30r20 PB – an honest reflection

6 September 2012

With tired legs from power intervals Tuesday and yesterdays total of just under 35km today was the Q-Power classic 30 minute’s rate 20.

Given the relaxed and rested state I am in this week due to being off work and basically being a gentleman of leisure I was keen to make an impression and challenge for a PB today. I have been looking forward to this all week and have watched as the team e mails have reported some PB’s and very impressive hard work across the board.

Feeling confident of a good result I left the piece until late afternoon using the morning as extra rest for my ever aching tired legs. My main concern that was niggling away at the back of mind was last week’s horrific experience where I felt like I was suffocating just minutes into the row. Today as always, I was happy to push hard but couldn’t face another experience like last week so had already decided to start conservatively and see where it would take me.

A 5km warm up with the usual bursts reported a good feeling and a behaved HR (unlike last week when it was through the roof). I still wasn’t taking any chances and didn’t want a confidence knock and took a few moments to compose myself before the off. I set off with very light pressure on the handle and rode out the first 5 minutes to asses where we were. All good and the second 5 minutes much the same.

Mrs O arrived back from work around the half way point and whipped out her phone to film me which killed a good 5 minutes or so then it was time to decide where this row was going to go. At the 15 minute mark I knew I had started off much to slow but also knew a PB was a small possibility but I would have to be consistent in winding it in and be strong.

Mrs O had left the scene by now and it was time to push. The 11 minute to 5 minute to go was the worst mentally – I couldn’t see the end and did everything to count down the strokes remaining strict. 5 to go lets count down 20 big ones – legs there and again there – this was starting to hurt. I started to slump and tried to regain focus on sitting up – it didn’t work.

Had I not been at near maximum HR I would have angrily screamed at the monitor that agonisingly ticked down to PB split (1.45.9). Please! I beg off you to keep shifting down. It has to go down more! It has to go down faster! I am negative splitting here and have been forever! Shift – please!!

As the last few minutes approached it read 1.46.0 so I knew a PB was on but how much could I get it down? The pace was constant but I had left too much to do. I always search for the last 3 minutes and count down the last 60. Not today, it just came and went and was happy to see 90 seconds left – 30 big strokes let’s go. It didn’t make much difference as I had been maxed out for 5 minutes by now and my lean back was getting more and more extreme. I desperately tried to slow down the recovery slide and gasp the oxygen in before driving again. Finally across the line as Mrs O whipped out her phone again as she passed by. I attempt to wave at her as in ‘p**s off’ as I slump on the seat and try to compose myself.

A PB at last having not had a good crack at this since mid June. I was not that impressed though as I searched back through the data making sure I was rate 20 on all 30 minutes – I find the seventh minute went though on rate 21 but a few rate 19’s further down the line make up for it. If only I had pushed on the first 10 minutes just a tad – not much just a little bit too conservative though. You can’t blame me – last week was truly horrendous.

What’s more interesting is my very low EPOC of 193. This could be due to the relatively slow start or the fact that my body is handling training well because of the rest it is getting.

One day we may get a chance to perform our 30r20’s on fresh legs but for now it is just training.

Until next week ….

30r20 PB

8520 metres average/500m 1.45.6

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Ollie Osborne

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