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<\/a><\/p>\nI can’t say I enjoyed ‘Rowing DT’, going for max power for legs only and legs\/hips, was very jarring on the lower spine and these first 2 actions felt nothing like any part of a normal rowing stroke.<\/p>\n
My rest periods were probably closer to 60 seconds than 90, but since I was just guessing, they could have been any length, but were certainly never longer than 90 seconds, the monitor also stops recording the rest time after about 13 seconds.<\/p>\n
I was hoping that ‘Top Quarter What?’ 15 minutes of 10 strokes 1\/2 legs only, 10 strokes full legs only, 10 strokes legs and hips only was not going to jar quite as much.<\/p>\n
This one was much better, as I was not hammering for max effort, I could get a decent rhythm going and just keep counting to 10 each time, I think I managed somewhere between 18 and 20 rounds.<\/p>\n Most of this one was done at around 36-38spm and was a great leg workout. I finished off with 30 minutes of steady state rowing (6,224m) and some stretching.<\/p>\n Tuesday was a rest day from strenuous exercise.<\/p>\n Tuesday evening archery, I had finally repacked my archery kit in the car, after removing it to take my daughter up to Lancaster a while back, so decided to see if I could remember how to shoot my recurve bow.<\/p>\n I only shot about 4 or 5 ends as I spent much of the evening talking with our former secretary who had come down to sign some bank mandates for me.<\/p>\n Wednesday morning rowing, Rowvember days 7 and 8, I thought I could use day 8 ‘Rapid Descent’ as a warm up and then day 7 ‘The Toughest Challenge’ as the main workout.<\/p>\n \u2018Rapid Descent\u2019 6:00 20-30spm, 5:00 22-30spm, 4:00 24-30spm, 3:00 26-30spm, 2:00 28-30spm, 1:00 30+spm, 1:45r, the idea is to increase the pace by 2spm every minute.<\/p>\n I pretty much nailed all of the stroke rates, with only a couple of the starting rate averages being off by 1.<\/p>\n for the last 2 rounds I ignored the 30 and 32spm parts and went for it, with the last one pushing for 300m.<\/p>\n After a short rest I was into the main workout Rowvember day 7 ‘The Toughest Challenge’ a 3,000m time trial.<\/p>\n My current PB was set on 06\/09\/2022 at 11:33.4 (1:55.6\/500m pace), so after a brief rest to get my breath back, I programmed the 3K with a 1:55.6 pace boat so I could gauge how I was doing.<\/p>\n I started off a little fast and passed 500m in 1:51.4, I was about 5m up on the pace boat at this point.<\/p>\n I passed 1,000m in 3:42.7 (1:51.3\/500m) and about 20m up on the pace boat.<\/p>\n I passed 2,000m in 7:31.4 (1:52.4\/500m), a sub 11 minute time was just about still on the cards at this point, but I knew I could not maintain it as my pace had already dropped to around 1:55. I was by now about 40m up on the pace boat.<\/p>\n I held on and picked the pace up again in the last 7-800m, then really emptied the tank in the last 200m and finished with a time of 11:17.2 (1:52.8\/500m) and a new PB by 16.4 seconds.<\/p>\n I finished over 54m ahead of the pace boat, a win that at a regatta would have been listed as ‘with ease’.<\/p>\n I finished off with a 2,234m (11:35) cool down and some stretching.<\/p>\n Thursday morning rowing, Rowvember day 9: \u2018Throwback to 2019\u2019 3 x 750m @ 26spm, 2250m @ 22spm, 2:30r between all.<\/p>\n Nailed the stroke rates (as expected), went for paces that were relatively easy to maintain yet pushing just enough for a decent workout, aimed at 3:00 and 10:00 as goal times (9,000m + 2,494m ‘rest meters’).<\/p>\n I did not want to go all out on this one as I want to be reasonably fresh for the C2 SkiErg World Sprints<\/a> (they run from 10-13 November) as I will be doing my 1,000m time trial tomorrow morning.<\/p>\n Finished off with 2,246m (12:06.3) cool down and stretching.<\/p>\n Friday morning skiing, C2 SkiErg World Sprints<\/a>, 1,000m time trial.<\/p>\n I woke up at 03:00 for some crazy reason and then was awake for 2 hours before finally falling asleep again and oversleeping by half an hour.<\/p>\n Walked the dog, then 1,019m (5:08.8) warm up and a few minutes rest composing myself for the main event.<\/p>\n My PB from 30\/09\/2022 (September entry for the SkiErg Performance Series) was 3:59.1, which was my first sub 4 minute 1K, at an average pace of 1:59.6\/500m and 47spm.<\/p>\n I programmed the workout in ErgData and set a pace skiier for 1:59.6.<\/p>\n I set off a bit too fast at around 1:47 pace and 48spm.<\/p>\n I hit 250m in 0:55.6, a new PB by 1.6 seconds, I already knew I would not be maintaining this for the full 1K, at this point I was up on the pacer by 18m.<\/p>\n I hit 500m in 1:51.2, a new 500m PB by 5.3 seconds, by now I was up on the pacer by 32m. My pace was already starting to drop.<\/p>\n Passed 750m in 2:51.5, a new PB by 5.6 seconds and 33m ahead of the pacer, I was fading fast at this point.<\/p>\n By now I had slowed to around 2:00\/500m pace, but knew if I could just hold this pace then the pace skiier could not close the gap.<\/p>\n I managed to empty the tank and maintain the 2:00\/500m pace to finish with a time of 3:51.5, a new PB by 7.6 seconds and 32m ahead of the pacer.<\/p>\n I collapsed into my office chair breathing very hard for several minutes while I recovered.<\/p>\n Finished off the session after about 10 minutes of rest with a 2,242m (12:02.7) cool down.<\/p>\n This also qualifies as my 1,000m November entry for the SkiErg Performance Series.<\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a><\/p>\n