I’ve managed to put in some pretty good quality training over the past 7 days, so in reverse order below:
4 x 2k / 5min rest:
6:59.4 / 1:44.8 / 29
6:55.6 / 1:43.9 / 29
6:54.9 / 1:43.7 / 30
6:48.6 / 1:42.1 / 31
8k = 27:38.5 / 1:43.6 / 28
I had not done this session for some time, so it was wise to take a slightly tentative approach by negative splitting the reps in order to judge the session as I went through. In the end it felt comfortably hard. Obviously not much of a step in pace from rep 2 to rep 3, but plenty left in the end for a fast rep 4.
30mins = 7915m / 1:53.7 / 24
A nice easy recovery row after 2 hard days in a row.
21097m = 1h 18m 43.3s / 1:51.9 / 26
2750m splits: 1:53.0, 1:53.0, 1:53.0, 1:52.8, 1:52.7, 1:51.7, 1:50.9, 1:46.2
It seemed like a good idea at the time. Anyone who follows my blog will have seen that I very rarely row over 10k in a session these days, and even then often opt for 30mins due to time constraints (ok, this is really a poor excuse as who can’t find an extra 6 to 8 minutes to make it a 10k really? Mental weakness or laziness more like). But I had the time last Saturday, so fancied giving a solid half marathon a go. Flat split the first half, negative split the second half. Good solid row after yesterday.
10k = 35:58.4 / 1:47.9 / 27
1250m splits: 1:46.6, 1:47.9, 1:48.0, 1:48.0, 1:49.5, 1:49.6, 1:47.9, 1:45.6
I set out on this row with the aim of doing a solid sub 36min 10k. It felt tough (mentally) at half way though, and I had to make the decision to slow down and regroup. I slowed just enough to recover (again, mentally) but not too much to put the initial target out of reach. Happy with the time, but really in current shape this should be a very straightforward row, after all it is close to 5seconds slower than pb pace, and I am more like 3seconds away from pb pace on most sessions.
30mins = 8274m / 1:48.7 / 26
A solid 30min row, 1:49s for the majority with a fast last 5mins at 1:44s.
So all in all a good training week. Around 60k of distance over 5 sessions, with a good interval session and my longest row for some time.