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<\/a><\/p>\nHappy with the first interval, went out too hard on the second one and blew up, stopped 3 times, happier with the third interval, 2,234m (10:57.3) cool down and stretching.<\/p>\n
Wednesday morning rowing, Dark Horse Mountain Challenge Week 3 – Africa (I decided to do this as a UT1 interval training session rate capped at 24spm with 2 minutes rest). 2,235m 11:26.6 cool down and some stretching.<\/p>\n Thursday morning in the work gym, 2,000m (10:01.7) warm up, 10,000m UT2 low HR workout at 18-20spm.<\/p>\n 2,234m (10:11.8) cool down and stretching, shower, breakfast in the canteen and up to my desk to start the day.<\/p>\n Thursday evening rowing, I decided to just ‘stay warm’ and keep my HR below 125bpm and did 17,178m in 1:22:44.4.<\/p>\n This evening’s workout was 3 x 15:00, 1:30r at 20spm UT2<\/p>\n 1,008m (5:12.6) cool down, stretching and then core exercises.<\/p>\n Friday morning rest day, took the dog for a long walk.<\/p>\n Saturday morning rowing, ‘Red Boards’ on the river, 7,291m (34:38.6) warm up, 2 x 20:00, 1 x 10:00, 3:00r @18-20spm, done as a ‘just row’ workout.<\/p>\n Mostly at 20spm, some at 18spm, single strokes in the second interval, power 10\u2019s in the third.<\/p>\n Stretching, core exercises and technique review before heading home, I didn’t hang around for leisure rowing as it wouldn’t be happening anyway.<\/p>\n Sunday morning rowing, still ‘Red Boards’ 7,302m (33:23.9) warm up, then 3 x 10:00, 2:00r @20spm<\/p>\n stretching and core exercises followed by more video analysis.<\/p>\n","protected":false},"excerpt":{"rendered":" Monday morning rest day, took the dog for a 5km walk. Tuesday morning rowing, 2,000m (9:37.7) warm up, then repeated Thursday’s 3 x 2,000m session. Happy with the first interval, went out too hard on the second one and blew up, stopped 3 times, happier with the third interval, 2,234m (10:57.3) cool down and stretching.…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1835","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"_links":{"self":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1835","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=1835"}],"version-history":[{"count":3,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1835\/revisions"}],"predecessor-version":[{"id":1863,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1835\/revisions\/1863"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1835"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1835"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1835"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n2,000m (9:27.3) warm up, then onto the mountains.
\n<\/a>
\nMawenzi – 5,149m in 20:23.4, 1:58.7\/500m average pace, I was aiming for 2:00, so happy with this.
\n<\/a>
\nMount Kenya – 5,199m in 20:47.2, 2:00.0\/500m average pace, I was aiming for 2:02 so happy with this.
\n<\/a>
\nMount Kilimanjaro – 5,895m in 24:16.6, 2:03.5\/500m average pace, I was aiming for 2:05 so happy with that.
\n<\/a>
\n16,243m in 1:05:27.2, 2:00.8\/500m average pace = 14,901m for the hour, I’ll take that after yesterday.<\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a> <\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a> <\/a> <\/a><\/p>\n