).Monday’s fayre was 2x30’r3 alternating 7.5’ at 280w and 7.5’ at 250w, HR cap was 148. No issues and hovered around the HR cap on the last knockings.
Yesterday was the longest I’ve rowed in one training session, ever
. 4x20’ r2. Targets changed for each 20’ segment and HR was capped at 148 but did’nt reach it. Probably should have pushed a bit more but went about this session a bit ‘touchy feely’ just to make sure I got it done 
.I saw to-day that Andy Ripley’s 2k World Record has finally gone to Andy Benko, 6:06.1 for a 50 yo
Monday 2x30’ r3
1:49.2 – 25 – 8238 – 268 – HR 141
1:49.6 – 25 – 8207 – 265 – HR 148
Tuesday 4x20’ r2
TP 236 at 22 – 1:53.1 – 22 – 5302 – 242 – HR 125
TP 278 at 26 – 1:47.6 – 26 – 5572 – 280 – HR 145
TP 256 at 24 – 1:50.5 – 24 – 5426 – 259 – HR 143
TP 236 at 22 – 1:53.6 – 22 – 5281 – 239 – HR 139
Pretty sure my monthy metres total is the most I’ve ever done in a month
January Total – 263037m
. My last completed standalone 1k was at the Devon IRC, way back in September, when I could only manage a 3:58.8. However I did 3 1ks in this month's CTC and the fastest rep was 3:55.7 (albeit from a rolling start) so I knew I should be able to do much better. Based on my longer distances (5k+) a 3:52.4 was predicted. Got off to a fast start, but the dialled it back to ensure I finished sub- 3:54. Sprinted the last 200m to hit an overall 3:52.6 and raise my 1k Nonathon score to 1008: all but my 2k Nonathlon scores are now > 1000 points. 
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