{"id":248,"date":"2022-06-28T14:18:36","date_gmt":"2022-06-28T13:18:36","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=248"},"modified":"2023-01-07T17:32:21","modified_gmt":"2023-01-07T17:32:21","slug":"week-25-june-20-june-26-solstice-and-lancaster","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2022\/06\/28\/week-25-june-20-june-26-solstice-and-lancaster\/","title":{"rendered":"Week 25 (June 20 &#8211; June 26) &#8211; Solstice and Lancaster"},"content":{"rendered":"<p>Monday, took a rest day as my legs were still feeling the after effects of the 2K ski.<\/p>\n<p>Tuesday, <a href=\"https:\/\/log.concept2.com\/challenges\/solstice\">Concept 2 Solstice Challenge<\/a>, Row Ski or Ride 21,000m on June 21st, the longest day of the year, can be spread over multiple workouts.<\/p>\n<p>I chose to add 97m and turn it into my 4th half marathon so far this season.<\/p>\n<p>Rowed most of it at around 2:18 pace and 27spm, but brought it home with a sub 8 minute 2K at 30spm for a time of 1:35:49.4, my second fastest this season, fastest was a PB at sub 1:30:00 at the beginning of May.<\/p>\n<p><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58.png\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-255 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-300x232.png\" alt=\"\" width=\"300\" height=\"232\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-300x232.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-1024x793.png 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-768x595.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-1536x1189.png 1536w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-2048x1586.png 2048w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-22-at-16.10.58-809x626.png 809w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Watched &#8216;A Quiet Place&#8217; to avoid the tedium.<\/p>\n<p>Cooled off with another 1K at a slow pace and some stretching.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-253 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-232x300.png\" alt=\"\" width=\"232\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-232x300.png 232w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-790x1024.png 790w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-768x995.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-1186x1536.png 1186w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-1581x2048.png 1581w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38-809x1048.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Screenshot-2022-06-21-at-09.44.38.png 1624w\" sizes=\"auto, (max-width: 232px) 100vw, 232px\" \/><\/a><\/p>\n<p>Tuesday evening archery, tuning the pressure button at 50m for the new limbs, then confirming my 30m sight mark. Also helped many of the newer archers progress to 30m and 50m.<\/p>\n<p>Wednesday <a href=\"https:\/\/en.wikipedia.org\/wiki\/Calisthenics\">calisthenics<\/a>, mainly a rings based pull workout.<\/p>\n<ul>\n<li>Plank \u2013 3 x 0:45<\/li>\n<li>Inverse Knee Rings Row \u2013 3 x 10<\/li>\n<li>Assisted 1 Leg Squats &#8211; 3 x 1<\/li>\n<li>Rings Row \u2013 3 x 5<\/li>\n<li>Rings Scapular Pull \u2013 3 x 0:30<\/li>\n<li>Band Assisted Rings Pull Up (Green) \u2013 3 x 6<\/li>\n<li>Band Assisted Rings Chin Up (Green) \u2013 3 x 6<\/li>\n<li>Angled Rings Row &#8211; 3 x 10<\/li>\n<li>Static Rings Hold &#8211; 10 x 0:05<\/li>\n<li>Various Isometric Rings Holds &#8211; 0:10 each<\/li>\n<\/ul>\n<p>Decided to try going back to intermittent fasting again &#8211; no eating before 12:00 or after 20:00. This shouldn&#8217;t be too hard to stick to, I have done it before, admittedly without the exercise, but I regularly wait until 10:00 before eating anyway, so an additional couple of hours won&#8217;t make much difference.<\/p>\n<p>Thursday, rowing baselines for week 4, did them all again C, B, A. 2K 10 minute warm up, then challenge C &#8211; 4494m, I am reasonably happy with this, although I would have preferred it to be over 4500m, I was deliberately trying to keep the stroke rate around 28spm, although I would probably have been more comfortable at 30spm as that is where it kept drifting to.<\/p>\n<p>About 10 minutes rest and then challenge B &#8211; 851m, not the best performance, but happy with this for now. Another rest and then challenge A &#8211; 228m, another sub optimal result, not because of fatigue, just because I can&#8217;t get the power down without the ERG moving about. I know this is a technique issue but still, it is rather frustrating.<\/p>\n<p>Overall I am currently 34m down on my week 1 total, 116m down on my week 2 total and 36m up on my week 3 total with several days left for potential improvements on challenges A and B.<\/p>\n<p>Finished off with a 2.2K cool down and some stretching.<\/p>\n<p>Friday <a href=\"https:\/\/en.wikipedia.org\/wiki\/Calisthenics\">calisthenics<\/a>, started off as a rings based push workout, ended up mainly back on the dip bar and parallettes as I am not quite there strength wise to do these on the rings.<\/p>\n<ul>\n<li>Knee Push Ups \u2013 3 x 10<\/li>\n<li>Bent Knee L Sit \u2013 3 x 0:35 \u2013 dip station<\/li>\n<li>Hollow Body Hold \u2013 3 x 30<\/li>\n<li>Lying Knee Tuck \u2013 1 x 40<\/li>\n<li>Bar Support Hold \u2013 3 x 0:55<\/li>\n<li>Band Assisted Dip (Green) \u2013 3 x 10<\/li>\n<li>Leg Raises 9cm \u2013 90 degrees 1 x 30<\/li>\n<li>L Sit &#8211; 3 x 10<\/li>\n<li>Rings Bent Knee L Sit &#8211; 3 x 10<\/li>\n<\/ul>\n<p>Friday evening I drove up to Lancaster to collect my daughter from University &#8211; not a bad trip, it took just over four and a half hours.<\/p>\n<p>Saturday morning, I had a lovely 7km walk along the River Lune before having breakfast at the hotel and then off to the University to finish packing up my daughter&#8217;s room.<\/p>\n<p><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-257 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-1024x768.jpg 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-1536x1152.jpg 1536w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1-809x607.jpg 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune1.jpg 1600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-258 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-1024x768.jpg 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-1536x1152.jpg 1536w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2-809x607.jpg 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune2.jpg 1600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-259 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-1024x768.jpg 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-1536x1152.jpg 1536w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3-809x607.jpg 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune3.jpg 1600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-260 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-1024x768.jpg 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-1536x1152.jpg 1536w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4-809x607.jpg 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune4.jpg 1600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-261 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5-225x300.jpg 225w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5-768x1024.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5-1152x1536.jpg 1152w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5-809x1079.jpg 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/06\/Lune5.jpg 1200w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a><\/p>\n<p>After loading up the car, started on the journey home, another four and a half hour journey with just a little congestion around High Wycombe where the M40 narrows to two lanes.<\/p>\n<p>Today was also my birthday, so we went out for a lovely meal at the <a href=\"http:\/\/www.thefatcrab.com\/harrow\/\">Fat Crab<\/a> in Rayners Lane, several pounds of prawns were consumed!<\/p>\n<p>I did not exactly follow my fasting rules on Friday evening or Sunday morning, but I figured it wouldn&#8217;t make that much difference just for these two periods and was largely dictated by travel requirements.<\/p>\n<p>Sunday I went for another 7km walk and then largely had a rest day apart from mowing the lawn at about 17:00.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Monday, took a rest day as my legs were still feeling the after effects of the 2K ski. Tuesday, Concept 2 Solstice Challenge, Row Ski or Ride 21,000m on June 21st, the longest day of the year, can be spread over multiple workouts. I chose to add 97m and turn it into my 4th half&hellip;<\/p>\n","protected":false},"author":1,"featured_media":253,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-248","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\/248","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=248"}],"version-history":[{"count":6,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/248\/revisions"}],"predecessor-version":[{"id":970,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/248\/revisions\/970"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/253"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=248"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=248"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=248"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}