30r20 target pace - turned out to be quite a strong row

as per - no training over weekend - also not in early enough this morning to train early - so lunchtime and 30r20 called looking for a target I plucked 1:47 from somewhere and off I set after a 1k warm up - somehow chopped through the first 7 and a half minutes still under 70% HRR and sub 1:47 pace!! Did contemplate swapping it out for a 70% HRR overall piece to see if I could clip 1:50 pace but stuck to the plan and manager to hit target at 80% HRR - so pretty happy with that.