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<\/a><\/p>\nNailed the splits on the 20spm part and aimed for negative splits on all of the 30 second pieces, but had a few where I fell slightly short.<\/p>\n
Heart rate monitor was playing up so I took it off, and it somehow still managed to record a heart rate for rounds 6 and 7 before I disconnected it from the strap!<\/p>\n
Next up was Rowvember Day 17 \u2018Seeing Double\u2019 2 x 5:00@20spm, 4:00@22spm, 3:00@24spm, 2:00@26spm, 1:00@28spm, 1:00r.<\/p>\n
Nailed every stroke rate, negative splits every round bar 1. Second round distances and splits all beat the first round by a decent margin.<\/p>\n A great exercise in finding your inner metronome and tweaking it slightly each round.\u00a02,248m (10:43.2) cool down and stretching.<\/p>\n Tuesday is a rest day once again, no archery this evening as I need to attend a county committee meeting, which as usual turned into a 2 hour snoozefest.<\/p>\n Wednesday morning rowing, I warmed up to Rowvember Day 18\u00a0\u2018Something Different \u2018 10 x 2:00, 1:00, 2:00r, 1-4@22,24spm, 5-7@24,26spm, 8-10@24,28spm\u00a0with the intention of doing day 19 afterwards.<\/p>\n Nailed every stroke rate and increased distance on every round. 11,202m of warm up complete, a few minutes of rest and it is time for some sprints with Day 19 \u2018Rowing the Specs\u2019 14 x 0:57w, 0:24r (RowErg Dimensions).<\/p>\n Started off a little too ambitious on the first 4 rounds, I was not going to be able to continue adding meters each round, so concentrated on not dropping too many from where I was.<\/p>\n Simply maintaining close to 260m was also became increasingly difficult and the rest time was simply evaporating way too fast.<\/p>\n I managed to pull myself together again for the last few and then went all in on the last one for 270m.<\/p>\n Spent the next 5 minutes catching my breath before doing a 2,246m (10:49.9) cool down for a daily total of 17,666m and finished off with some stretching.<\/p>\n Thursday morning rowing, first day of this year’s C2 Holiday Challenge<\/a>, which runs from November 24 to December 24 (American Thanksgiving to Christmas Eve), row as many meters as you can for charity.<\/p>\n I decided to warm up to Rowvember Day 21 ’21’s’ 21:00 as 7 x arms only, 7 x legs and body, 7 x 7 second drill.<\/p>\n Took me a while to get the drills perfected, counting the required seconds and maintaining the stroke count on the 7 second drill was the hardest part.<\/p>\n Great warm up, 7 second drill allows the flywheel to really slow down, so each stroke felt like pulling an anchor up.<\/p>\n After a few minutes rest, I did Rowvember Day 20 ‘Derby Time’ 3 x 1976m, 0:45r (Kentucky Derby is 1976m and 45 years old).<\/p>\n Basically 3 x 2,000m back to back (all bar the last 3 strokes).<\/p>\n Started the first one a little too fast at 1:50\/500m and decided I needed to back off a bit as there was no way I was going to maintain that pace for two more (initial projection was around 7:17).<\/p>\n Paced the other two about right at around 1:54\/500m, although it was a bit of a struggle towards the middle of the last one, but I managed to put on a drive for the finish from about 500m out to bring the average pace back down.<\/p>\n Happy with the times and this is good practice for my 4,000m-ish race on the Tideway next month (Remenham Challenge<\/a>).<\/p>\n As this is the first day of the Holiday Challenge<\/a>, I finished off with a 30:05.1 cool down (6683m) and some stretching, this gave me a first day total of 17,367m.<\/p>\n Friday morning skiing, I still had the 5,000m to do for the C2 SkiErg Performance Series<\/a> – November Edition<\/p>\n Requirement each time is 30 seconds, 1,000m, 2,000m, 5,000m, I did the 1,000m on 11\/11\/2022.<\/p>\n 1,000m (5:20.5) warm up, then onto the time trial, PB to beat from September is 8:16.3 (2:04.1\/500m),\u00a0I set the pace skiier for 2:04.1 and off we go.<\/p>\n I passed 500m in 2:02.5, 6 seconds down on my 500m PB, but up by 6m on the pace skiier.<\/p>\n I passed 1,000m in 4:05.0, 3.9 seconds down on my 1,000m PB, but up by 13m on the pace skiier. I was starting to fade at this point, but so long as I kept at the pace skiier’s rate or better, it would not catch me.<\/p>\n I passed 1,500m in 6:08.5, a new 1,500m PB by 7.8 seconds and up by 15m on the pace skiier. Final push for the finish.<\/p>\n Passed the 2,000m finish line in 8:11.0, a new PB by 5.3 seconds and up by 22m on the pace skiier.<\/p>\n Tried to sprint for the finish, but had nothing left and was really only able to hang on to the 2:02\/500m pace I had started with, despite upping the rating to 47spm.<\/p>\n I was initially hoping for my first sub 8 minute 2K on the SkiErg, but by the end was trying to hang on for a sub 8:10 and just missed out on that as well.<\/p>\n I am happy with the result and I paced it well, I just need to find that little extra bit of effort to get the average splits below 2:00 and I will have that sub 8 minute 2K.<\/p>\n I sat and recovered for about 5 minutes before doing Rowvember Day 22<\/p>\n \u2018Formal Attire\u2019 10 x 0:30 fast, 1:00 moderate, 0:30 fast, 1:00 rest,\u00a0I was not looking to break any distance records, but was happy to go with fast and moderate rates.<\/p>\n Aimed at somewhere around 54-56spm and above 100m for the ‘fast’ 0:30 sections and 46spm and above 200m for the ‘moderate’ 1:00 sections.<\/p>\n The pace is not great on any of these, as I was tired from the 5,000m time trial, but as already mentioned, that was not my focus for this workout.<\/p>\n Finished off with a 2241m (12:26.6) cool down for a daily total of 13,802m and my Holiday Challenge<\/a> total now at 31,169m.<\/p>\n Saturday morning masters rowing, 8+, stroke seat, steady state and power rowing, power pieces at 26spm, 3 pieces at 30+spm (13,596m).<\/p>\n Headed into Staines after a cup of tea and bought some Thai spicy chicken and rice from the market place for lunch.<\/p>\n Saturday afternoon leisure rowing, leisure 2x, bow seat steering, helping Ali with his first time in a double (4,383m).<\/p>\n Changed into some smarter clothes and then went for the leisure rowing Christmas meal at The Bells pub in Staines, A very enjoyable meal, and then back to the boat house for Secret Santa and some games.<\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n<\/a> <\/a><\/p>\n<\/a><\/p>\n