Week 4 of our holiday in the USA.
Second week of Dog Days of Summer (20,000m requirement) – fortunately On Water meters count.
Monday morning was another rest day to recover from the weekend’s rowing.
We decided to do another kayaking session at Silver Springs, this time in double kayaks and go North from the starting point instead of south, although since this was a shorter route, we also did half of the southern loop again.
Tuesday morning running, 2:00 Intervals as follows:
- 4mph flat
- 4mph 15 incline
- 4mph flat
- 6mph flat
- 4mph flat
- 8mph flat
4 rounds of the above, followed by a cooldown of:
- 4mph flat
- 3mph flat
Wednesday morning Masters men rowing with LCRA, 8+ #6 seat. 3 minute rounds of the following in rotating sixes (10,520m):
- cross hand square blade rowing legs only @ 10spm
- square blade rowing legs and body only @ 14spm
- square blade full stroke @ 16spm, 20spm, 16spm
This was also the day that we flew home, it was a 20:00 evening flight from the USA, which arrived back in the UK around 09:00 local time, we were back home by around 10:30.
Thursday morning I decided to have a break from exercise as I was still recovering from the ‘jet lag’ and not sleeping well.
Friday morning I went for a long walk, just to stretch out my legs.
Saturday morning rowing, started off with a 5,000m (21:58.3) warm up before Masters rowing, fine 4x, #3 seat, mainly steady state (12,699m).
Walked into Staines for my regular Thai spicy chicken with rice before heading back to the boat club.
Saturday afternoon leisure rowing, leisure 4x stroke seat, helping to teach a couple of new additions to the leisure squad (3,394m).
Sunday morning rowing, 5,013m (22:41.7) warm up before Masters men, fine 4x, stroke seat, mainly steady state rowing, very windy below the railway bridge causing white caps on the waves (9,218m).
Walked into Staines and had a cooked breakfast at The George Wetherspoons Pub before heading back to the boat house.
Sunday afternoon Leisure rowing, leisure 2x, stroke seat teaching Deema how to steer (4,603m.
40,432m of OTW rowing easily meets the 20,000m requirement, only 10,024m on the Erg – complete the challenge a week behind maybe?