The Workout and Fitness Thread

Since our town was without power (again) we got off work a half hour early so I decided to start my run as quickly as possible since the weather didn't look good. I can't remember when I had last seen apocalyptic weather like today. The clouds were a deep purple, the colour of bruises with howling wind. I thought I would be drenched by a torrential downpour at any moment, but thankfully only ran into a very brief, slight drizzle. Turned out to be a most enjoyable tempo run.

Tempo run [ 1:01:00, 4 x 8:00 @ 161 bpm] 9.04 km / 1:03:00 / 6:58/km Avg Pace / 679 Calories / 153 bpm Avg HR

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And this one actually counted as a tempo run.
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For future reference you need to stick pretty close to the target of the tempo run otherwise you head into threshold territory and the margin is pretty narrow (around 5 bpm).

Let it never be said that I use weather as excuse. Except for rain.
 
surface said:
Slow start yesterday evening after back to SA. Mix of body weight & KB. Took it slow but did about 45 minutes. Didn't measure calories etc.

Over last 1 month on overseas holiday, I didn't have access to KB or any other equipment and limited space at times (hotel rooms etc) but I did manage to clock 6K steps average every day and did 10x7 bodyweight squats, 10x10 pushups every alternate day and mix of holds/calisthenics.

In my own opinion, push-up form has improved. I would rate myself as 7/10 in terms of form now so still some miles to go.
Click to expand...

Out of interest I looked up videos of push up world records. For 1 hour and for 24 hours
It is impressive for sure, but not a single actual pushup was done in either of those records. It starts badly, it gets pretty awful to the middle.
 
The weather today was almost perfect for a run. Had a long run on the books and at the end I still felt so good I extended the time a bit. Struggled at the start, but then just cruised from there. Checking the elevation it's no wonder my HR is always high until the turnaround point. It's pretty much uphill the entire time!

Long Run [Goal 1:30:00 @ 143]: 15.13 km / 1:42:06 / 6:45/km Avg Pace / 1,091 Calories / 148 bpm Avg HR
Also got a new 10K PB: 01:04:25 [down from 01:09:05]

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The promised sunshine today never made an appearance. Seems to be getting even colder, but base run has been done.

Base run [goal 42 @ 143 bpm]: 6.38 km / 43:35 / 6:50/km Avg Pace / 470 Calories / 146 bpm Avg HR

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Best zone 2 percentage I've managed to maintain so far. Seems my zones shifted slightly due to variance in resting heart rate.
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Also forgot to add that I'm at a 100 day streak of doing 10000+ daily steps!
 
Last edited:
Made 22 consecutive Vitality exercise weeks last week.

Now need the max amount of 900 pts a week.

400/900 pts through week 23.

Tonight was kung fu - some stretching, 40 x 30 sec skipping rounds, 40 x 30 sec alternating exercise rounds, stepping, kicks and forms.

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Can anyone recommend a calorie tracking app? Need to temporarily track calories.
 
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