250m indoor rowing PB

4th day of DOMS since the leg workout - never been this bad before but then it was a big old session. The elbow injury is more of a dull ache so I thought I'd test the water out and see if it would hold out for some sprinting.

2k wu 2:01 r25

5 stroke starting drills from still flywheel:

max df
1:39, 1:22, 1:11, 1:09, 1:08 - 1:14.8 finishing ave
1:39, 1:20, 1:10, 1:08, 1:08 - 1:14.6

8/9 damper
1:37, 1:20, 1:11, 1:09, 1:08 - 1:14.6
1:38, 1:20, 1:10, 1:08, 1:08 - 1:14.4

6/7 damper
1:37, 1:19, 1:11, 1:10, 1:09 - 1:14.8

max df
1:38, 1:20, 1:10, 1:08, 1:08 (1124w) - 1:14.2
1:39, 1:21, 1:10, 1:09, 1:07 (1141w) - 1:14.3 equal LP PB
1:38, 1:20, 1:10, 1:08, 1:08 (1106w) - 1:14.2

250m TT - target sub 1:14.0 (37.0s) old PB - 37.4s (soft compared to 300m 1:14.3)

100m - 14.3 - 1:11.5 - r55
200m - 14.5 - 1:12.5 - r50
250m - 7.8s - 1:18.0 - r54

250m PB - 36.5s - 1:13.0 - r53

Passed 200m in 28.8 @ 1:12.0 so another PB

I went 1:38, 1:20, 1:10, 1:08 off the start and came off the seat slightly. Instead of stopping I tried to gradually get back into position whilst pulling 1:08s and 1:09s. Then I settled into a slightly more controlled pwoer cruise of 1:11 r50 until the fade started, but managed to hold it for quite a while. The last 75m was not great, lost a bit of form and was a bit ragged, last stroke a 1:20 as I had got out of position again.

I was hoping to get 36.8 but to hit 36.5 with a couple of errors is great, the feeling of pulling 1:11 r50 was good. I'll need to tidy it up a bit before Basingstoke if I'm going to get anywhere near the World Record (44.1s 1:13.5 pace).

Elbow is aching slightly but it didn't hamper the sprint rowing and as long as I don't stress it with bench or pec I think it'll be ok.