Monday rowing, 2km warm up, 10km fat burner and 2.2km cool down, watched ‘Doom Patrol’ Season 2 Episode 4
Tuesday calisthenics, repeated last Tuesday’s workout, but increased some of the reps and times a bit.
- Straight Arm Plank – 1 x 2:00, 2 x 1:00
- Reverse Plank – 3 x 1:00
- Inverse Bent Knee Row – 3 x 7
- Full Squat – 3 x 20
- Bent Knee Row – 3 x 7
- Scapular Pull – 3 x 0:20
- Inverse Pull Up – 3 x 2
- Inverse Chin Up – 3 x 2
- Asian Squat – 1 x 6:00
I wanted 3 x 2:00 on the Straight Arm Plank, but after managing the first one, the second and third were just not happening, this was done as 3 x supersets.
Tuesday Evening archery – target shooting outdoors, obtained sight marks for 30yds, 30m and 50m, shoulders tired after a few dozen arrows, still rebuilding that strength and stamina I lost in lockdown.
Wednesday rowing, 2km warm up, 10km fat burner and 2.2km cool down, watched ‘Doom Patrol’ Season 2 Episode 5
Thursday calisthenics, repeated last Thursday’s workout, but increased some of the reps and times and changed up the order.
- Incline Push Ups – 3 x 10 – parallettes and knees
- Full Squat – 3 x 20
- Bent Knee L Sit – 3 x 0:10 – parallettes
- Hip Bridge – 3 x 1:30
- Frog Stand – 3 x 0:10
- Lying Knee Tuck – 3 x 30
- Bar Support Hold 3 x 0:30
- Lying Alternate Knee Tuck – 3 x 30
- Band Assisted Dip (Green + Red) – 3 x 10
- Leg Raises 9cm – 90degrees 3 x 15
Changed the order to avoid having the same area worked twice in succession and added the 9-90 leg raises, this was done as 3 x supersets.
Friday rowing, Boat Race
The aim of the challenge is to row 6800m (4.2 miles) which is the length of the boat race course from Putney to Mortlake. The first 20 seconds at 35spm and then the remainder at 30+spm all at max pace.
I knew I could hold the stroke rate, the question was what pace could I hold for that distance?
I set myself a target time of around 26 minutes which meant a split of 1:54.7, although I was unsure if I could actually maintain that.
I obviously didn’t read the instructions correctly because I held the initial 35spm for 30 seconds before settling in to a rate that fluctuated between 30 and 32spm, the pace also fluctuated between the desired pace and 2:00.
I was watching Doom Patrol S02E06 to act as a distraction.
I was able to keep the stroke rate up, but was off the pace for a fair chunk of the middle section and put in some more effort for the last 1000m that was closer to my desired pace to come home with a time of 26:33.2.
My heart rate was also getting somewhat high by this time finishing at 177bpm.
I am glad I did not look too hard at the actual Oxford/Cambridge times before starting, the record is 16:19 at an average pace of 1:12 which is over 20 seconds faster than my 500m max effort pace and they keep this up for nearly 7km!
Admittedly there are 8 in the boat, but an olympic level sculler would not be far behind them.
I enjoyed the challenge and look forward to improving on that time at some point in the future.
Saturday involved a 5.4km walk with the dog, 5.4km ride to Northala Fields, 5km ParkRun, 5.4km ride home again.
No new PB today, I was 16 seconds slower than last time with a time of 29:10 and placed 116/262 overall, 93/139 male runners, 16/25 VM50-54 and 51.83% by age grade.
Sunday I spent 2 hours mowing the lawn as it had become somewhat overgrown again,