The Aerobic workout check-in thread!

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Rock!...oopsie.

Trad climber
the pitch above you
Sep 3, 2014 - 06:40pm PT
Paddled my kayak solo around Manhattan for a PB time of 6 hrs 38 min including time to cross the Hudson twice. Only saw 3 condoms and 2 maxi pads, so I'd say the rivers are cleaning up!
anita514

Gym climber
Great White North
Sep 4, 2014 - 07:30pm PT
^ gross

5000 m on a rowing machine
First time doing cardio in over 5 months
F*#k yeah
Fat Paul

Trad climber
Right Coast
Sep 4, 2014 - 07:47pm PT
Speed night! 13 miles @ 7:50 pace. Last Saturday, 5 hour trail run.
'Pass the Pitons' Pete

Big Wall climber
like Ontario, Canada, eh?
Sep 4, 2014 - 09:58pm PT
Well, I was about to feel proud for running three miles in 29 minutes, but buddy above spoiled it all for me.

Nice work, Anita. Legs are so overrated.
Todd Eastman

climber
Bellingham, WA
Sep 4, 2014 - 10:23pm PT
Explain "cardio" please...
atchafalaya

Boulder climber
Sep 11, 2014 - 12:58pm PT
Spectacular ass kicking it was!
Staggering across the finish line...
Staggering across the finish line...
Credit: atchafalaya
Ward Trotter

Trad climber
Sep 11, 2014 - 01:26pm PT
Explain "cardio" please...

"Cardio" is aerobic exercise.
Generally it is any kind of activity that substantially increases your heart rate and breathing for an extended period of time. Running is a good example.
---------------------------------------------------------------------------------


Recovering from a stress fracture on foot and been able to run 1 to 1 1/2 miles this week on separate days.
Did really good weight session yesterday. Been alternating between light weight/high reps sessions and going heavy.
Heavy, man.
Seamstress

Trad climber
Yacolt, WA
Sep 15, 2014 - 02:14pm PT
DONE!!!

Volcanic 50K was on a very hot day. I suffered through the miles on the north side of St. Helens, my foot screaming at me. Joyfully, I immersed it in the creek at 16 miles to get some of the swelling down and reduce the pain. Struggled up to Aid Station 3 at 20 miles and soaked my foot for 10 minutes. That revived me, and I blasted across the Plains of Abraham, deperately trying to beat the cutoff at Aid Station 4. I made it with minutes to spare. My hubby met me with an icepack for my foot - anticipated the problem and knew that I would not make it from 20 - 32 without a cooling mechanism. My buddy joined me for the last 8 miles. Finished!!
The home stretch on the Loowit, Mt. St. Helens Volcanic 50K
The home stretch on the Loowit, Mt. St. Helens Volcanic 50K
Credit: Seamstress

Rose at 4:30 AM, on the road by 5:30 AM to start Cycle Oregon. Began with Legs of Lead. The "easy day" from the Dalles to Glenwood was pure determination. The heat was still on, and the switchbacks up to Glenwood were a slog from tree to tree, hyperventilate, repeat. We were blessed with an awesome view of Adams from our camp.
Camp in Glenwood
Camp in Glenwood
Credit: Seamstress

Day two was a 63 mile jaunt back down to The Dalles, then over to Dufur. This day had over 6,000 feet of climbing. Surprisingly, I made it.
The fields around Dufur
The fields around Dufur
Credit: Seamstress

Day 3 brought the long climb out of Dufur, passing nearby many of the climbing areas hidden in the river cnayons. Mt. Hood took center stage. We had nearly 7,000 vertical on a day with 74 miles.
Lunch at the SnowPark on Mt. Hood
Lunch at the SnowPark on Mt. Hood
Credit: Seamstress

I thought the pain would be over. No one mentioned the hundreds of expansion joints we would encounter on the long downhill into Tygh Valley.

Hills surrounding Tygh Valley
Hills surrounding Tygh Valley
Credit: Seamstress

The bike was much the worse for wear - and so was my ass. We had 84 miles to get to Madras. The chain was groaning as we crossed the Warm Springs Reservation.
The Grand Ronde tribal children dance at the rest stop on the Warm Spr...
The Grand Ronde tribal children dance at the rest stop on the Warm Springs Reservation
Credit: Seamstress

I had the bike support team check my iron steed, and they thought just a little lube would do the trick. Nope. Two flat tires followed. My second tube did not have a long enough stem, so I bartered with another cyclist to exchange tubes. That's three tire changes for me!! Then the chain fell off, then the bike started shifting without my instructions to do so. Did my best to enjoy the dam crossing - generally closed to the public. I arrived at the base of the 14.7 degree hill with no confidnece that the bike would behave. 14.7 degree grade for 1.5 miles, 12 more miles after that, 45 minutes before course support pulled - jumped on the sag wagon, roaylly pissed off. Left my bike with the mechaincs for the evening and stormed off to dinner with no shower. Didn't care how grimy or smelly I was.

The next day was the optional day - a relatively flat and short loop through Smith Rock. Let me give you the definition of flat - only 3,325 in elevation gain over a short 68.7 miles. Hammered the first half, enjoying the views of the cascades.
The Sisters
The Sisters
Credit: Seamstress
And Lake Billy Chinook
Central Oregon Reservoir
Central Oregon Reservoir
Credit: Seamstress
Fantastic lunch and entertainment at Smith near North Point.
Chillin' at Smith
Chillin' at Smith
Credit: Seamstress
Headwinds made the second half quite a bit more difficult even though it was flatter. I had a slow leak in a tire, but managed to bring it home. It was that evening that I became familiar with "goatheads" and "puncture weed". This tube change would be the last of the trip.

I was very nervous about Day 6 which was the longest day - 90 miles. Left at the crack of dawn in 37 degree temperatures, tears streaming down my face for the opening miles. Finally we got to the first climb, 5 miles at 5 - 6% grade. I actually welcomed this, glad to warm up, and plodded my way up the hill, actually passing some people. We passed through Antelope and Shaniko. These climbs were without incident, and the switchbacks were actually reasonable. The 21 mile descent down Bakeoven Road was fun, and I actually went miles between braking, a vast improvement in coordination and confidence from the beginning of the trip. We coasted down to Maupin where you could choose to raft, take the cheater shuittle, or ride. I rode down a gloriously mild section of road along the Deschuttes River, passing rafters and native fisherman.
Platform fishing on the Deschuttes
Platform fishing on the Deschuttes
Credit: Seamstress
A "short (3 miles) and mild (4 - 5% grade)" climb brought us out of the canyon and into Tygh Valley.
Tygh Valley Fairground Campsite
Tygh Valley Fairground Campsite
Credit: Seamstress
I was so happy to have completed these rides, remembering how painful the first 20 mile ride was back in May when I started biking following a 30 year abseence.

We slept in until almost 6 AM for the final ride. Departure was a late 8:15 AM. The final day began with - surprise - yet another climb. That was dispatched quickly. We turned onto Dufur Gap Road and roared through the gap, then down 15 mile mile road, swooping back to the Dalles.

The Aerobic trip report - Success!! Not bad for a little old lady. Now back to climbing.

John Duffield

Mountain climber
New York
Sep 15, 2014 - 02:59pm PT
wow GREAT^

I DNSd the 18 mile race yesterday. Woke up at 2 am feeling really terrible.

But I got so I could keep food down later that aft, and knocked out a 5 miler. Today, I had a low grade fever and some sniffles, but I'm eating fine and the legs are charged, I ran 10 miles MTR per training plan.

I'm screwed though, for LTRs and 6 weeks out. This won't end well.
anita514

Gym climber
Great White North
Sep 15, 2014 - 06:36pm PT
30 mins/~5250 meters on the rower
Jaybro

Social climber
Wolf City, Wyoming
Topic Author's Reply - Sep 16, 2014 - 05:39am PT
Wow Seamstress, amazingly proud work!

And Atch, understated awesomeness!
thebravecowboy

climber
hold on tight boys
Sep 18, 2014 - 07:05pm PT
ate five little hills for dinner on the roadbike. yum-yum-yum-yum love that granny gear punishment. no thoughts but for the now in the steepest of pavement, no joy but the current on those loooong pebble-ridden downhills, sweeping into the cool air like a scythe through wet, ready phloem. my lungs hurt.
Ward Trotter

Trad climber
Sep 18, 2014 - 09:03pm PT
3 sets each
--barbell bench presses
--dumbbell bench flies
--dumbbell incline bench presses
--weighted incline push-ups

Ran 2 miles at track

Finally cooling off around here. Tuesday 107, weds. 101, today 90.
Ahhhhhhhhhhhhh

Tomorrow 85 degrees...ahhhhhhhhhhhh
Right now at 9pm , 70 degrees.....freezing brrrrrrrr
Ward Trotter

Trad climber
Sep 29, 2014 - 09:38pm PT
I've been doing HiiT sessions on a standard 1/4 mile oval track.
I run all out for 1/8 mile roughly equal to 30 seconds of high intensity. Then I either walk or light jog for 1/8 mile equal to 90 seconds low intensity ---concentrating on nose- in/mouth-out breathing.
Today I did 8 quarter mile repetitions in this 30/90 interval for the first time.(been gradually working up to it)

On Weds. I plan on doing 2 miles of steady state running, then Fri. another 8 rep HiiT.
Todd Eastman

climber
Bellingham, WA
Sep 30, 2014 - 12:02am PT
"Cardio" is aerobic exercise.
Generally it is any kind of activity that substantially increases your heart rate and breathing for an extended period of time. Running is a good example.

This is what I don't get...

... aerobic activity as practiced by athletes such as runners, bikers, and XC skiers is activity where you train for 45 min to many hours at a pace where you could, or could nearly, carry on a conversation. This level of training is aerobic and does not involve a "substantial" increase of heart rate unless compared to laying on a sofa...

Should you go beyond aerobic, you would then be doing anaerobic threshold or anerobic training and working on entirely different sets of energy pathways.

When I hear the word "cardio" I envision some weight room type suffering through some intense painfest in the quest to do the damned cardio or some cross-fit type tearing muscles sprinting around the block.

raymond phule

climber
Sep 30, 2014 - 01:02am PT

This level of training is aerobic and does not involve a "substantial" increase of heart rate unless compared to laying on a sofa...

I don't agree with this. I would say that it is also a substantial increase in heart rate compared to everyday life.

I train long and slow with a heart rate of around 140 bpm.
I walk with a heart rate of around 80 and I doubt that I spend much time with a heart rate above 100 in everyday life.

I kind of double my heart rate reserve when training long and slow and I would call that substantial.
justthemaid

climber
Jim Henson's Basement
Sep 30, 2014 - 07:31am PT
bump
SC seagoat

Trad climber
Santa Cruz, or In What Time Zone Am I?
Oct 4, 2014 - 10:58am PT
Seamstress, Seamstress, Seamstress, That.Is.Doing.It. And not just talking about it.
I am so in awe. I'm just hoping to pump out a few bike miles today for the first time after foot surgery.
Huge respect to one tough doer.

Susan
John Duffield

Mountain climber
New York
Oct 4, 2014 - 02:15pm PT
Ran 10 today. 20 on tap for tomorrow.

Good Luck to anyone doing R2 R2 R2!
SC seagoat

Trad climber
Santa Cruz, or In What Time Zone Am I?
Oct 4, 2014 - 03:18pm PT
I am so f'ing happyyyyy....went for a 15 mile, mostly flat road bike ride today. The first ride since my foot surgery. Yes. Yes. Yes. I really didn't want to stop as I had no discomfort but I'm trying my best to really not screw up this fix.
Susan with-a-big-smile!
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