Strange Steve, but you can do better I think, you certainly have enough raw power.
Same for Shawn, raw speed enough, it may feel like you lost some top speed, but on the other hand gained some lasting speed
. That 1.18 is a cruise....
Myself been of the rower/training for 8 days, only walked most days 5/10k and sometimes some bodysquats. Did one 200 rep set, which gave me, very unexpected, enourmous musclepain. Can,t hardly bend nor stretch my legs. Funny
Came home yesterday, did a 6k 153.9/21, strangly enough, hardly felt the musclepain in the legs, which shows that I don,t use my legs that much .....
I do know, I don,t fully lock my knees, like some people do. Maybe a thing to work on, kettkebell swing fully lock the knees.
Will see how fast I get going again, got lucky, everybody around me was sick, I missed it, also did not gain serious weight, dispite no training and the season. Autoregulated my eating, simply not very hungry without working.
On topic. Did a few 500 s in the last 3 weeks.
124.5 rate 29.8
122.5 rate 32.8
122.0 rate 35
Drag 147, wanted 30/32/34, not easy to hit, goal sub 1.20 rate 40, before free rate. In a few months.