Planned my training around the weather today (Wednesday). Was determined to PB or certainly get close to it after last weeks horrendous experience. Felt well rested and waited for the rain to clear up in the late afternoon so I could drag the erg outside and benefit from the fresh air. Still pretty muggy but much better than inside the gym.
Plan was to set of on 1.47/1.48 pace and see how we felt around 6 minutes in (this is when you get a good idea of how things will pan out – last week I knew I was in trouble just 3 minutes in!).
So set off well and was delighted to hold good pace and felt strong counting the strokes down minute by minute. For those who have never done a 30r20 it is one of the most horrific mental and physical rowing pieces to do if done correctly at max effort. The pain and discomfort kicks in almost immediately and the HR goes through the roof in short succession. 30 minutes is a long long time to stay in the game and remain powerful on every stroke.
Anyway, felt good even at 12 minutes to go when my HR was reading 182+ (190 being my max). That’s a considerable amount of time to be hurting for and for the HR to be that high.
Managed to negative split all the way and once again had a strong finish although was absolutely honking. Looking at my splits I need to find the balls to go off a bit quicker given the power I had in the last 6 minutes.
F*** me it hurt though! I think I may have got a new *Max HR of 191 but won’t know until I download the data onto my training manager.
*Edit Max HR was 190 but last 12 minutes was average HR 185.
30@20 8462 metres 1.46.3 average 500/m
(although I am arguing with the Boss at the moment as he thinks it should be 1.46.4 – I think I should wind my neck in and pull harder next time to avoid confusion).
6 min splits:-
6 mins 1.47.5
12 mins 1.47.3
18 mins 1.46.9
24 mins 1.46.4
30 mins 1.43.5
