Monday, took a rest day as my legs were still feeling the after effects of the 2K ski.
Tuesday, Concept 2 Solstice Challenge, Row Ski or Ride 21,000m on June 21st, the longest day of the year, can be spread over multiple workouts.
I chose to add 97m and turn it into my 4th half marathon so far this season.
Rowed most of it at around 2:18 pace and 27spm, but brought it home with a sub 8 minute 2K at 30spm for a time of 1:35:49.4, my second fastest this season, fastest was a PB at sub 1:30:00 at the beginning of May.
Watched ‘A Quiet Place’ to avoid the tedium.
Cooled off with another 1K at a slow pace and some stretching.
Tuesday evening archery, tuning the pressure button at 50m for the new limbs, then confirming my 30m sight mark. Also helped many of the newer archers progress to 30m and 50m.
Wednesday calisthenics, mainly a rings based pull workout.
- Plank – 3 x 0:45
- Inverse Knee Rings Row – 3 x 10
- Assisted 1 Leg Squats – 3 x 1
- Rings Row – 3 x 5
- Rings Scapular Pull – 3 x 0:30
- Band Assisted Rings Pull Up (Green) – 3 x 6
- Band Assisted Rings Chin Up (Green) – 3 x 6
- Angled Rings Row – 3 x 10
- Static Rings Hold – 10 x 0:05
- Various Isometric Rings Holds – 0:10 each
Decided to try going back to intermittent fasting again – no eating before 12:00 or after 20:00. This shouldn’t be too hard to stick to, I have done it before, admittedly without the exercise, but I regularly wait until 10:00 before eating anyway, so an additional couple of hours won’t make much difference.
Thursday, rowing baselines for week 4, did them all again C, B, A. 2K 10 minute warm up, then challenge C – 4494m, I am reasonably happy with this, although I would have preferred it to be over 4500m, I was deliberately trying to keep the stroke rate around 28spm, although I would probably have been more comfortable at 30spm as that is where it kept drifting to.
About 10 minutes rest and then challenge B – 851m, not the best performance, but happy with this for now. Another rest and then challenge A – 228m, another sub optimal result, not because of fatigue, just because I can’t get the power down without the ERG moving about. I know this is a technique issue but still, it is rather frustrating.
Overall I am currently 34m down on my week 1 total, 116m down on my week 2 total and 36m up on my week 3 total with several days left for potential improvements on challenges A and B.
Finished off with a 2.2K cool down and some stretching.
Friday calisthenics, started off as a rings based push workout, ended up mainly back on the dip bar and parallettes as I am not quite there strength wise to do these on the rings.
- Knee Push Ups – 3 x 10
- Bent Knee L Sit – 3 x 0:35 – dip station
- Hollow Body Hold – 3 x 30
- Lying Knee Tuck – 1 x 40
- Bar Support Hold – 3 x 0:55
- Band Assisted Dip (Green) – 3 x 10
- Leg Raises 9cm – 90 degrees 1 x 30
- L Sit – 3 x 10
- Rings Bent Knee L Sit – 3 x 10
Friday evening I drove up to Lancaster to collect my daughter from University – not a bad trip, it took just over four and a half hours.
Saturday morning, I had a lovely 7km walk along the River Lune before having breakfast at the hotel and then off to the University to finish packing up my daughter’s room.
After loading up the car, started on the journey home, another four and a half hour journey with just a little congestion around High Wycombe where the M40 narrows to two lanes.
Today was also my birthday, so we went out for a lovely meal at the Fat Crab in Rayners Lane, several pounds of prawns were consumed!
I did not exactly follow my fasting rules on Friday evening or Sunday morning, but I figured it wouldn’t make that much difference just for these two periods and was largely dictated by travel requirements.
Sunday I went for another 7km walk and then largely had a rest day apart from mowing the lawn at about 17:00.