Chris woke me up with a lovely cup of Rooibos tea and he had already put a couple of sweet potatoes in the oven to bake. I read the paper and surfed the net for a while waiting for the sweet potatoes to do their thing.
Down to the serious rowing plan.
I ate my energy fuel slathered in organic lightly salted butter and black pepper and another cup of Rooibos whilst I checked my previous 30 minute PB times:
- 2011 season = 30min = 6293m = 2:23.0
- 2010 season = 30min = 5770m = 2:39.5
- 2009 season = 30min = 5909m = 2:32.3
Next came the tricky wait for the ultimate time to do your exercise after eating a hearty breakfast... too early and you feel sick but too late and you've burned off your fuel just reading the paper. I must have timed it well today. I did a slow warm up of about 10 minutes had some water, selected a CD to listen to, put the fans on full blast and then selected 30 minutes on the PM4.
I set out strong (almost too strong and was at a pace of 2:17 for a bit too long) but I soon settled into a good rhythm, here are the splits:
06:00 = 1311m = 2:17.2 = 27spm = 172hr
12:00 = 1294m = 2:19.1 = 27spm = 174hr
18:00 = 1286m = 2:19.9 = 25spm = 177hr
24:00 = 1285m = 2:20.0 = 22spm = 181hr
30:00 = 1306m = 2:17.8 = 22spm = 187hr
As you can see the splits weren't that even and I struggled in the 24 minutes split. I was thinking about how nice it would feel to 'oar-down' at this point, but I battled through to the end.
2012 season = 30min = 6483m = 2:18.8 = 178hr
The distance rowed for the 30 minute session bumped me into the top boat in the September Cross Team Challenge. This also places me in the top 5 out of 14 other lightweight women aged 30-39 across the world in the C2 ranking.
Today's row shows me what I am capable of and it highlights that my 5k (pace 2:21.8) and 6k (pace 2:27.0) times could be significantly improved. Not to worry I have got until the end of April 2012 to tackle those ranking pieces again.
No comments:
Post a Comment