This week is the Concept 2 WoD Week Challenge, where you need to do 5 of the 7 Workouts of the Day (WoDs) to qualify for the certificate.
Monday morning walk with the dog, half way round he started limping again, so I slowed down, looks like I may have to go back to doing my walk and then going around the block with him at the end.
Monday morning rowing, 2000m (9:51.5) warm up, then day 1 of WoD Week Challenge: 500m/1000m/500m/1000m/500m with two minutes rest between intervals. I decided not to go for broke on the intervals but aim for something I could repeat.
First 500m was possibly a touch fast at 1:46.5, 2 minutes rest with 323m of rowing, first 1000m in 3:40.9, 2 minutes rest with 332m of rowing, second 500m in 1:48.2, 2 minutes rest with 230m of rowing, second 1000m in 3:45.3, 2 minutes rest with 206m of rowing, third 500m in 1:48.2, 2 minutes rest with 264m of rowing.
Average pace of 1:49.8 and a total time of 12:49.0 I am happy with that, it means that I averaged my 2K pace over the 3500m piece. I followed it up with a 2237m (10:29.0) cool down and some stretching.
I ultimately finished WOD day one 1/11 male Dark Horse Rowing, 1/15 all Dark Horse Rowing, 27/402 male 50-59, 27/507 all 50-59, 30/267 male UK, 30/312 all UK 153/1598 male worldwide and 153=/1981 all worldwide.
Tuesday morning rowing, 2000m (9:45.1) warm up, then day 2 of WoD Week Challenge: a 3000m work interval, followed by 3 minutes rest. Then a 10 minute work interval, the goal is to maintain a faster average pace in the second work interval.
I managed the 3000m in 11:33.4 (1:55.5 pace), 1K in 3:50.5, 2K in 7:41, this 3K turned out to be a new PB by half a second! 338m rowing during the 3 minutes rest and then the for the 10 minutes I managed to maintain a pace of 1:54.5 covering 2619m, 1K in 3:49.7, 2K in 7:39.5, this also turned out to be a new PB for 10 minutes by 11m. 348m during the final 3 minutes rest.
This gave me an average pace of 1:55.0 for the combined distance of 5620m with 686m during the rest periods. I followed it up with a 2231m (10:43.1) cool down and some stretching.
I ultimately finished WOD day two 1/9 male Dark Horse Rowing, 1/15 all Dark Horse Rowing, 20/377 male 50-59, 20/482 all 50-59, 24/225 male UK, 24/268 all UK, 151=/1449 male worldwide and 151=/1808 all worldwide.
Tuesday evening archery was supposed to be a clout, but bad weather forced us inside. I chose to shoot longbow mainly at a 40cm face, but also at a Vegas face.
Wednesday morning rowing, 2000m (8:57.1) warm up, then day 3 of WoD Week Challenge: 4 rounds of 3:00 minutes at 22spm, 2:00 minutes at 24spm, 1:00 minutes at 28spm, 2:00 minutes rest.
On the first round I managed 790m at 1:53.9 for the 3 minutes at 22spm, 540m at 1:51.1 for the 2 minutes and 277m at 1:48.3 for the 1 minute at 28spm for a total of 1607m and 252m rowing during the 2 minutes rest.
On the second round I managed 783m at 1:54.9 for the 3 minutes at 22spm, 522m at 1:54.9 for the 2 minutes and 269m at 1:51.5 for the 1 minute at 28spm for a total of 1574m and 211m rowing during the 2 minutes rest.
On the third round I managed 780m at 1:55.3 for the 3 minutes at 22spm, 520m at 1:55.3 for the 2 minutes and 267m at 1:52.3 for the 1 minute at 28spm for a total of 1567m and 175m rowing during the 2 minutes rest.
On the fourth round I managed 780m at 1:55.3 for the 3 minutes at 22spm, 514m at 1:56.7 for the 2 minutes and 265m at 1:53.2 for the 1 minute at 28spm for a total of 1559m and 192m rowing during the 2 minutes rest.
This made for a grand total of 6306m for the 24 minutes at an average pace of 1:54.1. I had initially been aiming for 1500m per session and 6000m overall, so was very happy with this result. I followed it up with a 2237m (10:35.5) cool down and some stretching.
I ultimately finished WOD day three 1/12 male Dark Horse Rowing, 1/15 all Dark Horse Rowing, 9/346 male 50-59, 9/439 all 50-59, 14/212 male UK, 14/251 all UK, 30/1366 male worldwide and 31/1696 all worldwide.
Thursday morning rowing, 2000m (9:41.2) warm up, then day 4 of WoD Week Challenge: Calorie ladder – 10 ,20, 30, 40, 50, 60 calories, 1 minutes rest.
I knew I was going to slow down over the course of this challenge but decided to go for whatever felt maintainable for each set aiming for sub 10 minutes in total.
10 calories in 0:22.1 (112m) at 1:38.6 and 41spm, 93m during the rest, 20 calories in 0:46.9 (234m) at 1:40.2 and 32spm, 101m during the rest, 30 calories in 1:13.6 (362m) at 1:41.6 and 32spm, 135m during the rest, 40 calories in 1:44.0 (499m) at 1:44.2 and 34spm, 68m during the rest, 50 calories in 2:19.5 (650m) at 33spm, 52m during the rest, 60 calories in 3:02.6 (820m) at 1:51.3 and 31spm, 54m during the rest.
This made for a grand total of 2677m at an average pace of 1:46.2 in a time of 9:28.7, with 503m during the rest periods. I had been aiming for sub 10 minutes, so was very happy with sub 9:30.
I ultimately finished WOD day four 1/11 male Dark Horse Rowing, 1/15 all Dark Horse Rowing, 10/379 male 50-59, 10/484 all 50-59, 17/240 male UK, 17/286 all UK, 62/1616 male worldwide and 63/1999 all worldwide.
Friday morning rowing, 2000m (9:48.6) warm up, then day 4 of WoD Week Challenge: timed intervals of 6, 3, 3, 1, 1, 1 minutes with 2 minutes rest between each interval.
The aim today was to do more than 4000m and also so try to go faster with each shorter interval to try and bring down the average from the longer ones.
1639m in 6 minutes at 1:49.8 and 29spm, 195m during the rest, 829m in the first 3 minutes at 1:48.5 and 31spm, 156m during the rest, 820m in the second 3 minutes at 1:49.7 at 31spm, 172m during the rest, 292m in the first 1 minute at 1:42.7 and 34spm, 188m during the rest, 290m in the second 1 minute at 1:43.4 and 35spm, 197m during the rest, 293m in the third 1 minute at 1:42.3 and 35spm, 175m during the rest.
This made for a grand total of 4162m at an average pace of 1:48.1 for the 15 minutes, with 1083m during the rest periods. I had been aiming for over 4000m, so again was happy with the result. I followed it up with a 2235m (10:21.0) cool down and some stretching.
I ultimately finished WOD day five 1/9 male Dark Horse Rowing, 1/14 all Dark Horse Rowing, 18/380 male 50-59, 18/475 all 50-59, 21/244 male UK, 25/286 all UK, 56/1476 male worldwide and 58/1818 all worldwide.
This completed my 5 from 7 requirement for the WoD Week Challenge.
Saturday morning masters rowing number 3 seat again in the 4-, complete crew change and as such struggled to keep the boat level, quite a lot of listing to stroke side which made squaring the oar that much more difficult. We did a fair amount of half slide rowing as well as steady state at 3/4 pressure for around 11,500m, somehow I did not start the SpeedCoach correctly so it did not record.
After brunch at The George in Staines, I was back out with the Leisure Rowers in the explorer 2x again, this time in the stroke seat with Mareke steering behind me. This was a very enjoyable row of around 5200m mainly at around 23spm with some long rests as we waited for the explorer quads to catch up. I also failed to record this session, I think I need to re-read the instructions again!
On returning home I decided to do day 6 of the WoD Week Challenge: 2 rounds of 16 x 0:20 work, 0:10 rest, with 3 minutes rest between intervals. I decided to do this on the SkiErg as I thought it was nicely suited to that.
1000m (4:40.1) warm up then into the challenge.
Round 1: 83m, 85m, 86m, 83m, 81m, 83m, 80m, 80m, 81m, 80m, 80m, 80m, 79m, 79m, 80m, 79m.
Round 2: 83m, 80m, 81m, 81m, 81m, 78m, 80m, 78m, 80m, 79m, 78m, 80m, 77m, 79m, 76m, 80m.
This made for a grand total of 2572m in the 10:40 time period at an average pace of 2:04.4, with 1660m during the rest periods. The 0:10 recovery periods were only just enough to catch your breath before going again on the next set. I did not really have a goal going into this one other than trying not to blow up and keep the distances within sight of each other, so that was a success. I followed it up with a 1127m (5:59.0) cool down.
I ultimately finished WOD day five 1/1 male Dark Horse Rowing, 1/1 all Dark Horse Rowing, 13/17 male 50-59, 13/21 all 50-59, 4/10 male UK, 4/13 all UK, 26/51 male worldwide and 26/67 all worldwide.
Sunday archery Short Metric shoot against Aquarius hosted by our club at the Harefield Academy.
I shot better than I have in a while, although I still fell short of my handicap by 4 places. Overall it was a win for Aquarius on the made score and a win for us on the handicap score.