What Was Your Work Out Today?

Wednesday
Workout: 10 miles run
Weigh In: 107.7 lbs
Nutrition: Acceptable (Good/Acceptable/Unacceptable/Terrible)

Goals:
1. Read entire Bible in order starting w/ New Testament 1 chapter/day. (Luke 2)
2. Reach 104.0 lbs by 3/20/24
3. Hit all timemarks 5 minutes early. (1p/9p/11p/10a)

Great hike with a different friend than usual. My normal Thursday buddy had a vet appointment. Another old friend contacted me to see if I'd gone out yet. Nope. Working on job application. They drove an hour to my place, and we went to a private property that's a land trust with amazingly maintained trails.... I didn't have a single spot of mud on my pants. About seven miles and change with some hills about 1500 feet of gains overall. Nice views. My friend didn't think they had it in them, but we just kept going up to get the best view. Same place I've been visiting from a different side. This walk/hike is more sunny and less under the canopy. It was so sunny and... warm enough I could have worn shorts. Oh well. Nice day for sure!

Another day of 60'+3' stationary bike, 99% Z2 and remainder below, averaging 87W and totaling 23,930 stationary pseudo-meters. I have 12 challenge days completed (minimum 10k bike or 5k row), need 13 more by 3/31, should just make it if I don't skip anything other than scheduled rest days. We'll see.

Full-body

Squats 4x15
Incline Bench Press 4x8
BB Row 4x10
Seated BB OHP 3x10
Cable Crunch 3x10

I shoehorned in a quick 10k+3' stationary bike (Z2 and below again) before rushing off to meet a friend for lunch and on to watch our team win round one of a college conference hockey playoff. (Yay!)

I probably should've machine rowed today, and at higher intensity, but I wasn't feeling like that was going to fit well with the rest of the day. Oh, well.

mtaratoot wrote: »

I am kind of surprised that I'm about to call this a "short" run, but that's how I'm thinking of it now. Crazy stuff.

I ran 3.33 miles and set three new personal records - fastest 5K, 1 mile and 1K. It wasn't by much, but it was a bit faster than before. There should be an asterisk though. My old records were trail running, and today I was on pavement. Pavement is faster.

Even more exciting, Garmin says today's run increased my VO2-Max to the "Excellent" category which puts me in the top 20% for men aged 50-59. Wow. They claim my "fitness age" is 27. Wow.

I still have the rest of the day to enjoy the weather!

Love it! Happy to hear about your accomplishments!

@drmwc, that's an amazing photo - really beautiful, in a variety of ways. For me, it's also pretty scary: Heights, slipperiness. I see the rope, see that she's safe. You do such interesting things! (Keep sharing photos. It's really cool!)

I went to the gym. I did 4 upper body machines, 3 legs, 2 abs and the walked on the treadmill for 30 minutes.

AnnPT77 wrote: »

@drmwc, that's an amazing photo - really beautiful, in a variety of ways. For me, it's also pretty scary: Heights, slipperiness. I see the rope, see that she's safe. You do such interesting things! (Keep sharing photos. It's really cool!)

Sue is around 67 years old. Her husband gave her the belay for this. I free climbed it, which proved to be more sporting than normal. (The waterfall is normally a trickle, but was actually a torrent this time. That made my glasses steamed up, so I couldn't see the foot holds.)

I caved yesterday. We did traversed over a stream I've not been to before. 4 hour trip.

Disc golf today.

Fun course with some holes in the woods and some in the open.

A friend joined me who has never played, and maybe we'll get out more often!

AnnPT77 wrote: »

Just 10k+3' stationary bike, Z2. I think I accumulated too much fatigue last week (subjective impression, resting heart rate, other indications), and slept badly last night, so I kept it short. I still think it's a health issue causing some of the fatigue - this is just not that much exercise load at all - but next diagnostic adventure isn't until early April. Trying to dose activity properly until then (do as much as I can without dragging).

I'm still around on occasion! I hope you figure it out soon Ann. My wife has been tired a lot from allergies, which have been horrible this year here in AZ. Maybe it's that?? Hope they figure something out in April!

I'm still working out Monday through Friday. I've switched doing active workouts on Sunday to yard work, which can take up to 3 hours here this time of year. You'd think gravel and turf isn't hard to maintain, but we have a ton of plants, several trees, and a large lot, so there are tons of weeds popping up this time of year.

I'm back to rowing machine nearly daily (I know, I said I was moving away from it last time I logged). I did 175K meters last month and I'm no track to do more this month. Did my first 2K "test" yesterday and it wasn't pretty for me -- 8 minutes, 15 seconds. I'll turn 60 this year. I'd like to get that down to around below 8 again, eventually down to 7:40, respectable for my age group rankings.

Weight is around 204 currently. I need to lose around 10 lbs. Honestly, I could probably lose 6 and look decent. I'm currently packing a lot of muscle, which surprises me at my age honestly. Doing 2 days a week of just compound lifting -- deadlifts, semi heavy squats, tons of pushups, shoulder presses, some things on the Total Gym, KB swings, etc. Seems to be working for now. Eating more protein. Feel great overall. Had a client teleconference late last week with a Canadian firm. I mentioned to the CEO that I'd like to work another 10 years and that brought up that I'm 60. He laughed hysterically and said, "someone lied to you about your birthday, because I thought you were like late 40s/50 at the most...", which made my day!

Went through pages and pages of posts. People are killing it! Very inspirational!

Ten mile hike with about 1400 or so feet of elevation gain. Back to the state park with all those waterfalls. In my state, the Parks Department used to be a branch of the Highway Department. It felt like I was on a state highway a bit today, what with so many people out on a beautiful day. I am glad it's not a weekend. Next time I go, maybe I'll wait for a nasty, rainy day...

Lower Power

Rack Pull 5x5
BB Hip Thrust 5x5
One-Leg Press 5x5 <superset> Leg Press Calf Extend 5x15
Roman Chair Knee-Ups 4x20

I went climbing yesterday. There was an element of over-enthusiasm and mis-planning. I walked from work to the gym, which is around 4 miles. I got there at 7.30 p.m., and stayed to just before 11 pm; meaning I got home just after midnight.

The session was good, I sent quite a lot of stuff even beyond the three hour mark.

Roughly 2 hours shoveling, wheelbarrowing, dumping wood-chip mulch on repeat. (Volunteer gig at a local community gardenhouse - rowing club community engagement event. Gotta say, last summer's rowing club "shovel and barrow limestone fines" sessions for our boathouse floor was good training for this.)

Were it not for the Mud Season Madness challenge (Concept 2), I'd have skipped any other workout, because I was feeling pretty creaky after that, TBH. But there it was.

So, super low power stationary bike, 10k+3', with my heart rate climbing at stupid-low watts/rpm after the earlier wheelbarrow workout. Ended up at 80W overall, 31'. Because I let RPE and habit guide me at first, I drifted up into Z3 for a bit without noticing, but it was still 93% Z2. It'll have to do.