30mins – negative splits

The negative splits in the 30min row this afternoon were not intentional, but a result of being too competitive in a big field on rowpro. I had intended to go steady at the pace I set off at for the first 5 minutes, but with a string of boats along the river ahead of me it was too hard to resist picking them off one by one. Unfortunately the front runner was just too far ahead, and I only manged to get 20m behind him by the finish line.

30mins in 5min splits:
1:51.9 / 24
1:49.4 / 25
1:47.4 / 26
1:45.8 / 27
1:44.7 / 28
1:41.8 / 29
30mins = 8432m / 1:46.7 / 27

5 x 4mins & Farnborough 5k timetable

I got together yesterday with two of my MAD team mates for a tough interval session in the race venue.  Dave and Rich will be racing it out for the fastest time of the day in 2 weeks time, head to head in the mens 19-29 race – I was rowing in their wake yesterday.

5 x 4mins / 90sec rest:
1176m / 1:42.0 / 29
1178m / 1:41.8 / 29
1178m / 1:41.8 / 29
1180m / 1:41.6 / 30
1217m / 1:38.6 / 31

20mins = 5930m / 1:41.1 / 29

20mins total duration, so some 3mins further than 5k for me (and 4mins for each of them, roughly). Currently my race plan will be along similar lines to this – pacing for a sub17 for the majority of the 5k, and hopefully pushing it harder in the later stages to get closer to 16:50.

The provisional timetable for the Farnborough 5k venue races on Saturday 14th May is now drawn up, and will be posted on the Farnborough 5k tab on my blog later today.