{"id":1914,"date":"2023-11-12T15:04:16","date_gmt":"2023-11-12T15:04:16","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=1914"},"modified":"2023-11-12T15:46:14","modified_gmt":"2023-11-12T15:46:14","slug":"week-45-november-06-november-12-6k-pb","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/11\/12\/week-45-november-06-november-12-6k-pb\/","title":{"rendered":"Week 45 (November 06 \u2013 November 12) \u2013 6K PB"},"content":{"rendered":"

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

Tuesday morning rowing, 2,000m (9:41.0) warm up, 6,000m Time Trial, (aka 3 x 2,000m, 0:00r)<\/p>\n

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

New PB for 6k by over a minute, places me 15\/197 worldwide in the 50-59 age group for this season on the C2 logbook (92nd percentile)
\n5,000m in 18:41.9, only 15 seconds off my 5K PB
\nSplits of 7:23.0, 7:30.0, 7:34.4, average split of 7:29.6.<\/p>\n

2,234m (10:26.2) cool down and stretching.<\/p>\n

Tuesday evening archery, finally had our Hallowe’en shoot, I went with zombie targets this year, everyone had a good time and I handed out prizes for first and last place (only a head shot counts as a kill for a zombie).<\/p>\n

Wednesday morning rowing, 2,000m (9:35.3) warm up, then an ‘Hour pf Power’ @20spm<\/p>\n

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Yesterday took more out of me than I thought, I stopped 3 times to catch my breath, a little disappointed, I wanted over 15k.<\/p>\n

2,234m (10:26.2) cool down and stretching.<\/p>\n

Thursday morning in at work, 2,000m (9:49.2) warm up, 10,012m – 10 laps of the C2 Real Time Loop, low HR recovery row after yesterday’s ‘hour of power’.<\/p>\n

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2,244m (11:01.4) cool down and stretching, shower breakfast in the canteen and then up to my desk for a meeting.<\/p>\n

Thursday evening rowing, 15,016m (1:06:25.7) ‘keep warm’ session whilst waiting for everyone else.<\/p>\n

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Stretching, 10 minute (2,314m) warm up, 3 x 20:00, 1:30r @ 22,24,22spm<\/p>\n

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Couldn’t quite hold the pace I set myself in the first one, still happy with the result after yesterday’s ‘hour of power’.<\/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. (46,748m for the day).<\/p>\n

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

Saturday morning rowing, ‘red boards’ still, 5,014m (23:14.2), waiting for everyone else, 10 :11.5 (2,302m) warm up then 2 x 4,000m @24spm, 2:00r<\/p>\n

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I would have preferred 26spm and sub 30 minutes, but happy with the result after this week’s efforts.<\/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

Wandered into Staines to but a poppy for Remembrance Sunday, then headed home.<\/p>\n

Saturday afternoon gave the dog a new haircut, which he was not happy about, unfortunately he also lost his beard as it had become too matted, at least he still has his eyebrows.<\/p>\n

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

Sunday morning rowing, still ‘red boards’, 5,013m (23:50.1) waiting for everyone else, 10:20.9 (2,269m) warm up, then 30:00 @ 24spm UT1 workout.<\/p>\n

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

Only 33m short of my current PB for 30 minutes from the start of the year, so better than I thought.<\/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

Cup of tea, then home to watch the Remembrance Sunday service on the television.<\/p>\n","protected":false},"excerpt":{"rendered":"

Monday morning rest day, took the dog for a nice long walk. Tuesday morning rowing, 2,000m (9:41.0) warm up, 6,000m Time Trial, (aka 3 x 2,000m, 0:00r) New PB for 6k by over a minute, places me 15\/197 worldwide in the 50-59 age group for this season on the C2 logbook (92nd percentile) 5,000m in…<\/p>\n","protected":false},"author":1,"featured_media":1933,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1914","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\/1914","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=1914"}],"version-history":[{"count":5,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1914\/revisions"}],"predecessor-version":[{"id":1937,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/1914\/revisions\/1937"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/1933"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=1914"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=1914"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=1914"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}