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<\/a><\/p>\nstretching, shower breakfast in the canteen and then up to my desk for a meeting.<\/p>\n
Tuesday evening rowing, 15,018 ‘keep warm’ session waiting for everyone else to turn up,<\/p>\n
10:10.7 (2,227m) warm up then 1,000m time trial – new PB at 3:20.0!<\/p>\n Heart rate hit 200bpm with about 200m to go, backed off a touch but kept going, pushed for the finish and spiked my Heart rate at 205 for an average pace of 1:40.<\/p>\n This was followed by 30 minutes of UT2 at 18spm<\/p>\n Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Russian Twists with a 10Kg Kettlebell between each exercise, finished off with some stretching (40,109m for the day).<\/p>\n Wednesday rest day, took the dog for a long walk.<\/p>\n Thursday 23rd November is the start of the C2 Holiday Challenge<\/a>, Row as many meters as you can between Thanksgiving and Christmas eve.<\/p>\n Thursday morning ‘Spin’ HIIT session on the rower, I was using the following ‘colour bands’ – Blue: 2:20+, Green: 2:05-2:10, Yellow: 1:55-2:00. Red, sub 1:40<\/p>\n This was followed by 10,007m of ‘cool down’<\/p>\n stretching, shower breakfast in the canteen and then up to my desk for a meeting.<\/p>\n Thursday evening rowing, 15,018m ‘keep warm’ session waiting for everyone else to turn up,<\/p>\n 5:08 (1,148m) warm up, then 4 x 4:00@28spm, 1:00r<\/p>\n Core session 1:00 V-Sit, Plank, Dead Bug, Side Plank Left and Right with 20 Russian Twists with a 10Kg Kettlebell between each exercise, finished off with some stretching (36,716m for the day).<\/p>\n Friday rest day, took the dog for a long walk.<\/p>\n Saturday morning rowing, still ‘red boards’ but we took our 8+ over to Quintin Rowing Club and had an outing on the Tideway, I was in the #6 seat.<\/p>\n This was recorded as 2 sessions and still missed the start as I forgot to hit ‘ready’ when we set off for our warm up, then missed another section when the same thing happened again after the SpeedCoach turned off when we sat still for too long.<\/p>\n Total recorded meters were 8,715m, but the session was probably closer to 10,000m.<\/p>\n Sunday morning rowing, 5,016m (23:56.1) ‘warm up’, then putting the boat back together, then out on the ‘orange boards’ river for a practice session in the 8+, I was in the #6 seat, forgot to hit start once again, so missed off the first 2,000ish meters on the way up to the motorway bridge.<\/p>\n we did a piece from the top to the bottom, not very level and not much fun.<\/p>\n Recorded 4,951m for the session, but was probably closer to 7,000m<\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a> <\/a> <\/a> <\/a> <\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n