Monday morning rest day, took the dog for a nice long walk.
Tuesday morning rowing, 2,000m (9:41.0) warm up, 6,000m Time Trial, (aka 3 x 2,000m, 0:00r)
New PB for 6k by over a minute, places me 15/197 worldwide in the 50-59 age group for this season on the C2 logbook (92nd percentile)
5,000m in 18:41.9, only 15 seconds off my 5K PB
Splits of 7:23.0, 7:30.0, 7:34.4, average split of 7:29.6.
2,234m (10:26.2) cool down and stretching.
Tuesday evening archery, finally had our Hallowe’en shoot, I went with zombie targets this year, everyone had a good time and I handed out prizes for first and last place (only a head shot counts as a kill for a zombie).
Wednesday morning rowing, 2,000m (9:35.3) warm up, then an ‘Hour pf Power’ @20spm
Yesterday took more out of me than I thought, I stopped 3 times to catch my breath, a little disappointed, I wanted over 15k.
2,234m (10:26.2) cool down and stretching.
Thursday morning in at work, 2,000m (9:49.2) warm up, 10,012m – 10 laps of the C2 Real Time Loop, low HR recovery row after yesterday’s ‘hour of power’.
2,244m (11:01.4) cool down and stretching, shower breakfast in the canteen and then up to my desk for a meeting.
Thursday evening rowing, 15,016m (1:06:25.7) ‘keep warm’ session whilst waiting for everyone else.
Stretching, 10 minute (2,314m) warm up, 3 x 20:00, 1:30r @ 22,24,22spm
Couldn’t quite hold the pace I set myself in the first one, still happy with the result after yesterday’s ‘hour of power’.
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. (46,748m for the day).
Friday rest day, took the dog for a long walk.
Saturday morning rowing, ‘red boards’ still, 5,014m (23:14.2), waiting for everyone else, 10 :11.5 (2,302m) warm up then 2 x 4,000m @24spm, 2:00r
I would have preferred 26spm and sub 30 minutes, but happy with the result after this week’s efforts.
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.
Wandered into Staines to but a poppy for Remembrance Sunday, then headed home.
Saturday afternoon gave the dog a new haircut, which he was not happy about, unfortunately he also lost his beard as it had become too matted, at least he still has his eyebrows.
Sunday morning rowing, still ‘red boards’, 5,013m (23:50.1) waiting for everyone else, 10:20.9 (2,269m) warm up, then 30:00 @ 24spm UT1 workout.
Only 33m short of my current PB for 30 minutes from the start of the year, so better than I thought.
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.
Cup of tea, then home to watch the Remembrance Sunday service on the television.