Started bright and early at 8:15am with a 30' warmup. Aiming for 2:00 split, and managed to hit it spot on for 7500m. Now thoroughly warmed up, unlike last time, went for a CTC attempt at sub 1:36 (1250m+). First two minutes were spot on - 313m then 314m, then about 10-15 seconds into the third minute, just when it was starting to hurt, I decided to quit. Definite mental weakness when it comes to morning rows.

2K loosener (8:03.3), and then thought that since the gym was so quiet, I could try some sprint intervals, which I hardly ever do, and decided on 10 x 500m, 2' rest. I guess this should probably be done at 2K - 1 pace or something like that, so 1:38 or so for me, but having already handled down once today, I thought I wouldn't risk a second one, and so take it easy and do something I knew I should be able to achieve comfortably (I know, doesn't that defeat the point of intervals?), so started out aiming for 1:45:

1:44.1 34 172
1:43.1 34 173
1:43.5 34 172
1:43.8 34 173
1:43.2 34 175 (must try a bit harder)
1:43.2 34 177
1:42.9 34 179 (still too easy)
1:42.7 33 181
1:42.2 34 183 (still quite a lot left)
1:34.0 40 189 (now I'm done in)

Definitely think this shows I wasn't pushing myself enough. 2 minutes isn't enough for my HR to get back to pre-exercise levels (generally it was dropping to 130 instead of 110), but still managed to negative split most of them, and had loads left (aerobically at least) for the last one (was pretty much half-sliding it by the end though, as my calves were starting to lock up).

Finished with a 5K cooldown (4K @ 1:57ish then 1K @ 2:06ish) to take me over the 20K.

Metres: 20,218
Alcohol: 0 (but the rugby's on soon!)