Learning from the mistake of September, I made sure to get my first attempt at the October CTC on the board as soon as possible, made somewhat easier my the fact that unlike the 10K, 4 minutes doesn't get other gym members complaining about me hogging the machine.

Decided to do a short fast warm-up, completely the wrong thing for a sprint piece. Think I should really have done something like 4K @ 2:10 then 4K @ 2:00 to get properly loose without generating any lactic acid, but instead did just 3K @ 1:52.5 (11:14.9).

Then the main event. Pacing was terrible: got stuck in at 1:35 split for the first minute, easing off through the second and third minutes all the way down to 1:41, then pulled it together with a 1:34 final minute. Total 1233m (1:37.3).

Not bad for a first attempt, though I definitely think with a better warm up, better pacing and more commitment I can get the average split down below 1:36 (1250m+). I've only done the 4 minute row a handful of times before, with a previous best of 1214m, so tonight was actually a PB by 19m, and the first I've had since almost the very beginning of the season (HM on 3rd May).

Hamstrings and forearms (what are the muscles in the forearm called?) were very tight immediately after this row (probably showing how useless the warm up was), so did a 3K loosener. Followed this up with a couple of 4K pieces, and then a 5K warm down to take it over 20K for the session.

Metres: 20,233
Alcohol: 0