{"id":365,"date":"2022-08-16T16:10:11","date_gmt":"2022-08-16T15:10:11","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=365"},"modified":"2023-01-07T17:25:59","modified_gmt":"2023-01-07T17:25:59","slug":"week-32-august-8-august-14-dog-days-skiing-on-the-water","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2022\/08\/16\/week-32-august-8-august-14-dog-days-skiing-on-the-water\/","title":{"rendered":"Week 32 (August 8 &#8211; August 14) &#8211; Dog Days, Skiing, On the Water"},"content":{"rendered":"<p>Week 2 of the\u00a0<a href=\"https:\/\/concept2.com\/\">Concept 2<\/a> <a href=\"https:\/\/log.concept2.com\/challenges\/dog-days\">Dog Days of Summer<\/a> challenge, so 20,000m requirement this week.<\/p>\n<p>Monday morning skiing, 1000m (5:06.0) warm up, 5000m for the challenge (22:42.5), another new PB, beating last Friday&#8217;s time by 43.6 seconds, then a 1126m (6:45.8) cool down.<\/p>\n<p>Monday evening at the gym, another treadmill interval warmup, 3 intervals of 2:00 @ 6Km\/h alternating between zero incline and max (15%) incline, 3 intervals switching out the incline for 12Km\/h then a cool down of 2:00 @ 6Km\/h, 2:00 @ 4KM\/h and 2:00 at 3Km\/h.<\/p>\n<p>This was followed by some rowing, 2K (7:38.0), 3353m steady state (15:32.5), keeping my HR below 140bpm, 500m (1:41.2) and finally 2243m cool down (10:23.5) before heading back home.<\/p>\n<p>Tuesday,\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Calisthenics\">calisthenics<\/a> pull day, a repeat of last weeks session, but increasing the reps on a couple of items.<\/p>\n<ul>\n<li>Inverse Knee Rings Row \u2013 3 x 3 x 5<\/li>\n<li>Rings Row \u2013 3 x 3 x 2<\/li>\n<li>Rings Scapular Pull \u2013 5 x 0:30<\/li>\n<li>Band Assisted Rings Pull Up (Purple) \u2013 3 x 3 x 2<\/li>\n<li>Band Assisted Rings Chin Up (Purple) \u2013 3 x 3 x 2<\/li>\n<li>Angled Rings Row &#8211; 5 x 10<\/li>\n<li>Static Rings Hold &#8211; 5 x 0:10<\/li>\n<li>Various Isometric Rings Holds &#8211; 0:10 each<\/li>\n<\/ul>\n<p>Tuesday evening archery, shooting at 50m again more practice for impending Short Metric shoots.<\/p>\n<p>Wednesday morning skiing, 1000m (6:13.2) warm up, 5000m for the challenge (23:01.9), then a 1127m (6:12.9) cool down. This brings the weekly skiing total to 14,253m.<\/p>\n<p>Wednesday evening at the gym, another treadmill interval warmup, 3 intervals of 2:00 @ 6Km\/h alternating between zero incline and max (15%) incline, 3 intervals switching out the incline for 12Km\/h then a cool down of 2:00 @ 6Km\/h, 2:00 @ 4KM\/h and 2:00 at 3Km\/h.<\/p>\n<p>This was followed by more rowing, 2K (7:26.4) &#8211; I was interested to see what I could maintain after a day of exercise, turns out I can still manage a sub 7:30 2K.\u00a03347m steady state (15:52.5), keeping my HR below 145bpm, 500m (1:42.2), I was suffering a bit from the earlier 2K and finally 2239m cool down (10:17.3) before heading back home. This brings the weekly rowing total to 16,182m.<\/p>\n<p>Thursday, <a href=\"https:\/\/en.wikipedia.org\/wiki\/Calisthenics\">calisthenics<\/a> pull day, a repeat of last weeks session, but increasing the reps on a couple of items.<\/p>\n<ul>\n<li>Knee Push Ups \u2013 3 x 10 (low parallettes)<\/li>\n<li>Rings Support Hold \u2013 3 x 0:10<\/li>\n<li>Bar Support Hold \u2013 5 x 0:30<\/li>\n<li>Rings Bent Knee L Sit \u2013 5 x 0:10<\/li>\n<li>Reverse dips (chair) 5 x 10<\/li>\n<li>Rings assisted dips &#8211; 3 x 10 (feet on floor)<\/li>\n<li>Rings lift to support hold &#8211; 3 x 5<\/li>\n<li>Numerous Rings Isometric holds<\/li>\n<li>Rings Push Ups &#8211; 3 x 10 (45 degree)<\/li>\n<\/ul>\n<p>I did not have a good night, I woke up several times and struggled to go back to sleep and felt tired this morning, my heart was not really in it for the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Calisthenics\">calisthenics<\/a> workout but struggled through anyway.<\/p>\n<p>No exercise this evening as it is takeaway night, plus I think I need a break from all the recent cardio.<\/p>\n<p>Friday morning skiing, 1000m (5:19.9) warm up, 5000m for the challenge (23:11.5), then a 1125m (6:18.8) cool down. This brings the weekly skiing total to 21,378m and covers off the 20,000m requirement for the <a href=\"https:\/\/log.concept2.com\/challenges\/dog-days\">Dog Days of Summer<\/a> challenge.<\/p>\n<p>Friday evening at the gym, another treadmill interval warmup, 3 intervals of 2:00 @ 6Km\/h alternating between zero incline and max (15%) incline, 3 intervals switching out the incline for 12Km\/h then a cool down of 2:00 @ 6Km\/h, 2:00 @ 4KM\/h and 2:00 at 3Km\/h, the 12Kmh intervals are definitely becoming easier to maintain.<\/p>\n<p>This was followed by yet more rowing, 2K (7:51.6) &#8211; I was feeling tired, but still determined to achieve a sub 8:00.\u00a03347m steady state (15:23.8), keeping my HR below 145bpm, 500m (1:41.6) and finally 2235m cool down (10:01.8) before heading back home. This brings the weekly rowing total to 24,264m and likewise covers the 20,000m requirement.<\/p>\n<p>So far, so good, I am managing to hit the weekly goals with only 3 days of skiing\/rowing, next week will be a bit tougher, but still possible with a 10K each day, week 4 may require an extra day.<\/p>\n<p>Saturday morning, took the dog on a 1 hour walk, then later on headed over to Staines for a session with the Leisure crew.<\/p>\n<p>There were 8 rowers and 2 coxes present, so we took out 2 training quads that are quite wide and do not have shoes, but foot straps much like the indoor rower, I had the number 3 seat in one of the boats behind a lady guest from Twickenham Rowing Club, then behind me was a chap who had been rowing for about a year and at bow another chap who had recently completed a learn to row course with the club.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_4.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-385 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_4-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_4-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_4-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_4.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>We rowed a total of around 6.9km, up and down the stretch of the Thames in Staines, over the course of an hour and 20 minutes at an average pace of 5:47\/500m (I am still trying to work out how to download the data from RowingCoach 5.0)<\/p>\n<p>The temperature was around 33C\/91F and quite humid although there was a bit of a breeze out on the water.<\/p>\n<p>My sculling was a little rusty at first, but the cox\/coach allowed me to sort myself out without prompting as she could see I was self correcting all of my little mistakes: gripping the oars too tightly, not squaring the left oar enough so it &#8216;dug in&#8217;, etc.<\/p>\n<p>It was interesting to note that the two of us at the stern of the boat seemed to have a stroke length nearly double that of the bow pair.<\/p>\n<p>I took a bunch of photos during one of our rest breaks, the cox and stroke were using the opportunity to cool their feet in the water.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-382 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_1-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_1-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_1-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_1.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Selfie time<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-383 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_2-300x225.jpg\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_2-300x225.jpg 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_2-768x576.jpg 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_2.jpg 800w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>This one was taken by the lady at stroke.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_3.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-384 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_3-225x300.jpg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_3-225x300.jpg 225w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Leisure1_3.jpg 600w\" sizes=\"auto, (max-width: 225px) 100vw, 225px\" \/><\/a><\/p>\n<p>My biggest mistake was wearing a t-shirt that was not tight enough as I kept catching the fabric with my thumbs.<\/p>\n<p>I thoroughly enjoyed the outing and asked the coach if I was good enough to approach the masters group, to which she replied that absolutely I should approach them and that I would do well with them.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-438 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01-300x245.png\" alt=\"\" width=\"300\" height=\"245\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01-300x245.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01-768x626.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01-809x660.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/Screenshot-2022-08-30-at-07.58.01.png 824w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a> <a href=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-437 size-medium\" src=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7-300x225.png\" alt=\"\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7-300x225.png 300w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7-1024x768.png 1024w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7-768x576.png 768w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7-809x607.png 809w, https:\/\/blog.hslracing.com\/wp-content\/uploads\/sites\/12\/2022\/08\/RowingCoach-7.png 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Sunday was another 1 hour dog walk and then largely chilling using it as a rest day although I did go 10 pin bowling with my son and daughter.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Week 2 of the\u00a0Concept 2 Dog Days of Summer challenge, so 20,000m requirement this week. Monday morning skiing, 1000m (5:06.0) warm up, 5000m for the challenge (22:42.5), another new PB, beating last Friday&#8217;s time by 43.6 seconds, then a 1126m (6:45.8) cool down. Monday evening at the gym, another treadmill interval warmup, 3 intervals of&hellip;<\/p>\n","protected":false},"author":1,"featured_media":383,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-365","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\/365","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=365"}],"version-history":[{"count":9,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/365\/revisions"}],"predecessor-version":[{"id":963,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/365\/revisions\/963"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/383"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}