Monday morning rowing, 2,000m (10:02.3) warm up, then SBC UT2 workout 10,000m @ 22-24spm, which is also 10,000m for the Virtual Team Challenge,
Wasn’t thrilled about the rate cap, but that was in the requirement, so hey-ho, bottom end of my UT2, so could have pushed harder, 3,361m (17:42.7) cool down and some stretching.
Day 9, the daily total is 1 day, 15,361m, 871 calories and 1 hour 13 minutes, running totals are: 9 days, 138,954m, 7694 calories and 11 hours 25 minutes.
Tuesday morning rowing, 2,000m (9:28.6) warm up, then Dark Horse January Workout 1: 12 x 150m, 1:00r.
Well that was fun, I set out with a goal of sub 0:30 for every round and crushed it, and didn’t get my heart rate above 154, all that endurance training really does pay off.
This was an AP (Anaerobic Power) training piece – maximum intensity for short bursts 15-20 strokes.
More rest meters than workout meters, it would have been over 4,000m if I hadn’t had to get off and sort out the mat half way through – I really need to get some weights to stop the Erg from moving around on these fast pieces, or do them at the rowing club where they do have weights if I want to go faster.
4,470m (20:38.3) cool down to take the daily total over 10,000m for the Virtual Team Challenge, and then some stretching.
Day 10, the daily total is 1 day, 10,406m, 515 calories and 47 minutes, running totals are: 10 days, 149,360m, 8209 calories and 12 hours 13 minutes.
Tuesday evening archery, first shoot after the Christmas break, I took my longbow and my new quiver set I received for Christmas.
The quiver worked well, however I will need a shorter belt than I was using as it sat just a bit too low down on my hip.
Wednesday morning rowing, I thought Dark Horse workout 3 and my club workout were sufficiently similar that I would do a mashup of the two:
- The Dark Horse January Workout 3 is 3 x 10:00 @ 20-24spm with pick drills every 2 minutes
- The Staines Boat Club January Week 2 Workout 3 is 3 x 10:00 @ 26spm
- The Mashup workout will be: 3 x 10:00 @ 26spm with pick drills every 2 minutes
So slightly faster than the DH workout but including the pick drills.
2,000m (9:25.9) warm up, then into the intervals.
Interval 1 (5 x legs only at start and every 2 minutes):
Interval 2 (5 x legs only, 5 x legs and body at start and every 2 minutes):
Interval 3 (5 x 3 stroke cut the cake at start and every 2 minutes):
The pick drills really messed with the average split times dragging the pace down lower than it would otherwise have been, fortunately they did not make a significant difference to the average stroke rate.
Finished off with 2,244m (10:38.4) cool down and some stretching.
Day 11, the daily total is 1 day, 13,228m, 764 calories and 1 hour 13 minutes, running totals are: 11 days, 162,588m, 8973 calories and 13 hours 12 minutes.
Thursday morning rowing, another mashup, this time Dark Horse workout 7 and
- The Dark Horse January Workout 7 is 3 x 18:00 @ 18-24spm. 3 minutes rest
- The Staines Boat Club January Week 2 Workout 4 is 3 x 15:00 @ 18spm, 2 minutes rest
- The mashup workout will be: 3 x 18:00 @ 18spm with 3 minutes rest.
So at the bottom end rating wise for the DH workout.
2,000m (9:25.9) warm up, then into the intervals.
Slightly over the required rating on the first interval, but otherwise nailed the rate, pushed for more distance and lower splits on each of the subsequent rounds.
Slightly annoyed at finishing 6m short of 12,000m, but hey, ho, you can’t win at everything.
Low rest meters as I followed some advice and got off the rower for a wander around during these rest sections.
The club workout was billed as a UT1 workout at 67-75% max heart rate, which for me means between 121 and 135bpm, round 1 max was 122bpm, round 2 was 130bpm and round 3 was 122, giving an average of 124bpm, so I also nailed the heart rate zone for the workout.
I finished off with a 1,134m (6:08.3) cool down, and some stretching. ErgZone recorded this as 8:54.2 because it keeps recording time until you hit the menu button on a just row session!
Day 12, the daily total is 1 day, 15,634m, 876 calories and 1 hour 21 minutes, running totals are: 12 days, 178,222m, 9849 calories and 14 hours 34 minutes.
Friday morning skiing, 1,000 () warm up, then Dark Horse workout 4: 10 x 200m, 1:00r fast pace.
I initially decided to try for sub 45 seconds, but even after the first interval I knew that was not happening.
Once I had dropped below 45 seconds on round 3, I then aimed for sub 46 seconds, although this again only lasted for a single round.
OK, Sub 47 seconds it is for the remainder, which I just about managed up to round 9, then a final blast for the last one.
With an average of sub 46 seconds over all, I am happy with that.
Most rounds it took me 30 seconds to catch my breath enough to stand back up again and pull some rest meters to work out the lactic acid in my arms in the remaining 30 and bring the pace up a bit proir to the start of the next interval.
Unlike workout 1 on the rower which was great fun, doing this one on the SkiErg was torture, this would have been way more fun on the RowErg, but that is not the point, the aim as always, in the words of Coach Greg Doucette is: ‘harder than last time’.
I finished off with a 2,265m (17:51.2) cool down,
Day 13, the daily total is 1 day, 6,219m, 303 calories and 40 minutes, running totals are: 13 days, 184,441m, 10,152 calories and 15 hours 14 minutes. This completes ‘The Burn’ requirement of 10,000 calories and also ‘The Haul’ requirement of 15 hours.
Saturday morning rowing, I had a couple of rowing tank sessions booked for today (see separate post) so was going to struggle to fit a long workout in and I didn’t want anything that was going to drain me too much, so opted for workout 2 from the ones I had left.
2,000m (9:20.5) warm up, then Dark Horse workout 2: 10 x 1:30 @ 20spm, 1:30r.
I was’t too sure what distance I could manage on this one, so after a couple of test intervals I settled on aiming for 390m per interval and also as an overall average.
I had a couple of intervals where the rate crept up a touch, keeping steady at 20 and also putting in maximum effort for distance ends up with a few too many strokes at 21, trying to counter these with 19’soften pushes the average the other way.
The last interval I wanted over 400m, so again the rate crept up occasionally.
391.9m average overall, I am happy with that. 2,355m (10:36.7) cool down and some stretching.
Day 14, the daily total is 1 day, 11,067m, 522 calories and 49 minutes, running totals are: 14 days, 195,508m, 10,674 calories and 16 hours 4 minutes.
Sunday morning rowing,
I had two left to chose from this morning and didn’t really feel like 30 minutes of 18spm, so went for the 4 minute intervals instead.
I was still feeling a little beaten up from yesterday’s exertions, 2 x rowing tank sessions, Dark Horse workout 2 and 1.5 hours of walking.
2,000m (9:08.8) warm up and then onto the intervals
I wasn’t sure what to aim for distance wise, although I settled on around 1,020m for the 24spm intervals and was trying for 1,090m on the 28spm ones, but that was more of a struggle.
As expected I nailed the rates, usually hitting them within 1 or 2 strokes, I just needed to ensure I did not have too many that were up or down by 1 to push the average, or if I did, then put in a few in the opposite direction to cancel them out.
Happy with the 24spm entries as they remained consistent, the 28spm ones however started to show my fatigue levels and were slowly dropping meters, however I still averaged 1083.75m on the 28spm pieces, so not too bad.
Finished off with 2,246m (10:48.6) cool down.
Day 15, the daily total is 1 day, 15,084m, 834 calories and 1 hour 7 minutes, running totals are: 15 days, 210,592m, 11,508 calories and 17 hours 12 minutes.