What Was Your Work Out Today?
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Yesterday was a 6 mile tempo run and an hour of yoga during a late evening Zoom meeting. Going to try to get in some strength training today between work and kids and classes 🤞
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Cardio (Warmup): Jogging, 10 min
Strength: Pull Day
BB Row 5x5
Cable Row 4x15
Pulldown 4x10 (wide grip, narrow, reverse, neutral)
BB Shrug 3x10
Face Pull 3x10 (3s pause)
Preacher Curl 4x10, 15, 20, 25
Hanging Knee Raises 2x25 «superset» Plank 2x90s1 -
@chaney3000 I get up at 0430 to hit the gym, but 0300??? Yikes!
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My breast cancer survivor rowing team has started up again, with the start of the academic year (because we're sponsored by a university women's rowing team). This is a group with varied rowing experience and a range of fitness levels. Many of the participants haven't rowed since Spring.
We rowed the barge for around 3k, doing pause drills and some one- and two-stroke drills plus some continuous rowing. I sat starboard side stroke seat - since this craft has two rowers abreast there's both a starboard and a port stroke. Mostly zone 1-2, just a couple minutes of zone 3.
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@nossmf Yeah, 0300 is my usual wake time for pre-work workouts or running. Have to be at work at 0700. So adding in showering and etc plus commute time it works out for me to get to work right around 0630-0645.
This morning workout is a 6 mile run. Stretching and foam rolling.
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Treadmill - 1 hr, 13% incline, 3.0 mph
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9 mile easy paced run today. Hitting peak training for the cycle over the next 2.5 weeks 😬
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Yesterday: a 2 mile treadmill run in 22 minutes, pretty much my usual time. BUT my Coros watch says my heart rate got up to 220 at one point,so 40 points over my previous high?!? (Avg HR for that run was 162 bpm.) I don't know if the 220 reading is accurate—or possible—but I was stressed from going back to work at my uni this week and also not taking a rest day because my pool is closed all week (so I swam, hard, on Sunday instead of resting).
I've been paying for it the last few days, not feeling that great. I should have just skipped the swim or settled for treading water and short mini-lengths at the community pool.
Today: a 5 mile (25 min) outdoor bike ride at 6:40 am; later on, 3+ miles (15 min) on the exercise bike, 4 min. on the Helix Trainer, various stretches. 28 min. of walking (across campus; also walking my dog early on). My ankle is still sore from where a loose dog ran up and bit me during my long ride on Saturday.
Tomorrow and Friday: back-to-back rest days.
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Today's workout is a 4 mile run on the treadmill. If I feel good might do 6 but im operating on 4 hours of sleep so fingers crossed.
Stretching and foam rolling
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Cardio - Treadmill jog - 1hr (567 calories)
When I did the 10-minute jogs before lifting on Mon/Tues, they felt positively energizing, so for today's cardio I said why not, let's make it a running day rather than my usual incline walk. Told myself I could stop the run at any point and revert to my incline walk if needed. I did start to feel tightness in my hips at one point, but I was already up to 2.5 miles, so made myself a deal to reach 3.1 miles (5km) and switch, but by the time I got there my hip had relaxed again so I kept going. Made it the entire 4.5 miles in an hour, nothing to write home about, but I felt pretty good about it. Although I stretched thoroughly after, the long commute to work tightened my muscles up again, so I'm feeling rather stiff right now. Mildly miffed the calorie count was significantly lower than my incline walks, even though the sweat was even higher.
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Just one hr walk
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If it’s all about the calorie burn, yup, that's a demerit.
But the jog stresses different systems, can have different cardiovascular benefits. From a fitness perspective, maybe worthwhile to mix it up.
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Yesterday, a little longer row than usual in bow of the double with my longterm rowing buddy J. We haven't had many opportunities this season to row in that configuration, so it was extra fun.
It was a beautiful day, so we rowed up past the West bridge, as did a quad out with us. It gets wide, shallow and weedy up there, so inherently a slower row - mostly zone 1-2 for a little over 9k.
Later, a short walk - going through a bout of extra leg pain right now, so that was a small challenge.
Today, a physical therapy appointment and - if weather cooperates - supervising an open rowing session. There, I usually just carry boats, don't row myself. We'll see.
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Climbing, 2.5 hours. A really fun session, I got quite a few v4s. Some were a proper effort; I was shaking like a leaf on the last send of the day. I had one hand in a tiny crimp, and one foot on a tiny chip, and somehow held on to a more comfortable position.
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6 mile stroller run today. 4 as a hill workout, then 2 more at my oldest kid's pace after picking her up from after school care.
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Today's workout is going to be Shoulders and ABs.
Dont have much time so its going to be 8 sets. 4 shoulder /4 ABs
Shoulder press
Lateral cable delt
Shrugs
Front cable delt
Hanging leg raises
Oblique crunch
Cable pull downs crunch
Lateral Cable axe swings
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Five days rowing the Rogue River….
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Upper Body
DB Bench «superset» DB Row 4x10
Incline Bench Press «superset» Pullups 3x12
DB Shrugs 3x10
Cable Shoulder Triangle (Front / Lateral / Rear Lateral Raises) 3x10
Cable Curls 3x12
Cable Overhead Extensions 3x12
Cable Side Crunches 2x10 «superset» Overhead Palloff Press 2x10s1 -
A lifting day, my first one in a while. I think I'll aim to barbell lift once a week, climb 3 or 4 times a week, swim 1-2 times a week, and cave or dive most weekends. Which adds up to 9 day weeks, so is a stretch target.
Finger boarding. My fingers are pretty stronk compared with a couple of years ago.
Bench, 50 kgs, 3 sets of 5.
Squat, 70 kgs, 3 sets of 5.
Deadlift, 90 kgs, 1 set of 5.
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Today's workout is a 6 mile run. Stretching and foam rolling.
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3 and coffee with my oldest - long run for her, zone 2 recovery run for me. Follow it up with a li'l treat and a library date and my kid is down for just about anything 😆
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Cardio Warmup: Jogging (10 min)
Strength: Lower Body Day
Squat 4x10
Rack Pull 5x5
Hack Squat 3x20
Seated Calf Raises 2x10, 2x20
Leg Extensions 2x12
Seated Leg Curl 2x12
Machine Crunches 3x15
Stretching 15 minutesUnlike last week when I did the Stairmaster before leg day, today I did the same jogging warmup. It didn't have nearly the same level of fatigue, so it did not impact my leg day workout (in fact, I set a new PR on the rack pull).
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Friday, rowed in 3 seat of the quad, 6739m, moderate pace, roughly even time for each of zones 3, 2, and combo of 1 & below. Since I was in engine room, I got to focus on tech work, mostly working on connecting lats to the water.
Today, Saturday, a gloriously beautiful cool morning (46-60s F/8-15C), sunny, flat water with a slight South breeze. The university ski club was running a new-member-candidate event, so given that plus the weather, 2 singles, a double, and a quad from our club headed upstream past the West bridge again. I was in bow of the double with my rowing buddy J. again, keeping the row nice and easy because the steering up that way is more complicated . . . and besides my right knee/leg is (bleep) right now. It was 9798m, nothing above zone 2.
Rest day tomorrow.
Some of the PT exercises are backed off for a while because of the leg problems, just supposed to do some glute bridge variations and calf/hip flexor stretching.
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I went climbing. It was great fun; I got a lot of v4s. I actually videoed me on an eady but super fun climb (V2 dyno.)
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That video belongs next to the definition of "nimble" in the dictionary: Nice!
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Gonna nickname you Spiderman from now on!
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30 minute brisk walk.
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Sprint Triathlon today: 400 m. swim, 13 mile bike, 5K run. It took me 1 hr, 41 min of activity time, or 1 hr, 47 min total time if we add in the two transitions between events.
Here are the high (and in some cases, low) lights of the race:
I got off to a rough start when I gasped in some water at the beginning of the swim, but the bike leg went better. I got passed by lots of amazing athletes and awesome bikes with carbon frames. I managed to pass a 72 year old woman (we had our ages marked on our calves), but it took some doing. Yes, triathlon is humbling!
My overall bike pace was 14 mph, an improvement from 11 mph at the start of summer.
And the 5K run was hot and humid and I finished it in 33 minutes, good enough for 5th place (of 17) in the women's 45-49 category.
Total calorie burn: 1300+ according to my Coros watch.
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Today's Workout is chest and back
DB bench
Incline Bench
Cable fly
Lateral Cable pulls
DB row
Incline Lateral pull downs
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17 mile LSD run planned for today with some deep stretching later.
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