{"id":1570,"date":"2023-07-16T18:07:52","date_gmt":"2023-07-16T17:07:52","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=1570"},"modified":"2023-07-16T18:07:52","modified_gmt":"2023-07-16T17:07:52","slug":"week-28-july-10-july-16-skierg-performance-series","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/07\/16\/week-28-july-10-july-16-skierg-performance-series\/","title":{"rendered":"Week 28 (July 10 &#8211; July 16) &#8211; SkiErg Performance Series"},"content":{"rendered":"<p>Monday rest day.<\/p>\n<p>Tuesday morning rowing, 2,000m (10:12.0) warm up then 10 laps of the C2 Real Time Loop, another &#8216;fat burner&#8217;.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.24.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1580 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.24-293x300.png\" alt=\"\" width=\"293\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.24-293x300.png 293w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.24-768x786.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.24.png 782w\" sizes=\"auto, (max-width: 293px) 100vw, 293px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.39.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1581 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.39-300x176.png\" alt=\"\" width=\"300\" height=\"176\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.39-300x176.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.39-768x449.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.41.39.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>2,239m (12:10.3) cool down and stretching.<\/p>\n<p>Wednesday morning rowing, 2,000m (10:26.4) warm up, then another 10 laps of the C2 Real Time Loop.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.48.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1583 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.48-295x300.png\" alt=\"\" width=\"295\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.48-295x300.png 295w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.48-768x782.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.48.png 786w\" sizes=\"auto, (max-width: 295px) 100vw, 295px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.40.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1582 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.40-300x176.png\" alt=\"\" width=\"300\" height=\"176\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.40-300x176.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.40-768x450.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-17.44.40.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>2,240m (11:43.0) cool down and stretching.<\/p>\n<p>Thursday morning at work again, but rather than do a session in the gym, I decided to take my single out on the river, the boat house is only 3 minutes walk from the office, the outing was from about 07:00 &#8211; 08:30.<\/p>\n<p>The water looked like glass for much of the outing and I was alone on the river for the entire 11,188m piece.<\/p>\n<p>Most of the session was just enjoying the water at around 20-22spm,<\/p>\n<p><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-08.34.19.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1588 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-08.34.19-300x169.png\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-08.34.19-300x169.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-08.34.19-768x432.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-08.34.19.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.44.12.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1589 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.44.12-300x168.png\" alt=\"\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.44.12-300x168.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.44.12-768x430.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.44.12.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.47.06.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1590 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.47.06-300x169.png\" alt=\"\" width=\"300\" height=\"169\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.47.06-300x169.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.47.06-768x432.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.47.06.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.51.55.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1591 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.51.55-300x168.png\" alt=\"\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.51.55-300x168.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.51.55-768x429.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-09.51.55.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-10.00.50.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1592 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-10.00.50-300x168.png\" alt=\"\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-10.00.50-300x168.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-10.00.50-768x431.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-at-10.00.50.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>but I decided to finish off with a piece of around 2,000m building from 20spm to 30spm.<\/p>\n<p><iframe loading=\"lazy\" title=\"Bridge to Bridge\" width=\"650\" height=\"366\" src=\"https:\/\/www.youtube.com\/embed\/7dqwVN_LtW8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Details of the bridge to bridge piece and average stroke details.<\/p>\n<p>Stroke metrics from the early part of the piece<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1584 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242-300x213.png\" alt=\"\" width=\"300\" height=\"213\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242-300x213.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242-768x545.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242-809x574.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121242.png 1021w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>The final piece from Staines Bridge to the Railway Bridge (about 500m) was at around 28spm and finished at 30spm.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1586 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227-300x138.png\" alt=\"\" width=\"300\" height=\"138\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227-300x138.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227-768x353.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227-809x371.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124227.png 832w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Stroke metrics from the end of the piece<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1585 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511-300x154.png\" alt=\"\" width=\"300\" height=\"154\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511-300x154.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511-1024x526.png 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511-768x394.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511-809x415.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-121511.png 1416w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>I was not going &#8216;all out&#8217; I was just looking to see what rate I could build to as a confidence building piece on good water.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1587 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427-300x138.png\" alt=\"\" width=\"300\" height=\"138\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427-300x138.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427-768x353.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427-809x372.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-14-124427.png 835w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>The &#8216;stills&#8217; are all from earlier parts of the same outing.<\/p>\n<p>I had intended to have a second session that evening, but the weather had turned and I had been struggling to stay awake, so decided to go home instead.<\/p>\n<p>Friday I had a migraine, probably from over doing it, so I had a rest day.<\/p>\n<p>Saturday, we are preparing to go away on Monday, and I am still feeling drained, so had another rest day.<\/p>\n<p>Sunday morning skiing, finishing off the <a href=\"http:\/\/www.concept2.com\/skierg\/motivation\/skierg-performance-series\">C2 SkiErg Performance Series<\/a> workouts,\u00a0I went for a long walk, of about an hour, first thing and then about half an hour after getting back, I decided to do the remaining pieces.<\/p>\n<p>1,000m (5:36.5) warm up, then onto the 2,000m time trial.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.00.25.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1562 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.00.25-295x300.png\" alt=\"\" width=\"295\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.00.25-295x300.png 295w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.00.25-768x782.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.00.25.png 786w\" sizes=\"auto, (max-width: 295px) 100vw, 295px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-10.59.09.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1561 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-10.59.09-300x171.png\" alt=\"\" width=\"300\" height=\"171\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-10.59.09-300x171.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-10.59.09-768x439.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-10.59.09.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Went out way too fast on the first 500m, then paid for it over the next 1,500m, although I did manage to equal my PB on the overall time at 8:11.0 (C2 rounded it up after the fact again!)<\/p>\n<p>Very happy with that result as I was dying fast and doing my best to just hang in there, 2.4 seconds faster than May.<\/p>\n<p>Collapsed into my office chair and did my best to remember how to breathe, spent 10 minutes recovering before heading into the 1,000m time trial.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.04.41.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1563 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.04.41-293x300.png\" alt=\"\" width=\"293\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.04.41-293x300.png 293w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.04.41-768x786.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.04.41.png 782w\" sizes=\"auto, (max-width: 293px) 100vw, 293px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.05.13.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1564 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.05.13-300x173.png\" alt=\"\" width=\"300\" height=\"173\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.05.13-300x173.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.05.13-768x444.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.05.13.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Looks like the HR monitor was playing up a bit here, battery is probably on the way out.<\/p>\n<p>4:05.4 &#8211; maintained the same average pace as the 2,000m piece, 4.3 seconds faster than May, so happy with that, 13.9 seconds off my PB, but I had just done a 2K TT and still a season best.<\/p>\n<p>Collapsed into the chair again to recover enough for the 0:30 time trial for distance.<\/p>\n<p>Accidentally programmed 30 minutes rather than 30 seconds and was 17.5 seconds and 63m into it before I realised and stopped to recover again.<\/p>\n<p>Set the correct time and off we go again.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.12.13.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1593 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.12.13-293x300.png\" alt=\"\" width=\"293\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.12.13-293x300.png 293w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.12.13-768x787.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.12.13.png 781w\" sizes=\"auto, (max-width: 293px) 100vw, 293px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.11.55.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1565 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.11.55-300x171.png\" alt=\"\" width=\"300\" height=\"171\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.11.55-300x171.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.11.55-768x438.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.11.55.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>132m, not my best, 6m down on May and 8m off my PB, but good enough for today, if I find a SkiErg whilst on holiday I may redo the 1,000m and 30 second pieces, otherwise these ones will stand, HR monitor still playing up.<\/p>\n<p>Finished off with a 1,126m (6:07.1) cool down piece and some stretching.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.38.36.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1594 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.38.36-300x265.png\" alt=\"\" width=\"300\" height=\"265\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.38.36-300x265.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.38.36-768x678.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/07\/Screenshot-2023-07-16-at-11.38.36.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday rest day. Tuesday morning rowing, 2,000m (10:12.0) warm up then 10 laps of the C2 Real Time Loop, another &#8216;fat burner&#8217;. 2,239m (12:10.3) cool down and stretching. Wednesday morning rowing, 2,000m (10:26.4) warm up, then another 10 laps of the C2 Real Time Loop. 2,240m (11:43.0) cool down and stretching. Thursday morning at work&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1591,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1570","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\/1570","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=1570"}],"version-history":[{"count":1,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1570\/revisions"}],"predecessor-version":[{"id":1595,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1570\/revisions\/1595"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1591"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}