{"id":1839,"date":"2023-10-30T18:13:10","date_gmt":"2023-10-30T18:13:10","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=1839"},"modified":"2023-10-30T18:13:10","modified_gmt":"2023-10-30T18:13:10","slug":"week-43-october-23-october-29-dh-mountains-wk-4-c2-skeleton-crew","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/10\/30\/week-43-october-23-october-29-dh-mountains-wk-4-c2-skeleton-crew\/","title":{"rendered":"Week 43 (October 23 \u2013 October 29) \u2013 DH Mountains Wk 4, C2 Skeleton Crew"},"content":{"rendered":"

Monday morning rest day, took the dog for a long walk.<\/p>\n

Tuesday morning extra rest day yesterday as I had a bad night<\/p>\n

Wednesday morning rowing, ark Horse Mountain Challenge Week 4 – Asia. (I decided to do this as a UT2\/UT1 interval training session at a steady state and no rest).<\/p>\n

\"\"<\/a><\/p>\n

KangchenJunga – 8,586m in 38:52.3 2:15.8\/500m average pace, I was aiming for 2:15, so happy with this.<\/p>\n

\"\"<\/a><\/p>\n

K2 – 8,611m in 39:09.3, 2:16.4\/500m average pace, I was aiming for 2:15 so slightly down.<\/p>\n

\"\"<\/a><\/p>\n

Mount Everest – 8,848m in 39:43.0, 2:14.6\/500m average pace, I was aiming for 2:15 so happy with that.<\/p>\n

\"\"<\/a><\/p>\n

26,045m in 1:57:44.6, 2:15.6\/500m average pace = 13,333m for the hour, not bad and potentially 26:666 for 2 hours.<\/p>\n

no cool down, but I did some stretching afterwards.<\/p>\n

26,045m for the C2 Skeleton Crew Challenge<\/a> (no rest meters).<\/p>\n

Thursday morning at the work gym, 2,000m (10:11.0) warm up, 10,011m of rowing whilst capturing power curve pictures.<\/p>\n

\"\"<\/a> \"\"<\/a><\/p>\n

2,234m (11:17.1) cool down and stretching, shower, breakfast in the canteen and up to my desk to start the day.<\/p>\n

This completed the 31,000m requirement for the C2 Skeleton Crew Challenge<\/a>.<\/p>\n

\"\"<\/a><\/p>\n

Thursday evening rowing, I decided to just ‘stay warm’ and keep my HR below 125bpm and did 17,397m in 1:21:27.5.<\/p>\n

The evening session was 2 x 18:00, 2:00r as 2:00 rate pyramids, focusing on power curves,<\/p>\n

\"\"<\/a><\/p>\n

the first one was 16,18,20,22,24,22,20,18,16 spm,<\/p>\n

\"\"<\/a><\/p>\n

the second was 22,24,26,28,30,28,26,24,22 spm.<\/p>\n

\"\"<\/a>Stretching and core exercises before heading home.<\/p>\n

Friday morning preparation for Saturday’s Middlesex County Clout shoot, I was measuring out the field and drawing circles with a white lining machine.<\/p>\n

Saturday morning archery, running and shooting the Middlesex County Clout, a good day was had by all, the rain held off and I came 5th out of 5 in the County Gent’s Longbow category, not great, my primary clout longbow string all but snapped and I had to change to my backup bow, still managed an overall score of 13, so not too bad the wind was playing havoc with everyone’s scores.<\/p>\n

Sunday morning 4,012m (18:50.2) warm up for men’s masters rowing, 8+, #6 seat, mainly 16spm concentrating on technique and balance, potentially need to split into smaller crews to sort this properly (11,365m).<\/p>\n

River was rising fast and flow increasing from the recent weather and as it had started to rain heavily and would probably be ‘Red Boards’ before the leisure session, I headed home and had a ‘chilled’ afternoon.<\/p>\n","protected":false},"excerpt":{"rendered":"

Monday morning rest day, took the dog for a long walk. Tuesday morning extra rest day yesterday as I had a bad night Wednesday morning rowing, ark Horse Mountain Challenge Week 4 – Asia. (I decided to do this as a UT2\/UT1 interval training session at a steady state and no rest). KangchenJunga – 8,586m…<\/p>\n","protected":false},"author":1,"featured_media":1873,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1839","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\/1839","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=1839"}],"version-history":[{"count":1,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1839\/revisions"}],"predecessor-version":[{"id":1874,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1839\/revisions\/1874"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1873"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1839"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1839"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1839"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}