6,053m in 25 minutes @ 2:03.9 (rating 25, 144 average heart rate)
Pleased with that, since I was leading my last 25' UT2 piece from a week or so ago by over 150m at the end. I also noticed that my heart rate whilst sitting on the erg before the piece was under 60!
CTC Oct 2012 - The Riverway Speedbump
Chosen by the Riverway TeamRow 500m/ 2 min break/ 500m/ 2 min break/ 1000m/ 2 min break/ 500m/ 2 min break/ 500m, Drag factor MUST be:Male 120
My plan was to rate cap until I felt I wanted to go harder. I have painful memories of a 500/750/1000/750/500 pyramid on the Pete Plan. As I waited to go it occurred to me that as the total was 3,000m, a 1:45 (2,000 sub 7) pace might be interesting. I rowed the first at 26 spm but was trying for 25 throughout. With the low DF I tried to get a big acceleration and to let the wheel run between strokes. 1:47.4 was OK, but strangely on the second, I rowed longer strokes, rated 26 again and got a 1:44.8. I knew the 1,000m would be the tester and resolved to stick to the rate once more. It was hard! But I kept in touching distance of 1:45 split and with a sprint at the end for the last 50m managed a 1:46.4. I reckoned a quick 4th 500 and hard last 500m would do it, but was struggling by the end. My final overall split was an agonising 1:45.1. I am so glad I took the first ones easier.
Splits:
500 @ 1:47.4
500 @ 1:44.8
1000 @ 1:46.4
500 @ 1:43.7
500 @ 1:42.1
3,000m in 10:30.9
Enough for a temporary spot in Free Spirits II. :)
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