Did 32 minutes on the elliptical and 13 on the recumbent bike. Wore my knee brace all day until the workout. At least I feel like I did something! The work gym was hopping at 5:00. Looked like some kind of class going on in the yoga/spin room and a smaller “impromptu” class of about 5 IT guys in the weights area. I’m glad people are using the facility. Lots of times corporate gyms don’t get much use.
Did a really great indoor cycling workout tonight. Part of the 1 week program to prepare for the 1 hour “4DP” power test I will be doing this weekend. Workout was 55 minutes long with 16 intervals ranging from 125 - 145 of my estimated FTP interval lengths of 15 - 45 seconds with recoveries in between of 15 - 30 seconds. Higher the wattage, shorter the work interval and longer the recovery interval. Clusters of 1 - 6 - 5 and 4. Lots of warmup, cool down and longer recoveries between each cluster. Once I do the test, I will choose the type of cycling I want to train for and the software will put together a training program customized based on my neuromuscular power, maximal anaerobic power, maximal aerobic power and FTP. The coaches who designed the training protocols and programs have about 50 World and National cycling champions between them. And I really like the software’s user interface and videos. Much better than Trainerroad. And while the social interaction of Zwift is unique to that, the training programs in Sufferfest are exponentially better.
I’m over my cold, but not running for a while due to weather and DH being away. So I had him adjust his trainer bike. My session was easy-ish (I still got hot), watching Netflix “Grey’s Anatomy” - I’m only on Season 4 (of 16)… so lots of episodes left!
@colorado_mom Grey’s is a treadmill favorite of mine!
@sushiritto if you hear of a used Echo for sale in the Bay Area can you let me know. Thanks
@mom60 Absolutely. I look every day for something that interests me on SF Craigslist anyway. I’ve been on the lookout for a used Concept 2 Skierg for a while. I really want one of those. The one thing about Rogue equipment, at least here in the Bay Area, used prices usually reflects their top notch quality.
Thursday was an active recovery day for me. So my focus was on a combination of treadmill running interspersed with a mix of core work. I really targeted my obliques, which I don’t do often enough.
Back to the “grind” this evening. And I’m also thankful that the encroachment into “my gym space” has been removed at the gym. 
My pink Rogue Ohio barbell is due to arrive today. I’m excited!
This is the suspension trainer I ended up with, in case anyone is looking and scratching their head at why the TRX would be so expensive (marketing). It is a very basic bit of kit.
https://www.amazon.com/gp/product/B0787M7TBR/ref=ppx_od_dt_b_asin_title_s01?ie=UTF8&psc=1
https://www.amazon.com/gp/product/B011PIKF28/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1
The mount (I have mine in a ceiling joist) is fine but get better screws I have otherwise only used it on my pull up bar, I would not use it on a door I have bought and paid for. People use them etc trees outdoors.
Micheal, is there no more Rubber Glove? I loved that LOL.
@Sybylla , “Rubber Glove”? Lol.
Also, when you compare the price of a TRX suspension trainer with the price of the cheaper knock offs, the concept of “getting what you pay for” really applies. The difference in the quality of the materials and design is very real. Plus, with TRX you are dealing with a company that provides great customer support, gives its customers access to a huge on-line library of instructional and exercise videos and, depending on the unit you buy, free access for a year to its mobile training app. It is a company that provides science based exercise programming. And they frequently run sales. I just bought for myself the “Pro 4” kit and got $70 off the normal consumer retail price.
I got the TRX knock off that interestedad scoped out and recommended (years ago) and I’m happy with it, but I don’t do anything really fancy with it. We have it mounted to a ceiling beam in the basement workout room.
33 minutes on the elliptical at the office gym. Not thrilling, but my stress fracture is not detectable at all now that I’ve stopped running on it. I hope it’s healing well. I haven’t killed anyone yet. I did the bench press- I’m back to just the bar with no disks.
Did you choose a Vit K to take? Thinking of your bone health.
i haven’t yet. I need to do that. I don’t see my bone doctor for another couple of months, but I should get the Vit K. Thanks for the reminder. Although they don’t attribute this stress fracture to the osteoporosis.
I got suckered into buying the real TRX 1/2 off when we bought my Elliptigo. 
The belts are amazingly sturdy.
Big day yesterday!
PR Bench. 100# for five sets of three. Shaky and grindy, but I got it.
Congratulations @Midwest67 ! Excellent!
Cobbled together some activity over at the neighborhood clubhouse- 30 minutes of elliptical, 5 minutes of walking on the treadmill and 10 minutes on the recumbent bike. I just really don’t like indoor cycling unless it’s spin class and it seems to bother my knee (not the stress fracture, but probably the arthritis that I now know I have) in a way running never did. At least I did something. Did a few upper body exercises, too.
Saw another episode of Grey’s Anatomy on the trainer bike. Definitely I had sore butt on the bike seat since it was 2nd night (did a lot of shifting, standing up etc). Cycled very slowly, but 40+ minutes. This time I wore shorts and still had a bit of sweat dripping off. So I do know there was some exercise accomplished, and LOTS more than sitting on the coach eating cheetos. Maybe someday I will be able to do it without checking my watch for “how much longer?”
10 mile run with the training group today. This is only the second time I have ever run that far, but I feel pretty good.
Watch out MoWC. During this down time you might become a power lifter. (kidding)
@Midwest67 Hoorah! Nice benchmark.
Friday night lights last night. The gym was “filled” with excitement with guys preparing for a competition today. My area was open since I’m one of two Oly lifters. I worked on cleans, jerks and squats. And finished up with banded (resistance bands) stiff-legged deadlifts and GHD sit ups for cute work.
The dog park this AM and then running and gymnastics work in the afternoon. And always more core.
We are in for a warmer weekend here in Chicago. How was the weather today for your run?
^ 25 degrees when we started! Still that’s 9 degrees warmer than last Saturday’s start. I’m not a hot weather runner and I have the layers down that work for me. It’s supposed to be high 50’s tomorrow here in NoVA.