30 minute killer row. and a new PB for me

First up, congratulations to Charlie as he is currently leading the Trofeo Abarth 500 championship, Awesome job Charlie, proud to be associated with you, professionally and as a friend.

Charlie completed a particularly brutal session today. It's one of my personal favourites and basically consists of the following:
A 30 minute row broken down into 5 x 6 minute segments. Each six minute segment in then divided down to a 3 a 2 and a 1 minute segment. I then have to establish a pace for each segment. for example, when I perform this row my pace for the first 3 minutes is 2.00 per 500 metre pace the second 2 minute segment is 1.50 and the final 1 minute is at 1.40. You then repeat this a further 4 times. It's quite deceptive at the start because the opening pace feels quite easy. However by the time you reach the third interval the opening 3 minutes becomes especially difficult particularly when it follows the fast 1 minute segment.
The pace's I set for Charlie was as follows:
2.10 for the first 3 minutes
2.00 for the 2 minute segment
1.50 for the final 1 minute segment
This is only 10 seconds off my pace so was always going to be tough.
It went as follows:

Number 1: Total distance: 1492 metres, average pace: 2 minutes
Number 2: Total distance: 1490 metres, average pace: 2 minutes
Number 3: Total distance: 1456 metres, average pace: 2.03 minutes
Number 4: Total distance: 1176 metres, average pace: 2.33 minutes
Number 5: Total distance: 1038 metres, average pace: 2.53 minutes

My heart rate interface is currently missing but Charlie was hitting 190 on my polar watch at the end of the last 3 intervals.
The drop off in the final 2 intervals were due to an extended rest within the opening 3 minute segment. This maintained the quality of the final 2 and 1 minute segments. This was to be expected as the parametres I had set were always going to be tough.
The downside of this is that Charlie always feels as though he comes up short, Never feeling satisfied with his efforts. So, I put him right and explained to him that I deliberately set the parametres high, actually slightly beyond his capabilities. This stops him becoming complacent and keeps him determined to push himself to the max. It wouldn't work with every client but with someone as competitive as Charlie his mind set is such that he will push, push, push to his max to try and achieve whatever pace I set for him. Less competitive clients respond better to easier parametres which they can achieve with each and every row. Setting parametres beyond there capabilities wouldn't fire them up, but just demoralise them.
This doesn't happen with Charlie, he gets a bit pissed that he fell short of the pace that I set but it just fires him up further for the next time.

On completion of his row, he stepped outside for some much needed fresh air.
I, mean while prepared myself for a fast 1K row. I told Charlie earlier in the day that I was going to start posting some times up on Concept 2 ranking site, starting with my strongest distance of 1000 metres.
I had been dreading this all day since when I commit to something like this I know it's going to hurt.
Having someone there to support you is a great motivator, also being in the gym environment helps. My previous best for the 1K was 3.04.06
So, logcard was in rower, warm up was done, 1000 metres dialed up on the monitor, Charlie ready and waiting to support me.
I finished off the first 200 metres at a 500 metre pace of 1.29.02
second 200 metres in 1.29.08, so at close to half way stage on target for a sub 3 minute finish, but, alas, this wasn't to be. Of course it wasn't, just not realistic at the moment. The third 200 drops to 1.31.08. At this point Charlie is desperately encouraging me to stay in the sub 1.30 area but I am working flat out and I have no response. The forth 200 metres averages 1.33.08. I glanced at the section of the monitor which calculates your finish time and I see I'm on target for a new PB, getting excited now, just 200 metres left, that's just 20 more strokes and the job will be finished, although the pain won't be since that's when it's at it's worse just as you stop, that's when you realise just how smoked you are, gasping for air and realising just how much lactic acid you have causing through your veins.
Final 200 metres, I actually pick up the pace slightly as Charlie insists that I don't sink below 1.35. I respond and pick up slightly. Last 100 metres, gasping, aching, desperate for it to be over, watching desperately as the metres come down, 50, 40, 30, 20 ,10, finally it's all over, 3 minutes never felt so long.
I check my time, it's 3.03.06, a new PB. The sensation of a new PB elates me but I am so, so exhausted I just want to flop off the rower and die. Now here's the thing, the recommendation is that you never, never bring intense exercise to a dead stop. Passive recovery is very bad for the heart. It causes the blood to pool in your extremities and the heart has to work extra hard to compensate. So I get to my feet as soon as possible and walk around for a bit. Charlie congratulates me and pats me on the shoulder. I manage to utter
'thanks Charlie' in between desperate gasps of air. About half an hour later I am coughing like mad, a phenomenon known as racers cough. It's an irritation of the wind pipe caused by the forcefull exhalation of carbon dioxide of the lungs. It lasts about 2 hours and then clears.
Later, when I enter my time on the Concept 2 website I realise I am heading up the ranking for my age group for that distance by a full one second. At this point it suddenly becomes all worthwhile.