{"id":638,"date":"2022-10-30T17:20:20","date_gmt":"2022-10-30T17:20:20","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=638"},"modified":"2023-01-07T17:03:33","modified_gmt":"2023-01-07T17:03:33","slug":"week-43-october-24-october-30-steady-state-otw-skeleton-crew","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2022\/10\/30\/week-43-october-24-october-30-steady-state-otw-skeleton-crew\/","title":{"rendered":"Week 43 (October 24 – October 30) – Steady State, OTW, Skeleton Crew"},"content":{"rendered":"

Monday morning 2K warm up (10:17.4), 10K ‘steady state’ (48:02.1), heart rate did not go above 120bpm, 2,249m (11:53.9) cool down, stretching and more Battlestar Galactica.<\/p>\n

Tuesday, seems to have become my weekly rest day from strenuous activity, so no rowing or calisthenics today.<\/p>\n

Tuesday evening archery, next week’s session was cancelled on us, so I decided to bring our Hallowe’en shoot forwards to tonight.<\/p>\n

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

Shooting from about 10 yards, 6 arrows per boss, Kill, Maim or Miss for each arrow, handicap for experienced archers to ensure the beginners win, bonus round shooting against a large plastic skull, 3 arrows from a greater distance, much fun was had by all.<\/p>\n

Wednesday, this is actually day two of the Concept 2 Skeleton Crew Challenge<\/a>, although I did not do any rowing yesterday.<\/p>\n

The challenge is to use the RowErg, SkiErg or BikeErg to record 31,000m between 25 and 31 October (BikeErg meters count half)<\/p>\n

2K warm up (10:26.0), 10K ‘steady state’ (47:52.7), heart rate below 120bpm, 2,245m (12:02.5) cool down, stretching, and more Battlestar Galactica.<\/p>\n

This generated 14,245m for the Skeleton Crew Challenge<\/a>.<\/p>\n

Thursday rowing, 2K warm up (10:23.5), 10K ‘steady state’ (47:56.1), heart rate still below 120bpm, 2,247m (11:36.6) cool down, stretching, and more Battlestar Galactica.<\/p>\n

Now at 28,492m for the Skeleton Crew Challenge<\/a>, I will finish the 31,000m with some skiing on Friday.<\/p>\n

Friday morning skiing, 1K (5:27.3) warm up, then I re-did the JH week 3 endurance workout again from last week 2 x 20:00 @36-40spm, 3:00 rest<\/p>\n

Round 1 – 4,211m, up from last week’s 3,940m at 2:22.4\/500m vs 2:32.2\/500m, 3 minutes rest, then round 2 – 4,275m vs 4,050m at 2:20.9 vs 2:28.1. Another 3 minutes rest, then 1,130m (7:03.6) cool down.<\/p>\n

This completed the required 31,000m for the Concept 2 Skeleton Crew Challenge<\/a>, as I was now up to 39,129m and I will probably add another 14,200m on Monday.<\/p>\n

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

Saturday morning, masters rowing, fine 4x stroke seat, low rate medium pressure for most of the outing, finished with power pyramid, boat was running nicely and up to 2:10\/500m at only 18spm (12,250m).<\/p>\n

Walked into Staines for some brunch at McDonalds then returned for the leisure session, I did contemplate taking my single out as it was a really lovely day, but did not really have the time.<\/p>\n

I had to buy a sewing kit while I was in Staines, so I could use a needle to drain some of the blisters I had acquired in the morning session. 8″ of handle overlap was not particularly kind to my hands.<\/p>\n

Saturday afternoon, leisure rowing, leisure 4x stroke seat, leapfrog with the other 2 quads, power (24-28spm) while overtaking, light rowing (18-20spm) while they overtake us – fun session, if a little short (4043m).<\/p>\n

Sunday morning, masters rowing, 8+ #6 seat. Rowing in six’s and as an 8, mainly low rate and medium to high pressure (13,247m).<\/p>\n

Walk into Staines for brunch at McDonalds again, then back to the boat club for a quick outing in my single before the leisure session (2,193m)<\/p>\n

Sunday afternoon, leisure rowing, leisure 2x stroke seat, teaching another one of the leisure rowers how to steer (4,135m).<\/p>\n","protected":false},"excerpt":{"rendered":"

Monday morning 2K warm up (10:17.4), 10K ‘steady state’ (48:02.1), heart rate did not go above 120bpm, 2,249m (11:53.9) cool down, stretching and more Battlestar Galactica. Tuesday, seems to have become my weekly rest day from strenuous activity, so no rowing or calisthenics today. Tuesday evening archery, next week’s session was cancelled on us, so…<\/p>\n","protected":false},"author":1,"featured_media":650,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-638","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\/638","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=638"}],"version-history":[{"count":6,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/638\/revisions"}],"predecessor-version":[{"id":951,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/638\/revisions\/951"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/650"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}