Monday morning, rest day, took the dog for a long walk.
I cancelled my subscription to Dark Horse rowing as I do not feel I am really getting anything from the forums these days, I have not used the workout programmes other than my initial go at the 2K program where I actually felt I made better progress on my own, the posting on the forums has dropped significantly in recent months with only about 20 posts a month outside of the monthly challenge, that only 3 or 4 people actually take part in, only people posting are either Learn to Row, weight loss or old regulars, so I decided to cancel and move on.
Tuesday morning rowing, 2,000m (9:21.6) warm up, then 3 x 2,000m, 1:30r
Paced it better this time for a 1:51.7 average, 2,229m (10:34.4) cool down and stretching.
Tuesday evening was supposed to be our archery Hallowe’en shoot, however hardly anyone turned up, so we decided to postpone to next week.
Wednesday morning in at work for a team meeting, 2,000m (9:23.3) warm up, 10,000m as a power ladder, 1,000m close to 1:50, drop rate by 2spm each round, 1,000m recovery, finished on 1:54.4@20spm.
2,242m (11:27.0) cool down and stretching, shower breakfast and up to my desk.
Thursday morning in at work again, 2,000m (10:12.9) warm up, then a low heart rate ‘fat burner’ aiming for round 2:10 pace at no more than 24spm, chest strap was playing up again, although HR never went above 130.
Went over to the boathouse after work at 17:00 and sat on the erg for an hour to ‘keep warm’ whilst waiting for everyone else to turn up.
This evening’s session was our usual 10 minute warm up (2,394m), some stretching and then 3 x 15:00@22spm, 1:30r
The warm up and the 3 x 15 session failed to upload to the C2 logbook, so I have no heart rate data or graph for this one (43,138m for the day).
Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.
Friday morning rest day, took the dog for a nice long walk.
Saturday morning, ‘red boards’ on the river, so no rowing, updated the firmware on the rower at the boathouse I had been using on Thursday, then uploaded my workouts via my laptop.
Short warm up before the official 10 minute one (3,681m), 3 x 10:00, 1:30r @ 24, 26 and 28spm, I took over as ‘stroke’ after the original stroke could no longer hold the rate at 26spm.
Very happy with the consistency, no more than 3m difference between longest and shortest.
Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.
Went home as there is no point hanging around for leisure if we can’t go out on the water.
Sunday morning still ‘red boards’, 9,467m (43:21.4) warm up while I waited for everyone to arrive, slightly short warm up of 7:36.3 minutes (1,521m) and then 3 x 10:00, 1:30r @ 20,22 and 24spm.
Happy with that, pace was a little down on the first one, but the rate was lower than where I am happy, pushed the pace on each round.
Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.
Again went home straight afterwards.
During the month of October I managed a total of 142 hours of exercise, walked 236km, climbed 254 flights of stairs, rowed 326km on the RowErg and 91km on the water.
By the end of the month my weight was 14 Stone 3lb (199lb/90kg), 4lb loss.