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<\/a><\/p>\nPaced it better this time for a 1:51.7 average, 2,229m (10:34.4) cool down and stretching.<\/p>\n
Tuesday evening was supposed to be our archery Hallowe’en shoot, however hardly anyone turned up, so we decided to postpone to next week.<\/p>\n
Wednesday morning in at work for a team meeting, 2,000m (9:23.3) warm up, 10,000m as a power ladder, 1,000m close to 1:50, drop rate by 2spm each round, 1,000m recovery, finished on 1:54.4@20spm.<\/p>\n
2,242m (11:27.0) cool down and stretching, shower breakfast and up to my desk.<\/p>\n Thursday morning in at work again, 2,000m (10:12.9) warm up, then a low heart rate ‘fat burner’ aiming for round 2:10 pace at no more than 24spm, chest strap was playing up again, although HR never went above 130.<\/p>\n Went over to the boathouse after work at 17:00 and sat on the erg for an hour to ‘keep warm’ whilst waiting for everyone else to turn up.<\/p>\n This evening’s session was our usual 10 minute warm up (2,394m), some stretching and then 3 x 15:00@22spm, 1:30r<\/p>\n Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.<\/p>\n Friday morning rest day, took the dog for a nice long walk.<\/p>\n Saturday morning, ‘red boards’ on the river, so no rowing, updated the firmware on the rower at the boathouse I had been using on Thursday, then uploaded my workouts via my laptop.<\/p>\n Short warm up before the official 10 minute one (3,681m), 3 x 10:00, 1:30r @ 24, 26 and 28spm, I took over as ‘stroke’ after the original stroke could no longer hold the rate at 26spm.<\/p>\n Very happy with the consistency, no more than 3m difference between longest and shortest.<\/p>\n Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.<\/p>\n Went home as there is no point hanging around for leisure if we can’t go out on the water.<\/p>\n Sunday morning still ‘red boards’, 9,467m (43:21.4) warm up while I waited for everyone to arrive, slightly short warm up of 7:36.3 minutes (1,521m) and then 3 x 10:00, 1:30r @ 20,22 and 24spm.<\/p>\n Happy with that, pace was a little down on the first one, but the rate was lower than where I am happy, pushed the pace on each round.<\/p>\n Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Bicycle kicks between each exercise, finished off with some stretching.<\/p>\n Again went home straight afterwards.<\/p>\n During the month of October I managed a total of 142 hours of exercise, walked 236km, climbed 254 flights of stairs, rowed 326km on the RowErg and 91km on the water.<\/p>\n By the end of the month my weight was 14 Stone 3lb (199lb\/90kg), 4lb loss.<\/p>\n","protected":false},"excerpt":{"rendered":" Monday morning, rest day, took the dog for a long walk. I cancelled my subscription to Dark Horse rowing as I do not feel I am really getting anything from the forums these days, I have not used the workout programmes other than my initial go at the 2K program where I actually felt I…<\/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-1875","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"_links":{"self":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1875","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=1875"}],"version-history":[{"count":5,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1875\/revisions"}],"predecessor-version":[{"id":1942,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1875\/revisions\/1942"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a>The warm up and the 3 x 15 session failed to upload to the C2 logbook, so I have no heart rate data or graph for this one (43,138m for the day).<\/p>\n<\/a> <\/a> <\/a> <\/a><\/p>\n<\/a> <\/a> <\/a> <\/a><\/p>\n