Today is day 46 of the campaign.
iThink:
The Cranberries, "Zombie"
WX at 3 AM (8) Jan 07 37 (3) 3 (-16) 30.15 (1021) N 3 haze
Odometer 13A: 406.0mi
Z4. Average/max heart rate = 162/174
Didn't feel like running today, after yesterday's long run, but I needed to get something in. One of my coworkers rows in real life, and thus, it made for a good discussion of form and technique a few days ago. I decided to apply some of those things today, and it paid off well. In general, while I'd like to be able to have high tempo (and in the past, I've generally cranked at 29-30 strokes per minute when I get going), I decided to play with a more explosive catch and drive, although I probably need to pay some attention to the finish as well. I took some time with the recovery and found it was actually useful.
As usual, I was watching heart rate closely, not wanting to flame out too far. I started unusually fast, around 2:05-2:06/500m, then settled closer to what I felt would be about the norm at 2:10/500m. This was substantially better than what I did last time, but I was going for distance, rather than power. I may try a 10,000 later doing this, but not right now.
Today's iThink is because of what was on the PA system in the gym the last time I was on the erg. No other reason.
Splits
Distance: 8000
Time: 34:42.0
Avg/500m: 02:10.1
Drag Factor: 115
Per Mile: 00:06:59
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