Monday morning I was still feeling a little beaten up from all of the activity on the weekend, and was not really feeling like another heavy session, so I decided to just do a slow and steady one instead.
2K warm up (10:29.3), 10K ‘fat burner’ (52:09.2), heart rate did not go above 105! 2,262m (12:45.6) cool down, and you guessed it more Battlestar Galactica.
Tuesday was a rest day, the calisthenics seem to be on the back burner for the moment while I get through my current rowing obsession, I need at least one day of not training and my archery day is the best I can think of.
Tuesday evening archery, I tried another Portsmouth with my longbow, it did not go quite as well this time, probably because I was distracted by helping some of the other archers with their form and equipment, 250 scored, which is 87 points down on my score from 2 weeks ago of 337.
Wednesday morning rowing, I was looking for a workout this morning as I didn’t feel like yet another 10K, so I was looking at the forum and saw another member’s post for Colin’s workout #1 and thought I would add yet another twist to it for a steady state interval session.
2250m intervals as warm up, 3:00 rest, 22, 24, 26, 28spm, 3:00 rest, cool down.
The warm up was completed in 11:23.8 and followed by a 3 minute rest, then I decided that I would see where the first rate capped interval fell time wise, then match it for the subsequent rate increases, 10:02.4 (22spm), 10:02.8 (24spm), 10:02.5 (26), 10:02.8 (28spm), then another 3 minute rest and the cool in 11:36.8.
I did almost consider adding 30 and 32spm intervals, but decided that was enough for today.
Thursday rowing, 2K (10:14.4) warm up, 10K (47:29.5), 2,241m (11:52.9) cool down and more Battlestar Galactica.
Friday skiing, 1,000m (5:38.6) warm up, then JH week 3 workout 2 – endurance: 2 x 20:00 @ 36-40spm, 3:00 rest.
I wasn’t sure what pace to use on the first interval, so just went with something comfortable, the 2:32.2 averge pace does not really do it justice as it was much slower at the start, with a minor stoppage, and down to 2:10 near the end (3,940m).
The second interval is a more accurate average pace, although by the end of this one I was down to about 2:14 (4,050m). 1,131m (6:48.3) cool down to finish off.
Saturday morning masters rowing 8+, stroke seat, lots of drills, largely rowing in 6’s, although myself and 7 rowed continuously while different pairs dropped in and out (11,314m).
I was going to walk into Staines for some brunch, but the river looked too good, so I decided to go out for another outing in my single, another solo launch and landing and fewer scary moments that the previous time, so that was a plus (4266m).
Plus this was an opportunity to try out the new GoPro Max to see if it was any easier to deal with the recorded footage.
This is the footage I generated for my second Solo Launch:
Saturday afternoon leisure rowing, leisure 2x, stroke seat, teaching one of the other leisure rowers how to steer.
Sunday morning, severe weather warning, the ladies masters group cancelled, but the mens still decided to go out, last thunder/lightening that anyone could recall was over an hour previous, so we were well past the 30 minute waiting requirement.
8+ again today, I was in the #4 seat as Gareth, who had previously represented his Australian State was back and had been placed in the stroke seat.
Lots of power building drills at 16spm, then slowly raising the stroke rate until we hit 28spm under 3/4 power.
A couple of minor mishaps, our #6 caught two crabs, one at about 20spm then a second at 28spm, I think he was still recovering from the first one when he caught the second if the truth be told.
#5’s oar hit a tree stump due to some less than optimal steering from the cox which caused his oar to smack his knee quite badly.
We all came back rather wet as it had rained on us several times during the outing and my shoe had about an inch of water in it, as did the bottom of the boat.
After a cup of tea, I put on some dry clothes and headed into Staines for some brunch at Wetherspoons.
I came back to the boathouse to wait for the leisure session and discovered that one of the juniors had lost his phone that he had left out near the Ergos. He eventually established that it had been put behind the bar as he could see it lighting up when it was called.
It was at this point that I discovered that the leisure session had been cancelled due to the severe weather warning, despite the fact that it was now quite a lovely afternoon, and I contacted one of the organisers to obtain the code for the door to the bar.
After retrieving his phone, we both headed for home, I decided I would prefer there were at least some others around when I take my single out, just on the off chance that I have to swim it home.