The Aerobic workout check-in thread!


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Todd Eastman

Bellingham, WA
Mar 11, 2013 - 12:02am PT
RJ, Aasay never bothered with the sprints like 50Ks! He was a distance specialist...

... death marches with huge loads.
Jebus H Bomz

Peavine Basecamp
Mar 14, 2013 - 02:27pm PT
Yesterday was a double header: pumped out a bunch of laps on the auto belay at the gym, and then did an hour and 20 minute trail run. My thought is that sort of workout is closer to a real live climbing day.

I still don't know the distances and elevation gain on my trail run, I certainly don't have money for the recquisite widgets at this time. It's feeling pretty damn good though to be able to kick into the gears needed for a the uphill running. I only have one section keeping me from the pura vida of no hiking on the run. Once that bit's ironed out, I should be able to have quite the all running loop dialed. Although, I tackled a hill yesterday I would never run up, super steep. As long as the heart's pumping, it's all good.

Trad climber
Yacolt, WA
Mar 14, 2013 - 05:07pm PT
Played with the "pink weights" in the gym again today. Then off for a five mile run on legs of rubber from the lunges, split jumps and other forms of torture the trainer inflicted. Onward!

Trad climber
Santa Cruz
Mar 15, 2013 - 03:45pm PT
Conditions Deteriorating...send snow Oh well, did get in 18K vertical feet even without hiking up to the ridge. Conditions getting very yucky. So we are off to Yellowstone for b/c skiing and camping. Will be much more aerobic...much, much, I'm sure I'll be begging for a high speed quad.
My GPS tracks, but there was more snow, but if present conditions stay this could look like this soon.

probably my last Bridger day this season unless some more snow comes i...
probably my last Bridger day this season unless some more snow comes in. Didn't bother hiking to the ridge.
Credit: SCseagoat


Trad climber
SF Bay Area, California
Mar 15, 2013 - 05:11pm PT
Why the HELL am I sweating?!

Yesterday it was too cold to go running (yes I'm a pitiful person with a horrible immune system) so I went for a walk. My walk includes a stretch of boulders that are exactly like a talus field so I boulder hopped for at least half a mile, as it's so much more interesting than a simple walk.

When I'm finished with the boulder hopping, I find I'm sweating! I'm just walking, why am I sweating? Doesn't make any sense as it's just a walk...

So why the hell did I manage to break a sweat?

Damn, this aerobic workout thing...hurts so good.



Trad climber
Yacolt, WA
Mar 15, 2013 - 06:02pm PT
Thanks for the reminder - time to run!!
Jebus H Bomz

Peavine Basecamp
Mar 15, 2013 - 06:31pm PT
Me too! Tomorrow's climbing has been scheduled to a more leisurely roadside approach, so I can trash the legs a bit today. Prime conditions in Reno right now, I can't wait to get up on those trails!

Boulder climber
takin' the scenic route to Montana
Mar 15, 2013 - 06:38pm PT
14 road bike miles, and 600' of gain in :58:42
Fat Paul

Trad climber
Right Coast
Mar 15, 2013 - 09:08pm PT
Gradually increasing the mileage 25 completed this week. Legs no longer feeling like dead stumps but that will change when I add interval training next month.
Todd Eastman

Bellingham, WA
Mar 15, 2013 - 11:34pm PT
Been kinda soggy around here, going to klistah up and log some Ks at Cypress while the predicted rains pour...

Social climber
Wolf City, Wyoming
Topic Author's Reply - Mar 16, 2013 - 06:36pm PT
It was a good week so far already, just under fifty miles, then today I came up with a new event I have no name for;
Took off on my bike with a pack containing certain, Necesary items. Harness, shoes, chalkbag tape, water, food,couple o big cams, minittrax,phone, goal zero solar unit... Then rode twenty miles, got off bike, walked and did two minitrax laps up a 5.12 offwidth. Rode back and added enough miles to get in an even 50.
Dimwit Duoathalon?!
Double D

Mar 16, 2013 - 07:54pm PT
Super psyched today to climb laps on a favorite workout T.R. but it was 81 degrees and in the sun so alter my course of action to go run my favorite "short" trail near my home... all was good until I remembered that I had to pick up some groceries for dinner and ran into the local girl scout cookie sale... let's just say one of the bags was missing when I arrived home.

Tomorrow is looking better each minute.

yosemite 5.9

santa cruz
Mar 16, 2013 - 10:28pm PT
Today I lifted 31,000 pounds of barbells in just under two hours.

I think that will do me for a few days.

Ice climber
chingadero de chula vista
Mar 16, 2013 - 10:32pm PT
^seems to be about 15,000 an hour

i don't get it

i put 1000 lbs on the leg press machine and do static holds for 20 seconds

if i rested 40 seconds each time, that works out to 60,000 lbs per hour

i'm trying to understand what you are doing

anyway, be all that as it may, whacked out thyroid and all i'm getting in about 70 miles a week

yosemite 5.9

santa cruz
Mar 17, 2013 - 09:38pm PT
No way I can put 1,000 pounds on a leg press machine. Good for you. That's great.

I find a leg press machine is easier than doing squats. I suppose that's because of the back support on a leg press machine and not having to keep my balance. Anyway, all of my weight for this routine is with barbells. No machines. No dumbbells.

I use six exercises;
Bench press alternating with a snatch, which is lifting the bar off the floor into an overhead position, whle dropping down into a squat, then standing up from the squat with bar still overhead. The last part is the most challenging for me. So it is the lightest weight. 60 reps each, 5 at a time as heavy as I can handle for five good reps.

Back squats alternating with power cleans to the neck. 60 reps each, 5 at a time, as heavy as I can handle for five good reps.

Strict overhead press alternating with dead lift. about 30 reps each, 5 at a time, or to failure.

The dead lift would be an easy way to add a lot of pounds at the end, except that my lower back is a fatigued after the previous exercises.

A leg press machine is an easier way to push a lot of weight safely. I sometimes use it as a supporting exercise. But I could not press, nor could my joints handle 1,000 pounds.

I was fortunate to have a great barbell trainer during January and February at Santa Cruz Power Fitness. He was better than what you will see at the Crossfit website or what I have read in the books. There are a lot of clues to having an efficent and safe motion. I had to work on increasing my shoulder flexiblity a lot to cradle the overhead weights up and behind my head.

I have done weight training off an on for forty years. I have been concentrating on barbell lifts for only about three months, so I can not claim to be qualified to offer any advice on it. I am not very strong either. Luckily all my joints are working well. What a person can do with the right technique in three months is quite amazing and a lot of fun.

And yes it is aerobic!


Ice climber
chingadero de chula vista
Mar 17, 2013 - 11:50pm PT
^i'm getting the picture now. i hate putting a bar across my shoulders with any amount of weight on it - it hurts. i used to bench press because i read an article that specified doing some % of body weight as being a good indicator of conditioning. i got to 315 when i weighed about 175, and my shoulders starting hurting. i don't bp at all anymore.

reminds me of a group who did amazing maxes of bp, dead lifts and squats (?). the only lifts they did. wore constrictive jackets and what have you. i'll try to look it up. the amount of weight involved was amazing.

i can't din it right now.


Sport climber
The Big Wide Open Face
Mar 18, 2013 - 12:10am PT
They always said that the king of cardio sports is the jump rope. If you ever get to see someone who is world class, it's amazing.

Single unders = beginning
Double unders = intermediate
Triple unders = advanced

Triples looks easy. They ain't.
Some Random Guy

In a chair, drinkin' a beer, watchin' the show
Mar 24, 2013 - 08:28pm PT
my usual training for a while now has been hitting the gym every second day and doing about 1.5 hours of upper body weight lifting and core workout. I try to change it up as much as i can. dumbbells, barbells, fixed machines, cable machines, whatever i feel like at the time. then directly after i go outside and run about 10-12 miles. sometimes it's a relatively flat course with a few moderate hills or sometimes it's a circuit of intervals up and down steep hills here in san francisco. on the especially nice weather days (which there have been quite a few of lately on the coast) i drive up to marin and do a vigorous trail run.

last sunday i did my upper body gym workout then went for a 4.5 mile trail run along the coast. did it in both directions. had 500 feet of steep gain close to the start and the same (but down) at the end. so basically i did the 500 feet up at the beginning, 500 feet down half way through, then turned around and repeated it back the other way. after that i went out for a 2 hour surf session. needles to say it was a beautiful day on the coast.

add in some mountain biking, surfing and climbing to my usual gym workout/running routine and that comprises my aerobic training.
Ward Trotter

Trad climber
Mar 25, 2013 - 12:34am PT
I mile speed walk
1 1/2 mile run.
Tore quad muscle sprinting several weeks ago and just getting back to running.
I was expecting to be grossly out of aerobic shape but I was pleasantly surprised to find that I wasn't struggling and felt like I could run another couple miles.


Trad climber
Roaming the South, Merica
Mar 25, 2013 - 09:48am PT
7.5 mile trail run down here in Florida in a downpour. After I came back I learned there was a potential tornado close by,... I hate this state
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