Going backwards (the step test)

So, a bad summer of non-rowing lead does indeed reduce performance. Shock, horror. The programme indicated two hard 4 minute pieces today so I thought that the step test might be a good idea. It would show me how far I have to go to regain fitness.

The first step test in May was OK, the second a disaster because I had breathing problems and bonked on the last rep. Today I did not give up on the last rep (yay!) and might have had more if I am honest. I was so worried about not completing it that I was a little conservative and held it at just under seven minute 2k pace for the first three minutes. The telling thing is my heart rate! For exactly the same level of work my heart is beating 5-6 beats faster. Not a huge amount but enough to show I have some way to go to get back. My target for BIRC now is simply to be as fast as last year. That speed looks a long way off but I hope for quick improvements now I am back rowing regularly.

		Rep 1	Rep 2	Rep 3	Rep 4	Rep 5
Date	Target	02:02.4	01:57.5	01:53.2	01:49.6	max
13/05/2007	Distance	980	1022	1060	1095	1181
	Split	02:02.4	01:57.5	01:53.2	01:49.6	01:41.6
	HR	146	157	166	174	188
01/07/2007	Distance	980	1021	1059	1095	DNF
	Split	02:02.4	01:57.5	01:53.3	01:49.6	DNF
	HR	146	156	167	174	DNF
10/09/2007	Distance	981	1021	1060	1095	1158
	Split	02:02.3	01:57.5	01:53.2	01:49.6	01:43.6
	HR	151	163	173	182	190

Metres today: 7,346