Decent 5k

Tonight's goal was to try and beat Kirtis Bell's (leisure team member) 18:09.6 for the monthly 5000m indoor rowing challenge. I'd done 18:21 last week so had 12 seconds to make up. What's 1.2 seconds per 500m?!
Anyway, was feeling confident after doing my 3rd fastest mile last night so decided to stick it on around target pace and try to hold it all the way:

Result: 18:15.6 - 1:49.5 - r25

Missed the goal by 6 seconds, but also improved on last week's effort by 6 seconds, so not too bad. Also, very pleased to get all the 1000m splits under 1:50 pace, despite really struggling in the last 1250m or so. Did some power strokes followed by a couple of paddle strokess then a couple of medium strokes and repeated this until the line - not pretty, not comfortable, but at least it got me to the end!

I think we're lining up a race on Friday - head to head. Kirtis thinks he can go sub 18 mins. If so, he'll beat me. If he can't, it'll be close ;-) 

For the record - this was my 3rd fastest 5km ever too. Have gone sub 18 mins twice, with my PB in competition in May 2010 - 17:54.7

Feeling confident

I'm feeling a LOT better after tonight's 5km on the Concept2 indoor rowing machine.

I set a plan and executed it, first time for a while I've completed what I set out to achieve and with the discipline required to make it happen (on the erg anyway!).

Plan: (paces are the equivalent 500m times)

1k - 1:53
2k - 1:52
3k - 1:51
4k - 1:50
5k - 1:4... (whatever was left)

Execution:

1k - 1:52.9 - r23
2k - 1:51.9 - r23
3k - 1:50.7 - r23
4k - 1:49.6 - r24
5k - 1:45.3 - r25

5k - 18:21.2 - 1:50.1 - r23





Setting myself strict split targets took my mind off the challenge as a whole. Instead of thinking "2k down, 3k to go" or "nearly half way" or "just a mile left" - I was thinking "1:54? better pop in a 1:52" or "1:49? better ease off a tick" all the way through it was about sticking to the plan.

It got gradually harder of course but I was never in doubt of finishing or hitting my targets. Didn't lay the power down until the last 200m and wasn't a flat out finish, tried to get close to 1:50 but just missed in the end.

Confidence restored. Not at full fitness but not a million miles off now. These middle distance rows are helping me, like in the build up to Farnborough in May.