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09 May 2012: It’s Been a While

It’s been a while since I last heard this song…


Time to bed (previous night): 22:30
Time got up (today): 04:30
Mood (1 to 5):
Morning 5


04:30 – Couple of “light” crackers, glass of water
04:45 – Gym (see details below)
06:30 – Kian’s birthday present opening, Bowl of porridge. Orange juice
07:30 – Bus, meditate, nap
08:30 – Long mac


5 min warm-up bike – 2.398km

1000m row – 3m 59s
Recover and stretch

2 x 500m row – 1m 51s and 1m 59s
Recover and stretch

3 x 400m row – 1m 29s, 1m 30s and 1m 28s
Recover and stretch

4 x 300m row – 1m 03s, 59s, 1m 01s and 1m 02s
Recover and stretch

3 x 200m row – 36s, 35s and 36s
Recover and stretch


With the rowing today – went back to increasing pace over the bulk of the distance (9m strokes), digging in deep and rowing hard (10m or 11m strokes) on the last 200m

Except the 200m – which was just fast AND hard. Still 1 second off the leaderboard pace though!

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