So 11 miles walk.
  • nossmf
    nossmf Posts: 14,302 Member
    Upper Power

    Bench Press 5x5
    Cable Row 5x5
    Machine Decline Press 5x5
    Machine High Row 5x5
    Seated BB OHP 3x5
    Cable Woodchoppers 3x10 (High, Cross, Low)

    First workout of the year, first workout in about 10 days. Felt rested and powerful.