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<\/a><\/p>\n2,235m (11:16.3) cool down and some stretching.<\/p>\n
Tuesday evening archery, it was raining, so we were indoors, I shot a Portsmouth round with my longbow, scoring 278 which was a new PB.<\/p>\n
Wednesday morning rowing,\u00a0I was keen to have a challenging workout this morning and when I saw that the WoD was a 5,000m Time Trial, I thought this was perfect.<\/p>\n
We have a new member at our club who has moved over from Burway RC (next section down from us) who has some pretty impressive erg times and someone to give me some competition, his time for 5K is 18:17.1, mine is currently 18:50, set at the start of May.<\/p>\n
2,000m (9:19.9) warm up, then I set a pace boat for 1:50 which would be a 18:20 finish time and off we go.<\/p>\n
500m in 1:48, 10s off my 500m PB, started out a little hot and need to reign it in, 9m up on the pace boat. Second half completed in 9:19.4, 12.2s slower than the first half Spent the next 5 minutes breathing hard, catching my breath, waited a further 5 minutes before heading into my 5,012m (24:09.9) cool down and some stretching.<\/p>\n One hour after the workout I am placed 7\/332 worldwide, 3\/105 in the UK, 1\/49 55-59 worldwide and 1\/21 55-59 UK, these will change as the day progresses.<\/p>\n I ultimately finished 33\/2084 worldwide, 8\/380 in the UK, 2\/245 55-59 worldwide (18:14.5 was the top time) and 1\/58 55-59 UK – very happy with that result.<\/p>\n Looks like our new member also did this workout and he completed it in 18:37.4, currently 2nd in the UK, same age group.<\/p>\n Today was also the day I passed 6 million meters since I received my RowErg on 1st August 2021 and started counting.<\/p>\n This million took 104 days, my fastest million so far (by a day).<\/p>\n This involved 75 days on the RowErg and 179 individual workouts, this is the breakdown by million:<\/p>\n Thursday morning rowing at work, 2,000m (10:15.2) warm up, then 10 laps of the C2 Real Time Loop, slow laps at 2:05-2:15, fast laps at 1:55-2:00<\/p>\n 2,234m (10:41.6) cool down, shower, breakfast and up to my desk.<\/p>\n Thursday evening rowing in my 1x ‘Dark Horse’, wind was making the water ‘roll’ and be generally unplesant from Staines Bridge down to the bottom, so just one loop of the top half where it was flatter 3,898m.<\/p>\n Friday morning skiing, It is time for the C2 SkiErg Performance Series<\/a> again,\u00a0I noticed this round a bit earlier than the last one, but as I am leaving for the USA on 17th and unsure if I would have access to a SkiErg, I was still strapped for time.<\/p>\n Friday is my usual SkiErg day, but I had not touched it since the last round of the Performance Series back in May, this workout was performed on 7th July.<\/p>\n 1,000m (5:31.5) warm up, then onto the 5,000m time trial.<\/p>\n 21:37.5, I am reasonably happy with the result, 14.4s off my PB and 20 seconds faster than May’s attempt, caught my breath for 5-10 minutes and then 1,126m (6:38.9) cool down.<\/p>\n Saturday morning rowing, 2,020m (8:59.3) warm up for masters rowing, fine 2x, bow seat, very enjoyable row with new member Neil who has recently joined us from Burway 11,287m.<\/p>\n My son has decided to give rowing a try, so he went out in a double to give it a try with one of the other juniors.<\/p>\n After his session we headed off to Woody’s in Yewsley for a burger.<\/p>\n Sunday morning rowing, 5,014m (22:35.8) warm up for masters men, fine 4x, stroke seat, better weight boat today, so more ‘tippy’ warm up, steady state then some race pieces against the senior men’s 4- 8,672m.<\/p>\n My son was down again today, so I decided to take my single out for a quick session 4,251m.<\/p>\n","protected":false},"excerpt":{"rendered":" Monday rest day. Tuesday morning rowing, 2,000m (10:15.3) warm up, then 10 laps of the C2 Real Time Loop as a low heart rate ‘fat burner’ 2,235m (11:16.3) cool down and some stretching. Tuesday evening archery, it was raining, so we were indoors, I shot a Portsmouth round with my longbow, scoring 278 which was…<\/p>\n","protected":false},"author":1,"featured_media":1684,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised"],"_links":{"self":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1551","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/comments?post=1551"}],"version-history":[{"count":4,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1551\/revisions"}],"predecessor-version":[{"id":1687,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1551\/revisions\/1687"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1684"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1551"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/a> <\/a><\/p>\n
\n1,000m in 3:36.4, 13s off my 1,000m PB, settling in nicely, 16m up on the pace boat
\n2,000m in 7:16.2, 11.5s off my 2,000m PB, still going strong, 17m up on the pace boat.
\n2,500m in 9:07.2, half way, slowing slightly, 13m up on the pace boat
\n3,000m in 10:59.6, new 3,000m PB by 13s, breathing hard, bidy wants to quit already, 2m up on the pace boat
\n4,000m in 14:43.7, new 4,000m PB by 19s, counting down the meters like my life depends on it, 17m down on the pace boat.
\n5,000m in 18:26.6, new 5,000m PB by 23.4s – wahay!<\/p>\n
\nLast 2,000m completed in 7:27.0, 10.8s slower than the first 2,000m<\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a><\/p>\n <\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n