A change of tack tonight.
Anita did a 1.5k warmup, 10k main piece and a 1.5km cool down.
Her WU and CD were at 2:19.8 and 2:28.9, but her main 10k was the second fastest she has ever done, 44:49.9 @ 2:14.4 average. It was a very powerful piece of rowing, even though she at 7k started to suffer at the 2:15ish pace. She brought it home magnificently, and shows that even after 2 weeks off she is still very much on it :)
I did a 5k WU, 6k main piece and a 5k CD
The WU and CD were at 1:55.7 and 2:02 respectively - In fact I think the 'WU' was a bit too fast, problem is I felt so good when I was doing it :)
The 6k piece was a 21:36.8, 1:48.1 pace, and a PB by 44 seconds. The 6k PB was one of the last (Just the 1k and 500m left) dating before the start of training in October, so it was nice to go out and blow a few cobwebs away with it tonight. The pacing wasn't particularly good (Went through 1.5k at 1:44.7, 3k at 1:47.1) but I know I can get this (And the 30 minute piece) down to near 1:46 pace in short order.
Anita & I have also discussed Saturday today - We have decided to do a 4hr test, in the way we would do the first 4hrs of the 100k. Anita is thinking about minimal breaks at 15k, me at 10k. Our targets are sub 8:20 for Anita now (Sub 2:30) and approx 6:50 for me (2:03) so we will row to those protocols.
Anita - 13k
Andy - 16k
Cumulative - 2846083m (1768.8 miles)
The Journey:
Start - Topnotch Gym, Colchester CO4 9ES
Finish - Gmina Dukla, Poland http://en.wikipedia.org/wiki/Dukla
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