Warmup: 1000m

–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_01000_|_03:58.7_|_01:59.3_|_206.0_|_21.1_|_126.0_|_ 58.1% _|_11.9_|_09.8

The main event.  60 minute threshold row.  Based on last weeks HM, I new that I could probably snag a PB, and maybe even bust through the 16K barrier, something I’ve been wanting to do someday for like 5 years.

I did it on rowpro offline, but I setup 3 pace boats.  One at my SB pace (1:54.0).  One at my PB pace (1:53.0).  And one at a 16K pace (1:52.5).  I took off and never even looked at them.  I averaged about 1:51 through the first 20 minutes and then consciously slowed down and watched the avg pace slowly go up toward 1:52 over the next 20 minutes.  By the 40 minute mark, I was working very hard but not in immediate danger, and the projected finish was at 16100m.  I decided that I should play it safe and slow down a bit more.  I tried to keep the projected finish around 16050m.  I just counted out strokes in sets of 100 until I hit the 15000m mark.  I had 4 minutes, a hundred strokes and a thousand meters to glory.  I brought up the rate and pushed the pace, then got a bit scared and dialed it back again until 500 to go. Then I took off.

I told myself I could coast after I passed the 16000m mark.  Of course I sprinted instead!

End result, a PB by 163 meters.  My old PB was 15909, my new one is 16072.  That puts me 7th of 248 on the concept2 rankings.  I’m glad the guy in front of me is 78 meters ahead.  Not very tempting to go hunting for him, even if his name is Moby.

I feel like I’ve accomplished something.  An odd feeling to have from grinding away on a piece of exercise equipment, but what can you do?

Workout Summary – Dec 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_16072_|_60:00.0_|_01:52.0_|_249.1_|_24.9_|_168.4_|_ 88.2% _|_10.8_|_10.0
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_01082_|_04:00.0_|_01:50.9_|_256.4_|_24.8_|_142.9_|_ 70.1% _|_10.9_|_10.4
02_|_01076_|_04:00.0_|_01:51.5_|_252.5_|_24.5_|_155.5_|_ 79.1% _|_11.0_|_10.3
03_|_01078_|_04:00.0_|_01:51.3_|_254.0_|_24.8_|_160.0_|_ 82.3% _|_10.9_|_10.3
04_|_01076_|_04:00.0_|_01:51.6_|_252.1_|_24.5_|_162.6_|_ 84.1% _|_11.0_|_10.3
05_|_01075_|_04:00.0_|_01:51.6_|_251.6_|_24.8_|_164.9_|_ 85.7% _|_10.9_|_10.2
06_|_01076_|_04:00.0_|_01:51.6_|_252.1_|_24.8_|_167.5_|_ 87.6% _|_10.9_|_10.2
07_|_01073_|_04:00.0_|_01:51.9_|_250.1_|_24.8_|_168.8_|_ 88.5% _|_10.8_|_10.1
08_|_01070_|_04:00.0_|_01:52.2_|_248.0_|_24.8_|_170.2_|_ 89.5% _|_10.8_|_10.0
09_|_01067_|_04:00.0_|_01:52.5_|_246.0_|_24.8_|_171.9_|_ 90.7% _|_10.8_|_09.9
10_|_01065_|_04:00.0_|_01:52.6_|_244.9_|_24.8_|_173.8_|_ 92.1% _|_10.8_|_09.9
11_|_01064_|_04:00.0_|_01:52.7_|_244.3_|_24.8_|_175.2_|_ 93.0% _|_10.8_|_09.9
12_|_01062_|_04:00.0_|_01:53.0_|_242.7_|_25.0_|_175.9_|_ 93.5% _|_10.6_|_09.7
13_|_01060_|_04:00.0_|_01:53.2_|_241.5_|_25.0_|_177.1_|_ 94.4% _|_10.6_|_09.7
14_|_01059_|_04:00.0_|_01:53.3_|_240.5_|_25.3_|_178.4_|_ 95.3% _|_10.5_|_09.5
15_|_01088_|_04:00.0_|_01:50.3_|_261.0_|_26.5_|_179.9_|_ 96.4% _|_10.3_|_09.9

I did a 2K happy ending cool down and called it a day.

Workout Summary – Dec 12, 2015
–_|_Total_|_-Total-_|_–Avg–_|_-Avg-_|_Avg-_|_-Avg-_|_–Avg–_|_-Avg_|_-Avg
–_|_Dist-_|_-Time–_|_-Pace–_|_Watts_|_SPM-_|_-HR–_|_-%HRR–_|_-DPS_|_-SPI
–_|_02000_|_08:28.8_|_02:07.2_|_170.1_|_19.5_|_151.3_|_ 76.1% _|_12.1_|_08.7
Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI

01_|_00500_|_01:59.9_|_01:59.9_|_203.2_|_21.5_|_146.5_|_ 72.7% _|_11.6_|_09.4
02_|_00500_|_02:04.8_|_02:04.8_|_179.9_|_20.2_|_156.5_|_ 79.8% _|_11.9_|_08.9
03_|_00500_|_02:10.0_|_02:10.0_|_159.2_|_18.5_|_153.2_|_ 77.4% _|_12.5_|_08.6
04_|_00500_|_02:14.1_|_02:14.1_|_145.3_|_17.9_|_148.8_|_ 74.3% _|_12.5_|_08.1

Tomorrow is a rest day.  Tonight, I shall celebrate!