- \n
- Straight Arm Plank – 3 x 1:00<\/li>\n
- Inverse Bent knee Row- 3 x 5<\/li>\n
- Full Squat – 3 x 10<\/li>\n
- Bent Knee Row – 3 x 5<\/li>\n
- Scapular Pull – 3 x 0:10<\/li>\n
- Inverse Pull Ups – 3 x 1<\/li>\n
- Inverse Chin Ups – 3 x 1<\/li>\n
- Asian Squat 1 x 5:00<\/li>\n<\/ul>\n
I struggled quite badly with the scapular pulls, pull ups and chin ups.<\/p>\n
Tuesday evening archery – clout shooting with longbows – scored 1 point with each longbow, looks like I still need to build up some strength.<\/p>\n
Wednesday rowing started off with a 10 minute\/2.2km warm up, then was supposed to be a 10km watching an episode of Doom Patrol, but my Plex server was playing up so that was off the table.<\/p>\n
I decided to do the 10km anyway and go for a ‘blow the cobwebs out’ time trial and managed a new PB by nearly 2 minutes.<\/p>\n
Unfortunately I just failed to break the 40 minute barrier because I had gone too slow on the first 2km at 2:23 and left too much to claw back despite 3 back to back 8 minute 2km sections and a strong 7:53 last 2km, I finished with a time of 40:17.9.<\/p>\n
On the plus side, I proved to myself that I can maintain a 2:00\/500m split for 10km so sub 40 minutes is definitely possible for next time.<\/p>\n
Thursday’s calisthenics<\/a>, I did 3 rounds of Al Kavadlo’s ‘Zero Experience’ workout which covers the first 5 exercises listed.<\/p>\n
- \n
- Incline Push Ups – 3 x 10<\/li>\n
- Full Squat – 3 x 20<\/li>\n
- Hip Bridge – 3 x 0:30<\/li>\n
- Assisted Bent Knee L Sit – 3 x 0:10<\/li>\n
- Assisted Frog Stand – 3 x 0:10<\/li>\n
- Lying Knee Tuck 3 x 30<\/li>\n
- Lying Alternate Knee Tuck 1 x 40<\/li>\n
- Bar Support Hold 3 x 0:20<\/li>\n
- Band Assisted Dip 3 x 5<\/li>\n<\/ul>\n
I struggled with the straight arm exercises, hence the assisted versions being listed.<\/p>\n
Friday rowing was a 10 minute\/2km warm up, leisurely 10km (48:37) watching Doom Patrol S02E02, 10 minute\/2km cool down.<\/p>\n
Saturday morning involved a 5.4km walk with the dog, 5.4km ride to Northala Fields<\/a>, 5km ParkRun<\/a>, 5.4km ride home again.<\/p>\n
I had set myself a goal of beating my previous ParkRun<\/a> time by about a minute and managed to complete it with a new PB of 28:54, so just inside my target time, largely due to better pacing.<\/p>\n
![\"\"](\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/05\/IMG_1524-198x300.png\")
<\/a><\/p>\nThey switched to their ‘Summer route’ which involves slightly more elevation. I placed 114\/235 overall, 76\/113 male runners, 14\/21 VM50-54 and 52.31% by age grade.<\/p>\n
Felt much better after arriving back home, having some toast and peanut butter after the walk definitely helped.<\/p>\n
One challenge running 1 – 15 May is the Concept 2 Marathon and Century Challenge<\/a>, where you can row a full or half marathon or century (100K).<\/p>\n
On Sunday decided to do my first half marathon of the new season as a time trial and see if I could finally break an hour and a half.<\/p>\n
I set the pace boat to a split of 2:08 and settled in to watching Resident Evil: The Final Chapter<\/a>.<\/p>\n
The pace was bearable and I kept up with the pace boat well for the first 3\/4 of an hour, at which point I was getting too hot and had to get up to open the patio door to let more cold air in.<\/p>\n
I was then playing catch-up with the pace boat for the next 30-40 minutes, even though I had only dropped to an average of 2:08.8 my boat had dropped off the screen and did not reappear until my average pace was back below 2:08.4.<\/p>\n
I had to take many single stroke breaks to stretch my glutes, which were in agony from about an hour in, by lying backwards in the seat, before continuing on.<\/p>\n
I switched the display back to the estimated finish time with just over 2km to go and the average still showing as 2:08.2.<\/p>\n
I then concentrated on upping my pace to around 2:00 for this last section and from 1000m out ensuring that my finish time remained under 1:30:00.<\/p>\n
My last 10 strokes were at about 1:50 pace crossing the line with a time of 1:29:48.1, mission accomplished.<\/p>\n
![\"\"](\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/05\/Screenshot-2022-05-08-at-11.31.05-300x232.png\")
<\/a><\/p>\nThis also completed the first half of the challenge.<\/p>\n
![\"\"](\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/05\/Screenshot-2022-05-08-at-11.31.57-232x300.png\")
<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"