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#workout

20 posts20 participants0 posts today
Public
WTL

Saturday #Workout:
5.4 KM of Zone 2 #Running (9°C, 66% humidity, with a 10 km/hr wind).

Lost a few minutes to walking with a neighbour in one of the parks and quickly caught up with them before continuing the run. Not bad that I was able to largely stay out of Zone 3.

I wonder if Zone 1 running is a thing - bet it would be *really* hard. 🤔

Grid of iOS screenshots and photos: 1) Apple Fitness Running Details: Total Time: 0:38:23. Total Distance: 5.45 KM. Average Pace: 7’02” KM/H. 2) Apple Fitness heart rate report: Zone 1: 09:58. Zone 2: 26:04. Zone 3: 02:18. Zone 4&5: 00:00 3) Recreational path through a park with scattered trees. 4) Rideau River rushing under the Adawe Crossing, with trees under a cloudy sky.
Public
WTL

Friday #Workout:
315 seconds of plank.
22 minutes of yoga for runners.
10.25 KM of #Running (10°C, 100% humidity, and 7 km/hr wind).
15.8 KM of #Cycling.

Good amount of Friday extra plankage.

Figured I should make an attempt at a longer Zone 2 run and managed 75% in the correct zone. The 30 seconds in 4&5 was me sprinting out of the way of a pickup truck that tore around a corner in Sandy Hill unexpectedly.

Nice bike ride around #Ottawa and checking some things at Lebreton.

Grid of iOS screenshots: 1) Timer app showing 05:15.30. 2) Apple Fitness Stable Ankles Yoga for Runners, 11 mins. 3) Apple Fitness Stress-free shoulders Yoga for Runners, 11 mins. 4) Apple Fitness Running Details: Total Time: 1:12:41. Total Distance: 10.25 KM. Average Pace: 7’05”/KM. 5) Apple Fitness Heart rate report: Zone 1: 14:33. Zone 2: 54:28. Zone 3: 03:04. Zone 4: 00:16. Zone 5: 00:15. 6) Environment Canada site showing 10°C, 100% humidity, and 7 km/hr wind.
Grid of four photos: 1) Looking down the rather wet stairs at Strathcona Park. 2) Mysterious door built into the side of the hill in Strathcona park. When I run past it, I think about @BreakingImpossible’s door obsession. 3) Muddy gravel pathway through forest. 4) Selfie of smiling white man running with glasses, an orange shirt, and a black ball cap with Canadian and Ukrainian flags on it and running along the Rideau River withs some trees visible. This may become my new Mastodon avatar.
Grid of three photos and an iOS screenshot. 1) Looking up an imposing tall and dark tree. 2) White girder tower of the John G. Diefenbaker Building, which originally was to be an observation tower, but was cut to save money. 3) Small yellow flowers among some even smaller blue flowers and grass. 4) Apple Fitness Cycling Details: Total Time: 0:48:01. Total Distance: 15.88 KM. Average Speed: 19.8 KM/H.
Public
WTL

Thursday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
5.2 KM of #Running (-1°C, -2°C windchill, 96% humidity, and 4 km/hr wind).

Really great strength workout (Strength with Sam Ep64) and I'll feel for a while, and then a short (and reasonably quick for me) run.

Finished April with 327KM of #Running, so I'm quite pleased - most KMs since Jan 2023 (441).

Time to get ready for hop on the bike and head out into the world for some meetings.

Grid of iOS screenshots: 1) Timer app showing 03:30.44. 2) Apple Fitness Limber Legs yoga for runners, 11 mins. 3) Apple Fitness Strength with Sam, 20 mins. 4) Apple Fitness Running Details: Total Time: 0:34:21. Total Distance: 5.25 KM. Average Pace: 6’32”/KM. 5) Environment Canada site showing -1°C, -2°C windchill, 96% humidity, and 4 km/hr wind.
Grid of three images: 1) gravel path through park land with greening grass, and trees starting to sprout, with a blue sky above. 2) gravel pathway through a bunch of young greening trees. 3) View from St Patrick street bridge, looking north over the Rideau River snowing the tree-lined shore under a blue sky.
Public *
H.Marina - 3MR Fit

The Disclaimer.

"Because even a blade, without something to press against is just a thing gathering dust."

slashgore.bandcamp.com/track/w

Motivational speech to workout?

Let´s go.

Do it before you die.
Before you became disable and can´t make a move by yourself without a diaper.
Get ahead of the heart attack.
Fight the cancer before it catches you.
Spit the sausage out if you wanna live.

Get scared and Run.
Get scared and Lift.

- strength training. balance. speed.
body positive? come on. stop fooling yourself. get fit.
better do it, until it´s too late. you won´t lose anything except the stuff you would not want to keep.
Tear it up.

- martial arts?
when i come to a training - nobody gives a f**k.

with time, with age i´ve got extremely pragmatic, egoistic.

i don't give a f**k now.
you're either physically strong or skilled. or a friend.
otherwise i don't want you as a partner.
i don´t go for the belt exams.
'cause what for? I do not care.
i´ll find better way to spend my time and money.
i have no need to prove anything to anyone.
not in my age.

and I'm not looking for a discipline anymore.
just for a teacher. a teacher who would see something in me even if it's not there.
have i found?
yes and no.

- yoga?
can you even hold it? not the typical "suits-everyone" fluff, but real moves, the calisthenics. don´t underestimate it.

- lifting as a strength training. what, again?
yes. repeat. 6-pack looks better than Gucci.
i do it by myself. wanna join?
then join. if you dare.
you'll become strong, at least.
then let's dance.

- is it zen or not giving a f**k?
whatever.

don't underestimate me.

don't expect anything from me either.
i only chat with my AI.

still wanna chat?
come up with a topic.
in a training.

#fitnessmotivation#strengthtraining#lifting
Public
WTL

Wednesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.5 KM of #Running (-1°C, -6°C windchill, 71% humidity, and 23 KM/H wind, gusting to 34 KM/H).

Good workouts and a windy sub-zero run, a welcome change after yesterday's heat.

Not much else to report. It's Wednesday, I guess. 🤣

Grid of iOS screenshots: 1) Timer app showing 03:30.33. 2) Apple Fitness Powerful Glutes Yoga for Runners, 11 mins. 3) Apple Fitness Strength with Sam, 20 mins. 4) Apple Fitness Running Details: Total Time: 1:09:25. Total Distance: 10.56 KM. Average Pace: 6’34”/KM. 5) Environment Canada site showing -1°C, -6°C windchill, 71% humidity, and 23 KM/H wind, gusting to 34 KM/H.
Grid of four photos: 1) Paved pathway along a cliff overlooking the Ottawa River with trees on both sides, some grass and benches. 2) Gravel pathway through some young trees. 3) Blue sky with clouds with trees coming into frame from all directions. 4) Looking up the first flight of stairs at the north end of Strathcona park, with trees up at the top.
Public
WTL

Tuesday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.1 KM of #Running (15°C, 40% humidity, and 23 KM/H wind, gusting to 36 KM/H).

Woke up to good news (the Canadian election results), followed by good workouts, and another 10KM run done before the nasty weather gets here.

Mind you, 15° is already getting too warm for me. <long digital sigh>

I think it's time to add cycling back into the mix, just have to figure out the how/when of it.

Grid of iOS screenshots: 1) Timer app showing 03:30.51. 2) Apple Fitness Strong Core Yoga with Runners, 11 mins. 3) Apple Fitness Strength with Gregg, 20 mins. 4) Apple Fitness Running Details: Total Time: 1:07:52. Total Distance: 10.13 KM. Average Pace: 6’42”/KM. 5) Environment Canada site showing 15°C, 40% humidity, and 23 KM/H wind, gusting to 36 KM/H.
Grid of four photos: 1) Large tree with the Rideau River on the right, under a cloudy morning sky. 2) Small blue flowers on the side of the recreational path. 3) Recreational path curving off to the right through parkland with a bench on the far right. 4) Rideau River on the right, pathway in Strathcona park on the right, with trees and grass on the left.
Public
WTL

Monday #Workout:
210 seconds of plank.
11 minutes of yoga for runners.
20 minutes of strength training.
10.5 KM of #Running (7°C, 62% humidity, and 16 km/hr wind).

Good workouts, then surprisingly knocked out the fastest 10 KM in at least a year. Onward with Monday.

Grid of iOS screenshots: 1) Timer app showing 03:30.29. 2) Apple Fitness Mobile Hips yoga for runners, 11 mins. 3) Apple Fitness Strength with Gregg, 20 mins. 4) Apple Fitness Running Details: Total Time: 1:07:49. Total Distance: 10.54 KM. Average Pace: 6’26”/KM. 5) Environment Canada site showing 7°C, 62% humidity, and 16 km/hr wind.
Grid of four photos: 1) Rideau Falls dumping into the Ottawa River, with the north shore visible, lined with trees under a lightly cloudy blue sky. 2) Shore of the Rideau River, with trees hanging over the top of frame. 3) Close up of bundle of maple leaf sprouts. 4) Recreational pathway lined with trees.
Public
WTL

Sunday #Workout:
5.7 KM of #Walking (light rain, 5°C, 97% humidity, and 22 km/hr wind, gusting to 33 KM/H).

Continuing success with protecting my sleep, which I'm pretty happy about. That will probably get trashed in a few weeks. 🤔

Nice walk with @TAV to brunch, picked up some groceries, came home, and did some lunch preparation.

Soup 1: Potatoes, yellow peppers, carrots, cauliflower, broccoli, and sautéed onions.
Soup 2: Potatoes, red peppers, and corn.

Grid of iOS screenshots and a photo: 1) Apple Fitness Sleep update: LAST 14 DAYS. APR 14-20 : 7H 40MIN. APR 21 - 27: 7H 49MIN. Sleep Duration: Consistent. 2) Apple Fitness Walking Details: Total Time: 1:13:25. Total Distance: 5.75 KM. Average Pace: 12’46”/KM. 3) Environment Canada site showing light rain, 5°C, 97% humidity, and 22 km/hr wind, gusting to 33 KM/H. 4) Photo of Rideau River under a cloudy grey sky taken from the Adawe Crossing.
Group of 14 mason jars on a kitchen counter with two types of soup in them, orange and beige in colour.
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