WIM Factor V’s HD Demons – 30 minute PB

5 March 2013

Want It More (WIM) Factor V’s Handle Down (HD) Demons

There are 2 ways of rowing time trials or best efforts:-

Set of slightly slower than target finish pace cutting the piece into sectors and sit just off pace and then start to wind it in towards the end. This makes the main piece more ‘comfortable’ but the final push is pretty painful. The main problem with this is you end up ‘chasing’.
Set off on PB pace and ride it out all the way. The main problem with this is that it hurts and it hurts early and for a long time.

Today I choose option number 2.

I went off with the theory that it is just a no pressure training piece and if I was to crack then I could ride the piece out and it would still be a good training piece (see Q I am growing up!). Obviously that is a complete lie and there was no way I was going to crack.

I decided that if I could get to half way in ok shape I could just keep grinding away and worse case scenario I could hang on and pip my PB or be bloody close.

At half way the HD demons popped up but got blown away very quickly by the WIM factor as I told myself that I was fine and I have done harder rows.

10 minutes to go they popped up again but got laughed away, there was no way I was stopping or slowing for that matter – ‘grind it out’ I said to myself, ‘at least I don’t have to increase the pace much towards the end’.

Much the same at around 6 minutes to go where I visualised under 2km to the finish. The WIM factor was strong now and I was rowing off feel (like much of the row). Every minute I would up just a little bit more pressure (looking at the splits below it really was a small amount as I was riding a knife edge as it was). I had been riding a 1.43.0 split now all the way and had seen nothing less.

Starting to suffer badly in the final 4 minutes the WIM factor remained strong (I knew a PB was on from about 12 minutes to go to be honest – it was just a case of by how much).

3 minutes to go and the mind starts to break things down even smaller – 10 here, 10 there, half way to this, half way to that, final 90 seconds, 60 seconds, 10 more, 10 more – you get the idea.

There was no mad sprint, the rate never went over 29 maybe 30 (it wouldn’t have been efficient) it was just grind, grind and grind through the line. No theatrics, bloody hard work but very pleased, although I feel with experience there is still more to come on this one.

Heart rate not been over 185 (like today) for some time – I imagine speed work in a few weeks will change that back to 190+.

Took a 5 minute walk and a 2km paddle to bring it back down again.

Rest day tomorrow and off we go again Monday.

30 minute ave/500m 1.42.3

8794 metres

5 minute splits:-

1.42.7 r27
1.42.8 r27
1.43.3 r27
1.42.6 r28
1.42.3 r28
1.40.2 r29

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