Sub 30 mins 6k

I have just rowed my personal best time for 6,000 metres. I started off thinking I would put in an easy row after yesterday's 3 x 1k intervals and I felt pretty good after the first 1k. I asked Chris to look at my pb for a 6k which was 31 minutes so I knew I had to target a steady pace of 2:29 (or better) throughout the row.

I managed to pull in the 6k in 29:30.5 minutes at a pace of 2:27 - I feel really good about it!

I think this good row is a result of my new rowing technique - after my recent shoulder injury I realised that I was pulling too early and not putting enough power through my legs.

I have gone back to basics, here is the plan:

• 'just legs' rows
• concentrating on keeping the back straight
• head up
• arms out quicker and keeping them straight
• more bend from the hips

I have been working on these over the past 2 weeks and have noticed my spm rate is coming down and my pace is much better too.