**** FM PB **** sub 2h30m

Woke up this morning early with the intention of getting the dogs sorted then jumping on the erg for the FM - but - Mrs is sick and the baby woke early for a change - so even though I was up at 6am and the dogs where walked I decided it was best to play domestic duties and look after things in the house - so two loads of washing done - baby fed and changed - dishwasher loaded and unloaded - weekly shop done and dinner on the table for the family the Mrs said I could go row  :-D earn your browny points lads - guilt free rows.

So even though it wasn't the best prep - funnily I talked about this with Sam Blythe earlier on after he beat my HM by over 3 seconds (grumble gruff lol I'll have that back another day) and also mentioned with him and Lee Waddon about starting steady and keeping tough through the middle third of the row today - that helped me out a lot.

Got "2012" DVD for the row (said it was 2h32m run time - it lied!) and out to the shed - 1k warm up to test the systems and then set off - target was sub 1:46.9 with an eye on sub 2h30m (1:46.6 pace) after I settled down I decided to sit on 1:46.6 pace - about 26-28 spm - and just kept grinding it out - still having issues with my knees (both today) also after about an hour my left foot went numb - combination of sweat and a fan I have placed on the floor there I think. Went through half way with the HR still just under 160 (I use that as a guide - no matter what length of row - if my HR is under 160 at half way I'm looking good. Took fluids on at 30, 60 and 90min (camelbak) even managed to keep the split almost on target. Got a little tough towards the end - pred finish bouncing either side of 2h30m but kept telling myself to "hang tough" and I did - managed a little oomph at the end  ;-)

Back in the house to more nappy changing and fire building - the glamour

Garmin HR data - http://connect.garmin.com/activity/473995696

Workout Summary - Apr 05, 2014
--|Total|-Total-|-Total-|--Avg--|Avg-|-Avg-|-Max-
--|Dist-|-Time--|-Time--|-Pace--|SPM-|-HR--|-HR--
--|42195|149:45.9|149:45.9|01:46.5|27.0|156.4|175.0
Workout Details
#-|EDist|-Etime-|-Split-|-SPace-|SPM-|AvgHR|MaxHR
01|02110|07:29.9|07:29.9|01:46.6|26.7|133.5|143.0
02|04220|14:59.7|07:29.8|01:46.6|26.3|142.1|149.0
03|06329|22:29.1|07:29.5|01:46.5|26.6|145.3|148.0
04|08439|29:58.3|07:29.1|01:46.4|26.1|149.0|155.0
05|10549|37:27.9|07:29.6|01:46.6|27.0|151.5|158.0
06|12659|44:56.7|07:28.9|01:46.4|26.9|153.7|163.0
07|14768|52:26.1|07:29.4|01:46.5|26.4|154.8|157.0
08|16878|59:55.6|07:29.4|01:46.5|26.4|155.7|158.0
09|18988|67:25.0|07:29.5|01:46.5|27.0|157.2|159.0
10|21098|74:54.6|07:29.6|01:46.6|26.6|157.5|160.0
11|23207|82:23.9|07:29.3|01:46.5|26.8|158.0|160.0
12|25317|89:53.2|07:29.3|01:46.5|27.1|158.0|161.0
13|27427|97:22.9|07:29.8|01:46.6|27.5|159.4|162.0
14|29537|104:52.6|07:29.7|01:46.6|27.1|160.2|162.0
15|31646|112:22.2|07:29.6|01:46.5|26.8|161.1|163.0
16|33756|119:51.9|07:29.7|01:46.6|27.1|162.6|164.0
17|35866|127:22.4|07:30.4|01:46.8|27.7|163.8|165.0
18|37976|134:52.8|07:30.5|01:46.8|27.2|165.2|168.0
19|40085|142:22.5|07:29.7|01:46.6|27.9|167.6|170.0
20|42195|149:45.9|07:23.4|01:45.1|28.3|169.6|175.0