Steady 10k

A steady 10k today to recover from the very hard 30 minutes on Friday. I have re-jigged my rowing room to have the TV and computer right in front of me - each with their audio coming out of one of the stereo's speakers. On the left I had rowpro and on the right the rugby! The new PC is now set up with the BBC iPlayer so I can download TV programmes for later watching.

I aimed to just row steadily and found that I was rowing at around 1:57 most of the time. This surprised me but I felt strong and kept at it. The projected time was falling at around the 39 minutes mark so I slowly accepted that as my target. My heart rate didn't pass UT1 until a few minutes from the end and I never got to the anaerobic threshold. The final time was 38:56.6 @1:56.8.

Again a row that a few years ago I would have regarded as impossible, yet I complete it in a recovery row. I find this fairly staggering when I think about it. I am not sure which way it is staggering - that I was in such bad condition then or such good condition now!

I took the opportunity to plug my recent 2,000m and 30 minute PBs in to my pace predictor:

Standard Distances
Distance	Time	Split
100m	0:16.2	1:21.2
500m	1:28.6	1:28.6
1,000m	3:10.0	1:35.0
2,000m	6:38.5	1:39.6
5,000m	17:40.6	1:46.1
6,000m	21:28.6	1:47.4
10,000m	37:03.9	1:51.2
HM	82:17.1	1:57.0
FM	172:32.9	2:02.7
30 mins	8204	1:49.7
60 mins	15697	1:54.7

As usual, the 500m time is way off, but the rest make intereting reading. The 1,000m is 0.1 outside my current PB. The hour of power looks interesting. I was pondering a pop at 16,000m but if the predictor is right that looks a little challenging. An effort at a sub 37 minute 10,000m looks on though, so that will probably be the next "hard" 10k attempt after this weeks Pete Plan. I am back on the plan again tomorrow - starting with 4 x 2,000m.

Metres today: 10,000