{"id":1614,"date":"2023-08-18T14:27:08","date_gmt":"2023-08-18T13:27:08","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=1614"},"modified":"2023-08-22T11:27:13","modified_gmt":"2023-08-22T10:27:13","slug":"week-31-july-31-august-6-holiday-running-guest-rowing","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/08\/18\/week-31-july-31-august-6-holiday-running-guest-rowing\/","title":{"rendered":"Week 31 (July 31 \u2013 August 6) \u2013 Holiday, Running, Guest Rowing, Dog Days of Summer"},"content":{"rendered":"<p>USA holiday week 3.<\/p>\n<p>Week 1 of Dog Days of Summer (10,000m requirement) fortunately On Water meters count as I have no hope of finding a rowing machine.<\/p>\n<p>Monday and Tuesday I did not do any exercise of note, I decided to have a couple of rest days from exercise, pretty sure I woke up late on one of these days.<\/p>\n<p>Wednesday morning Masters men session with Lake County Rowing Association at 05:10<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2706.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1663 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2706-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2706-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2706-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2706.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2707.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1664 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2707-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2707-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2707-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2707.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>8+, #4 seat, 14Km of 16spm full power rowing cycling through the boat in 6&#8217;s, 2 in and 2 out at a time every 10-12 strokes, going for maximum length every stroke.<\/p>\n<p>Entire session was square blade rowing using some &#8216;suede&#8217; handled oars that had seen better days &#8211; they were not kind to my hands! (14,269m)<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.47.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1615 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.47-300x224.png\" alt=\"\" width=\"300\" height=\"224\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.47-300x224.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.47-768x573.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.47.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.56.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1616 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.56-300x221.png\" alt=\"\" width=\"300\" height=\"221\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.56-300x221.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.56-768x564.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.14.56.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.15.07.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1617 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.15.07-300x220.png\" alt=\"\" width=\"300\" height=\"220\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.15.07-300x220.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.15.07-768x564.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.15.07.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.16.06.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1618 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.16.06-300x284.png\" alt=\"\" width=\"300\" height=\"284\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.16.06-300x284.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.16.06-768x727.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.16.06.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Thursday morning running, 2:00 Intervals as follows:<\/p>\n<div class=\"activity-description-js activity-description description-overflow expanded\">\n<div class=\"content\">\n<ul>\n<li>4mph flat<\/li>\n<li>4mph 15 incline<\/li>\n<li>4mph flat<\/li>\n<li>6mph flat<\/li>\n<li>4mph flat<\/li>\n<li>8mph flat<\/li>\n<\/ul>\n<p>Friday morning running,<\/p>\n<ul>\n<li>1 lap at 4mph<\/li>\n<li>13 laps at 6.5mph (28:34 5Km time)<\/li>\n<li>1 lap at 4mph<\/li>\n<li>1 lap at 3mph<\/li>\n<\/ul>\n<p>Saturday morning Lake County Rowing, men\u2019s 8+, #6 seat (9,934m)<\/p>\n<p>4 rounds of:<\/p>\n<ul>\n<li>Rusties (cut the cake) in sixes<\/li>\n<li>Round the World\u2019 in sixes (take turns to &#8216;catch crabs)<\/li>\n<li>18spm for the remainder of the run<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.21.54.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1619 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.21.54-300x246.png\" alt=\"\" width=\"300\" height=\"246\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.21.54-300x246.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.21.54-768x631.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.21.54.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2719.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1666 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2719-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2719-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2719-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/IMG_2719.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.04.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1620 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.04-300x220.png\" alt=\"\" width=\"300\" height=\"220\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.04-300x220.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.04-768x563.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.04.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.13.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1621 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.13-300x221.png\" alt=\"\" width=\"300\" height=\"221\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.13-300x221.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.13-768x564.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.22.13.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Sunday morning Masters men rowing with OARS, 4+, bow seat (rigged for bow side stroke), largely a steady state row (10,978m).<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/OARS.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1658 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/OARS-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/OARS-225x300.jpg 225w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/OARS.jpg 720w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.24.10.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1622 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.24.10-300x262.png\" alt=\"\" width=\"300\" height=\"262\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.24.10-300x262.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.24.10-768x671.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.24.10.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>35,181m OTW meters, is more than enough to meet the 10,000m requirement.<\/p>\n<p>During the month of July I managed a total of 85 hours of exercise, walked 145km, ran 45km, climbed 433 flights of stairs, skied 12km, rowed 85km on the Erg and 84km on the water.<\/p>\n<p>By the end of the month my weight was 14 Stone 8lb (204lb\/92kg), 2lb gain, probably due to bigger\/heavier meals in the USA.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>USA holiday week 3. Week 1 of Dog Days of Summer (10,000m requirement) fortunately On Water meters count as I have no hope of finding a rowing machine. Monday and Tuesday I did not do any exercise of note, I decided to have a couple of rest days from exercise, pretty sure I woke up&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1615,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1614","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\/1614","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=1614"}],"version-history":[{"count":8,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1614\/revisions"}],"predecessor-version":[{"id":1667,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1614\/revisions\/1667"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1615"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1614"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1614"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1614"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}