Due to a slight cold I had been training a bit less than usual for two week. Thought I'ld pop out a 4x1k to get back on track. I didn't want it too challening so I did 331w 331w 333w 354w. The last one was surprisingly untraumatic. I should be doing 4 of those to be in full shape though.
1:13@lowpull, 15.6@100m, 48.9@300m, (1:24.4)/(1:24.5)@500m, 6:35@2k, 36:27.2@10k, 16151m@60min
good morning 5 k this morning - nice and easy after 12 hours in the office a relaxing hour row in the evening - trying to do this monday to friday (heavy night of drinking the night before and/or business trips get in the way of this!!) - and a half marathon one day on the weekend - a year ago used to be able to do 10k sub 40 four times a week and trying to get back to that level of fitness and my ideal weight of 90kgs (weighed in at 108 start of feb before my rower arrived!! 6 months of living the good life and no rower) already down to 100 and 500 splits are coming down....love my rower
16800m (40% of a FM) with capped heart rate of 140. Managed to do a constant pace of 2:07. During my last FM (2 months ago) I did the first 16800 at pace 2:07.5 and heart rate rised to 144. So maybe I can do it faster now.....