{"id":1624,"date":"2023-08-18T14:55:58","date_gmt":"2023-08-18T13:55:58","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=1624"},"modified":"2023-08-22T11:34:57","modified_gmt":"2023-08-22T10:34:57","slug":"week-32-august-7-august-13-holiday-running-guest-rowing","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/08\/18\/week-32-august-7-august-13-holiday-running-guest-rowing\/","title":{"rendered":"Week 32 (August 7 \u2013 August 13) \u2013 Holiday, Running, Guest Rowing, Dog Days of Summer, Kayaking"},"content":{"rendered":"<p>Week 4 of our holiday in the USA.<\/p>\n<p>Second week of Dog Days of Summer (20,000m requirement) &#8211; fortunately On Water meters count.<\/p>\n<p>Monday morning was another rest day to recover from the weekend&#8217;s rowing.<\/p>\n<p>We decided to do another kayaking session at Silver Springs, this time in double kayaks and go North from the starting point instead of south, although since this was a shorter route, we also did half of the southern loop again.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs001.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1668 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs001-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs001-225x300.jpg 225w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs001.jpg 600w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs002.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1669 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs002-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs002-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs002-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs002.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs003.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1670 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs003-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs003-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs003-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs003.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs005.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1675 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs005-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs005-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs005-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs005.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>\u00a0<a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs006.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1672 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs006-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs006-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs006-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs006.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs010.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1673 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs010-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs010-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs010-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Silver-Springs010.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Tuesday morning running,\u00a02:00 Intervals as follows:<\/p>\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>4 rounds of the above, followed by a cooldown of:<\/p>\n<ul>\n<li>4mph flat<\/li>\n<li>3mph flat<\/li>\n<\/ul>\n<p>Wednesday morning Masters men rowing with LCRA, 8+ #6 seat.\u00a03 minute rounds of the following in rotating sixes (10,520m):<\/p>\n<ul>\n<li>cross hand square blade rowing legs only @ 10spm<\/li>\n<li>square blade rowing legs and body only @ 14spm<\/li>\n<li>square blade full stroke @ 16spm, 20spm, 16spm<\/li>\n<\/ul>\n<p><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.30.50.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1625 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.30.50-300x287.png\" alt=\"\" width=\"300\" height=\"287\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.30.50-300x287.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.30.50-768x733.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/Screenshot-2023-08-18-at-14.30.50.png 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>This was also the day that we flew home, it was a 20:00 evening flight from the USA, which arrived back in the UK around 09:00 local time, we were back home by around 10:30.<\/p>\n<p>Thursday morning I decided to have a break from exercise as I was still recovering from the &#8216;jet lag&#8217; and not sleeping well.<\/p>\n<p>Friday morning I went for a long walk, just to stretch out my legs.<\/p>\n<p>Saturday morning rowing, started off with a 5,000m (21:58.3) warm up before Masters rowing, fine 4x, #3 seat, mainly steady state (12,699m).<\/p>\n<p>Walked into Staines for my regular Thai spicy chicken with rice before heading back to the boat club.<\/p>\n<p>Saturday afternoon leisure rowing, leisure 4x stroke seat, helping to teach a couple of new additions to the leisure squad (3,394m).<\/p>\n<p><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/WhatsApp-Image-2023-08-12-at-22.59.56.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1661 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/WhatsApp-Image-2023-08-12-at-22.59.56-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/WhatsApp-Image-2023-08-12-at-22.59.56-225x300.jpg 225w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2023\/08\/WhatsApp-Image-2023-08-12-at-22.59.56.jpg 600w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a><\/p>\n<p>Sunday morning rowing, 5,013m (22:41.7) warm up before Masters men, fine 4x, stroke seat, mainly steady state rowing, very windy below the railway bridge causing white caps on the waves (9,218m).<\/p>\n<p>Walked into Staines and had a cooked breakfast at The George Wetherspoons Pub before heading back to the boat house.<\/p>\n<p>Sunday afternoon Leisure rowing, leisure 2x, stroke seat teaching Deema how to steer (4,603m.<\/p>\n<p>40,432m of OTW rowing easily meets the 20,000m requirement, only 10,024m on the Erg &#8211; complete the challenge a week behind maybe?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 4 of our holiday in the USA. Second week of Dog Days of Summer (20,000m requirement) &#8211; fortunately On Water meters count. Monday morning was another rest day to recover from the weekend&#8217;s rowing. We decided to do another kayaking session at Silver Springs, this time in double kayaks and go North from the&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1675,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1624","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\/1624","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=1624"}],"version-history":[{"count":7,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1624\/revisions"}],"predecessor-version":[{"id":1676,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1624\/revisions\/1676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1675"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}