Daily Fitness/workout thread

timekiller13

timekiller13

Old Mossy Horns
Yesterday
1 mile warm up run
Hill sprints x10 (total 2.5 miles)
1 mile cool down jog

Walking lunges with 50lb back pack. Length of my driveway (30 yds) x5.

Legs are wobbly this morning.
 
YanceyGreenhorn

YanceyGreenhorn

Still Not a Moderator
Been slacking on posting . But I’ve stayed the course. Did a buncha HIIT this week on stairs, elliptical, and treadmill. Last night I did one that changed every 1-1.5 minutes and 40 min burned me up. Walking at 2 mph and switching to anywhere from 5.5 to 7 mph at those intervals killed me. Of course I torture myself in the sauna afterwards. The next 4 days I’ll be resting as I gotta do a buncha climbing stuff for graduation .
 

Justin

Old Mossy Horns
Yesterday did 4 schitty recovery miles with 6x100m strides. Had a “rest day” today. Have to go to Rocky Mount tomorrow, but going to search for a place to stop on the way home for a run.
 
T-Rock

T-Rock

Old Mossy Horns
Contributor
The heat on the asphalt was a bit warmer today. Intended doing a 4 mile run in Zone 2 & MAF (114-126) but when my HR wouldn't come out of upper Zone 3 I stopped at mile 3 and walked back 🫤

:20 Bike Warmup
3 mile run
:30 Bike Cool Down
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T-Rock

T-Rock

Old Mossy Horns
Contributor
Just prior to the start of my workout I started my Chest Strap HR monitor and also my Coros Optical HR monitor. I have been doing this since I got the Coros, and also did it with the Wahoo watch.

I have noticed the Coros Optical is a little more accurate than the Wahoo Optical but nothing beats the Chest Strap that measures R to R interval.

Even with the Coros there's a huge discrepancy, particularly at HR's less than 100, and greater than 148-150.
If you're HR training that'll make a huge difference in recovery while hitting large training volumes..

I always use my Chest Strap HR numbers on Training Peaks for more quality data.

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CorosOpticalHRatStart.png
 

Justin

Old Mossy Horns
Is there a way to view Coros HR data vs a third party chest strap? I’m sure there is but I haven’t figure it out, nor really dug into it. Was just curious to see how far off the Coros optical was vs the chest strap. Unless it’s a slow easy recovery run, I always wear a chest strap, but even then I will, just to assure that I’m not going too hard.

I’ve noticed my HR vs pace has dropped a ton in the last month or so. My “marathon pace” heart rate is down into the lower half of what was “general aerobic”. Not going to push the heart rate this close to the race, but definitely glad to see heart rate dropping for the effort/pace.
 
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Justin

Old Mossy Horns
On the road yesterday to Rocky Mount, sat through three volleyball games, then the 3.5-4hr drive back home, I just skipped yesterday’s run. The whole premise of the plan is to run on tired legs but I was absolutely beat and beginning to think I was maybe stretching it too far and over training the way the last few felt.

Today was 17mi. Started out a bit rough in terms of being tired, quads and knees hurting. Couple 💩 breaks… no GI distress, but I got home last last night and ate leftover tamales and rice and beans, and don’t think I gave the coffee enough time to work lol.

First half was aiming for a 10:36 average and should’ve aimed the second half for 9:34 but my math was off in the second part when I programmed it into my watch and my pace range was between 9:40 and 9:50 for alerts.
🤦🏼‍♂️





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timekiller13

timekiller13

Old Mossy Horns
Friday fast paced 5k. Target was 7:45 pace, ended up at 7:51.

Saturday 10k Target was 8:30 pace and did 8:28.

This morning. Post sunrise service post giant breakfast run. 5 miles of struggle. I was sweating bacon grease. Avg of pace was 9:12 but effort felt like sub 6 min 😂
 

Justin

Old Mossy Horns
timekiller13 said:
Friday fast paced 5k. Target was 7:45 pace, ended up at 7:51.

Saturday 10k Target was 8:30 pace and did 8:28.

This morning. Post sunrise service post giant breakfast run. 5 miles of struggle. I was sweating bacon grease. Avg of pace was 9:12 but effort felt like sub 6 min 😂
Click to expand...
It was rough this morning. I left the house just before 7 and it was 67° with 87% humidity and 60° dewpoint
 
T-Rock

T-Rock

Old Mossy Horns
Contributor
Justin said:
Is there a way to view Coros HR data vs a third party chest strap? I’m sure there is but I haven’t figure it out, nor really dug into it. Was just curious to see how far off the Coros optical was vs the chest strap. Unless it’s a slow easy recovery run, I always wear a chest strap, but even then I will, just to assure that I’m not going too hard.

I’ve noticed my HR vs pace has dropped a ton in the last month or so. My “marathon pace” heart rate is down into the lower half of what was “general aerobic”. Not going to push the heart rate this close to the race, but definitely glad to see heart rate dropping for the effort/pace.
Click to expand...
It can be paired and you can see in the link below what watches work with ANT or Bluetooth, or both:

 
T-Rock

T-Rock

Old Mossy Horns
Contributor
Today was beautiful. Managed a 6 mile Trail Run + some Rock Scrambling (playing)
There was ~1,500' of elevation gain in the first 2 miles so I didn't break any ground speed records 😳😁 Best mile was 13 and some change.

Starting to really dig trail running. It was a solemn run filled with great memories and nostalgia, remembering my climbing mentors from the 70's & 80's who've since passed.

Looks like the paved road going up to Table Rock won't be repaired anytime soon. Helene did some serious damage.
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Justin

Old Mossy Horns
Hot rawdawged 11mi this afternoon. No water, no shirt, just me and the road. Sucked for the first 4mi then my legs decided to wake up. Was spitting cotton balls by the time I got home though lol. Nothing chocolate milk and propel didn’t fix 🤣
 

Justin

Old Mossy Horns
20mi on the race course. There’s still a road closure on the actual race course around mile 16/24ish, retraced my steps along the river up towards Todd Mercantile and back down to Brownwood to get the miles. Goal was 10mi at 20% above marathon pace, then 10mi at 10% above marathon pace. Used 03:50:00 as a goal, ended up a little too fast. I think I’ve got a sub 3:40:00 in me but it’s not at New River. Taper time. IMG_2933.pngIMG_2935.pngIMG_2936.png
 
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T-Rock

T-Rock

Old Mossy Horns
Contributor
Couldn't ask for a better day 😎
Take away from today though:

Was surprised how many people would be there on a week day.

Trail running Stone Mountain is awesome but the steps really slow you down with lots of hikers. There was a bottle neck due to so many and that was where I had planned on dropping the hammer to make up time, but there must've been 12-15 couples with dogs, very congested.
Kinda reminded me of trying to trail run South Mountain with lots of people around Jacob Falls.

Great for hiking but it's probably a better place to trail run in the winter when hardly a soul is there.

Just a little shy of 5 miles from the top of the parking lot closest to the campground.
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T-Rock

T-Rock

Old Mossy Horns
Contributor
First Swim since last July, actually my first Open Water Swim in about 9 months since caring for my Dad at home.
A little slower than I would've liked for short distance but I'll take it 😎

1.15K Swim - Zone 2
:40 Bike (~12mi) - Zone 2
5K Run - Zone 3
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timekiller13

timekiller13

Old Mossy Horns
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