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Exercise and Fitness: You Can't Cancel Training

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Interesting run today. Lovely weather again, absolutely perfect temperature and breeze. Spent most of it dodging old people, but at least by avoiding the main road and station that I usually run on, I learned a bit more about my area. 

Annoyingly, my run came to 7.99km on Strava. I'm this close to going out and doing it again, properly. :angry2:

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Just got back from a run too, quite a few people out still but gave everyone a wide berth.

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Okay, thanks for the input everyone! I think for now I'll stick with my perceived exertion standards, but maybe when I have some time to do a stress test to see my max HR I can re-calibrate the zones and they'll be more helpful.

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Getting the home gym sorted. Picked up a cheap olympic barbell and 120kg of plates on the weekend, right before they shut the gyms down. We've now ordered a squat rack (wife was really keen on getting one), resistance bands, and some gymnastics rings. With those and my fingerboard I should be able to keep in decent enough climbing shape.

Was discussing with my wife whether it was ok to head out to a less populated crag to get some climbing on real rock in. We've decided against as I'm sure everyone will have that idea, and also I doubt the emergency services would look too kindly on any climbing accidents right now.

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They have shut the gym at work, which i understand but is annoying as it is really underused (average occupancy is probably <1) and i can easily clean down the equipment with the sprays and wipes that are in there.  Now i will not be getting paid to train and that makes me sad, as it was a good way to decompress during the current situation.  

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Had a very nice run this morning. Clear blue sky, temperature around zero Celsius. Not much traffic.

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I temporarily moved back to the country, plan to spend a few more weeks here before things quiet down a little. 

exercise here is pretty self-explanatory, as I have the opportunity to go outside. Gardening, decluttering and moving furniture between floors has proved an efficient way to keep fit and provide sore muscles so far. 

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Did a home workout last night. The main part was 21-15-9-15-21 of burpees and lunge jumps, with 70 jumping jacks after each set. I've gotten so accustomed to loud music during my workouts that it was weird to do it in silence which is how I had to do it since my daughter was asleep at the time. 

My shoulders feel a bit stiff during workouts these days. Nothing major, but it's a bit uncomfortable.

Picked up some bare essentials from my crossfit box this morning. No barbells and plates, since I have no room to use those in my apartment and I do have neighbours on the floor below, but a kettlebell and a pair of dumbbells, plus some bands for warmups and an ab mat. Looking forward to using those.

We had the return of the cold weather in the past 3-4 days with snow yesterday and today, which meant no running or other outdoor physical activity but I took some time (nowhere near as much as I would've wanted) to play in the snow with my daughter which was very much fun.

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On 3/23/2020 at 8:22 PM, Starkess said:

Does anyone here use heart rate training for running?

It comes up a lot on the running subreddit. My chest strap broke a couple years back and I never replaced it, but I do have a Garmin watch with wrist HR. According to that, I'm running way too high in zone. Like yesterday I went for an easy 65-minute run, and I spent about 50/50 between Zone 3 and 4. My understanding for HR training is that Zone 2 should be the goal for an easy run. But the run certainly felt easy, and the pace was pretty slow. Honestly I think even walking would put me in Zone 2. My guess is that the default ranges used on my Garmin aren't properly calibrated for me? Or am I really just using too much effort?

ETA:

Here is the chart for HR zones from Garmin:

Zone

% of Maximum Heart Rate

Perceived Exertion

Benefits

1

50–60%

Relaxed, easy pace, rhythmic breathing

Beginning-level aerobic training, reduces stress

2

60–70%

Comfortable pace, slightly deeper breathing, conversation possible

Basic cardiovascular training, good recovery pace

3

70–80%

Moderate pace, more difficult to hold conversation

Improved aerobic capacity, optimal cardiovascular training

4

80–90%

Fast pace and a bit uncomfortable, breathing forceful

Improved anaerobic capacity and threshold, improved speed

5

90–100%

Sprinting pace, unsustainable for long period of time, labored breathing

Anaerobic and muscular endurance, increased power

Zone 3-4 is pretty much my normal MO when running. I have been reading that it's not what one is supposed to do, but I just can't force myself to do Zone 2. I think I'd probably rather give up running.

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Another day with two yoga sessions (totaling about 50 minutes) and two dog walks (about three miles). I've lost like five pounds since the NBA shut down two weeks ago. I was already working out a lot, but it's basically been two a days in some way since then, and more importantly, I really haven't been drinking much beer since there are no sports to watch. 

I want sports back.

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Trying to stick with workout at home routine one of my crossfit coaches is posting online. Not doing it every day, obviously.

Today we've had a break from cold weather so I thought about going running but decided to skip it because the wind is still bad and we have some insane air pollution. Apparently, some storms and winds and whatnot have brought some sand particles all the way from some desert near Caspian Sea to our neck of the woods. Sounds insane to me, but I'm no expert.

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All moved in and set up our home gym.  Got some flooring, some weights for the wife, and dusted off the old Total Gym (yeah, the one Chuck Norris used to hawk) to create a nice workout space in the basement.  Nice thing is the room already has about 12 feet of a wall almost completely mirrored.  It's pretty awesome! 

Monday was legs w/ front squats, KB swings, calf raises, and weighted sit ups.  Tuesday, Wednesday, and Thursday I did upper body lifting, boxing (cardio), and lower body lifting with my wife in her `10 Rounds` Beachbody workout she's been doing.  Today was back to upper body, which was chest press, pull backs, chest flies, pull downs, straight arm pull downs, curls, and oblique twists on the Total Gym.

Pretty happy when I weighed myself for the first time since starting the move process in January and only gained ~5 pounds.  Should be able to cut pretty easily by summer, though it's looking more and more like softball is going to get cancelled this year.

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2 hours ago, aceluby said:

 Nice thing is the room already has about 12 feet of a wall almost completely mirrored.  It's pretty awesome!

You know that was definitely a sex dungeon for the previous owners, right? (Or maybe a home gym I suppose). Either way I hope you wiped it down pretty thoroughly. :lol:

Running is something I usually do a few days a week in between other more intense exercise. I usually do a fairly sedate 6k run. Given how long it's looking like it's going to be before I can do anything else I probably need to step it up a bit. I went for a 10k run today and I think I'll probably get myself a running watch and start picking up the pace a bit.

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10 minutes ago, ljkeane said:

You know that was definitely a sex dungeon for the previous owners, right? (Or maybe a home gym I suppose). Either way I hope you wiped it down pretty thoroughly. :lol:

It was a bar area w/ a pool table, but yes, we did wipe everything down thoroughly :lol:

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Got my run done nice and early this morning. Quite a few people out and about making the most of the sunshine. I think my pace adjusted because I ended up slipping under 5:00/km despite aiming for it to be an "easy" run (which for me is usually 5:05-5:15/km). Had a slight niggle on my left ankle but hopefully that's just a one off thing, or has sorted itself by Sunday - I have an 85 minute run due (second longest of this programme). 

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Well, all this talk of lovely weather really came back to bite me. Bloody miserable run today, and the longest I've done this year too. 17km at ~5:04/km pace, I'm actually gonna post the splits because it's unusual for me to have such obviously negative ones.

  1.  5:19
  2.  5:25
  3.  5:29
  4.  5:16
  5.  5:09
  6.  5:31
  7.  5:19
  8.  5:13
  9.  5:25
  10.  5:08
  11.  4:49
  12.  4:39
  13.  4:33
  14.  4:34
  15.  4:47
  16.  4:47
  17.  4:37

Really shows the impact that running up hills and against the wind has. I'm glad I finished so strongly anyway, because yeah that run was shite. Aside from the weather, it was as if I was running alongside a parade of arseholes, with everyone individually showing off their shitty behaviour. People driving while talking on the phone, crossing the road 20 yards from a crossing point, stepping into narrow pavements after they see me running up it, speeding down back alleys, and of course a tonne of people just obviously socialising despite the lockdown. I know I sound like a crochety old man, but still. It's times like this I wish I hadn't moved to the city.

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Running against the wind is the worst. Hills suck, but at least you can see the top and mentally it's like "okay this is a hill, it's hard, let's adjust" but wind just makes everything harder, makes it colder, and is unpredictable and highly variable. And when running near a beach (or other loose particulate) it can sting your skin and eyes.

Boo wind.

Also really jealous of your numbers if a 17 km run at 5 min/km is disappointing for you! Yesterday I did 17.7 km at ~6:20 min/km (had to google those conversions) and that's pretty good for me!

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1 hour ago, Starkess said:

Running against the wind is the worst. Hills suck, but at least you can see the top and mentally it's like "okay this is a hill, it's hard, let's adjust" but wind just makes everything harder, makes it colder, and is unpredictable and highly variable. And when running near a beach (or other loose particulate) it can sting your skin and eyes.

Boo wind.

I'm with you on that. Although I find that "you can see the top" is only true until you get to where you thought was the top, and it's not it :(

1 hour ago, Starkess said:

Also really jealous of your numbers if a 17 km run at 5 min/km is disappointing for you! Yesterday I did 17.7 km at ~6:20 min/km (had to google those conversions) and that's pretty good for me!

Thank you! The miserable part was the weather and the people, but I am pretty happy with the pace overall I think. I was faster on average than the other three runs (5mi/5mi/4mi) I did this week though, which probably shows that I pushed too hard for a "long run, easy pace" as it was supposed to be. 

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Impress me @Leap, run a mile in under 5 minutes. 

(I did the conversions, and right now I don't think I could run that long of a distance at an ideal pace, but I could dust you for the first 5k)

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