How to get fit quick...

Having done a trial run of this month's C2CTC online indoor rowing challenge yesterday, and seen some times from other rowers today I had to go again! This time I had more of a plan than yesterday, and had learned from the first Everest expedition of what to expect this time round.

Drag factor - increase it from 105 to 120
Rate - increase from 26 to 28
Pace - stick it around 1:48 and flat pace it if possible
Treat it like a 'long' 5k, not lots of short, slow sprints
Push harder on the last 2 to 3 reps you big wuss!
DO NOT STOP, EVER!!!

100m - 1:47.5 - r28
200m - 1:47.7 - r28
300m - 1:47.5 - r29
400m - 1:47.6 - r28
500m - 1:47.6 - r28
600m - 1:47.5 - r28
700m - 1:48.0 - r28
800m - 1:47.8 - r28
900m - 1:47.9 - r28
800m - 1:48.2 - r28 (first stroke kicked up a 4:32 average...grrr!)
700m - 1:47.0 - r27
600m - 1:47.6 - r27
500m - 1:46.7 - r28
400m - 1:43.8 - r27
300m - 1:39.5 - r29
200m - 1:32.7 - r34
100m - 1:20.0 - r45 (was under 1:20 but missed the finish line so it rounded up)

8100m with 45s rests - 28:44.8 - 1:46.4 - r29 (v. 29:28.4 - 1:49.1 - r26 yesterday)

Pleased with the improvement, and to finish that strongly indicates a little more could be squeezed out of the session, although it's probably down to that tight rope syndrome on the next one....!

This is 5k PB -1, but I'm not in 5k PB shape by any means so I'd say for me this would probably be around 5k-3.6 (1:50 ish 5k)

I find this to be a very good workout on the physical and mental front. I'll probably do a few more this month to build the fitness back up.

Get fit quick - just go faster!