{"id":923,"date":"2023-01-08T13:28:53","date_gmt":"2023-01-08T13:28:53","guid":{"rendered":"https:\/\/blog.hslracing.com\/fitness\/?p=923"},"modified":"2023-01-08T13:28:53","modified_gmt":"2023-01-08T13:28:53","slug":"week-1-january-02-january-08-january-revolutions-virtual-team-challenge","status":"publish","type":"post","link":"https:\/\/blog.hslracing.com\/fitness\/2023\/01\/08\/week-1-january-02-january-08-january-revolutions-virtual-team-challenge\/","title":{"rendered":"Week 1 (January 02 – January 08) – January Revolutions, Virtual Team Challenge"},"content":{"rendered":"

Bank Holiday Monday morning rowing, 2,000m (9:31.6) warm up, then 15,000m for the Virtual Team Challenge<\/a>,<\/p>\n

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

Took it fairly easy after yesterday’s rate capped power piece. 3.359m (17:40.8) cool down and some stretching.<\/p>\n

Day two, the daily total is 1 day, 20,359m, 1,117 calories and 1 hour 41 minutes, running totals are: 2 days, 35,712m, 2,079 calories and 2 hours 46 minutes.<\/p>\n

Tuesday morning rowing, 2,000m (10:30.9) warm up, then 15,000m for the Virtual Team Challenge<\/a>,<\/p>\n

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

Took it easy again today, slightly slower than yesterday, 3,363m (18:21.5) cool down and some stretching.<\/p>\n

Day three, the daily total is 1 day, 20,363m, 1,089 calories and 1 hour 44 minutes, running totals are: 3 days, 56,075m, 3,168 calories and 4 hours 31 minutes.<\/p>\n

Wednesday morning rowing, 2,000m (10:36.8) warm up, then 15,000m for the Virtual Team Challenge<\/a>,<\/p>\n

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

Took it easy again today, even slower than yesterday, 3,356m (18:41.3) cool down and some stretching.<\/p>\n

Day four, the daily total is 1 day, 20,356m, 1,082 calories and 1 hour 46 minutes, running totals are: 4 days, 76,431m, 4,250 calories and 6 hours 17 minutes.<\/p>\n

Thursday morning rowing, 2,000m (10:56.8) warm up, then 15,000m for the Virtual Team Challenge<\/a>,<\/p>\n

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

Took it easy again today, really starting to slow down, 3,355m (18:08.0) cool down and some stretching.<\/p>\n

Day five, the daily total is 1 day, 20,355m, 1,076 calories and 1 hour 47 minutes, running totals are: 5 days, 96,786m, 5,326 calories and 8 hours 5 minutes.<\/p>\n

Tiredness is starting to show in the pace and overall times, I think I will drop from 15,000m in the main workouts to 10,000m as this is more in my preferred distance ballpark, doing 20,000m+ a day is just draining me.<\/p>\n

Friday morning skiing, 1,000m (5:45.8) warm up, then 10,000m for the Virtual Team Challenge<\/a>,<\/p>\n

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

Made a good change from rowing 15km pieces, 2,239m (14:12.8) cool down.<\/p>\n

Day six, the daily total is 1 day, 13,239m, 672 calories and 1 hour 16 minutes, running totals are: 6 days, 110,025m, 5,998 calories and 9 hours 21 minutes.<\/p>\n

Saturday was largely a rest day, no rowing on the river due to ‘red boards’ and the landing stage being under water, although I did put in a 1,131m SkiErg piece just to ensure I added the day and pushed the other totals along.<\/p>\n

Day seven, the daily total is 1 day, 1,131m, 63 calories and 5 minutes, running totals are: 7 days, 111,156m, 6,061 calories and 9 hours 26 minutes.<\/p>\n

Sunday morning rowing, after 1 2,000m (9:16.7) warm up, I decided to do the AT workout from our club training program – 5 x 1,500m @ 26spm, 1:00 rest.<\/p>\n

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

I wanted to hold the 1:52.3 pace for all 5 sets, however after the third one, this clearly wasn’t happening, happy with the overall average pace of 1:53.9, this is better than my 4,000m PB pace and even my last 1,500m was faster than my 5,000m PB pace, not bad for 7,500m (with gaps).<\/p>\n

Day eight, the daily total is 1 day, 12,437m, 762 calories and 45 minutes, running totals are: 8 days, 111,156m, 6,823 calories and 10 hours 12 minutes.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bank Holiday Monday morning rowing, 2,000m (9:31.6) warm up, then 15,000m for the Virtual Team Challenge, Took it fairly easy after yesterday’s rate capped power piece. 3.359m (17:40.8) cool down and some stretching. Day two, the daily total is 1 day, 20,359m, 1,117 calories and 1 hour 41 minutes, running totals are: 2 days, 35,712m,…<\/p>\n","protected":false},"author":1,"featured_media":994,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-923","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\/923","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=923"}],"version-history":[{"count":4,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/923\/revisions"}],"predecessor-version":[{"id":995,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/posts\/923\/revisions\/995"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media\/994"}],"wp:attachment":[{"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/media?parent=923"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/categories?post=923"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.hslracing.com\/fitness\/wp-json\/wp\/v2\/tags?post=923"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}