Monday morning rest day, took the dog for a long walk.
Tuesday morning extra rest day yesterday as I had a bad night
Wednesday morning rowing, ark Horse Mountain Challenge Week 4 – Asia. (I decided to do this as a UT2/UT1 interval training session at a steady state and no rest).
KangchenJunga – 8,586m in 38:52.3 2:15.8/500m average pace, I was aiming for 2:15, so happy with this.
K2 – 8,611m in 39:09.3, 2:16.4/500m average pace, I was aiming for 2:15 so slightly down.
Mount Everest – 8,848m in 39:43.0, 2:14.6/500m average pace, I was aiming for 2:15 so happy with that.
26,045m in 1:57:44.6, 2:15.6/500m average pace = 13,333m for the hour, not bad and potentially 26:666 for 2 hours.
no cool down, but I did some stretching afterwards.
26,045m for the C2 Skeleton Crew Challenge (no rest meters).
Thursday morning at the work gym, 2,000m (10:11.0) warm up, 10,011m of rowing whilst capturing power curve pictures.
2,234m (11:17.1) cool down and stretching, shower, breakfast in the canteen and up to my desk to start the day.
This completed the 31,000m requirement for the C2 Skeleton Crew Challenge.
Thursday evening rowing, I decided to just ‘stay warm’ and keep my HR below 125bpm and did 17,397m in 1:21:27.5.
The evening session was 2 x 18:00, 2:00r as 2:00 rate pyramids, focusing on power curves,
the first one was 16,18,20,22,24,22,20,18,16 spm,
the second was 22,24,26,28,30,28,26,24,22 spm.
Stretching and core exercises before heading home.
Friday morning preparation for Saturday’s Middlesex County Clout shoot, I was measuring out the field and drawing circles with a white lining machine.
Saturday morning archery, running and shooting the Middlesex County Clout, a good day was had by all, the rain held off and I came 5th out of 5 in the County Gent’s Longbow category, not great, my primary clout longbow string all but snapped and I had to change to my backup bow, still managed an overall score of 13, so not too bad the wind was playing havoc with everyone’s scores.
Sunday morning 4,012m (18:50.2) warm up for men’s masters rowing, 8+, #6 seat, mainly 16spm concentrating on technique and balance, potentially need to split into smaller crews to sort this properly (11,365m).
River was rising fast and flow increasing from the recent weather and as it had started to rain heavily and would probably be ‘Red Boards’ before the leisure session, I headed home and had a ‘chilled’ afternoon.