New Personal Best

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 9th, 2004, 6:21 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (johnnybike @ Dec 9 2004, 02:16 PM)</td></tr><tr><td class='quote'> One thing I have noticed about the site are the number of very good times reported. It is easy to forget that not everyone can achieve those times.  </td></tr></table> Even though some people’s times are quicker than others, we are all aware on this site that the effort required to pull any sort of time is dependant on a person’s ability. When you pull your 2K time, it is no less effort for when Dwayne pulls a 5:47. or Ranger a 6:28 There is a great mixture of ability on this site. It is no less of a great feat what you do for a 2K to what everyone does. I am sure we all put in 100% effort, some just go faster on that 100% (gits) Looking back on this thread there a lot of great PB's on here (Hardly any are mine though) Sir Pirate

[old] afolpe · Post by **[old] afolpe** » December 9th, 2004, 8:28 pm

have spent the last year doing almost exclusively 10K pieces (and not all that fast..). finally starting to work on some shorter stuff. so new "pb's"- 500m: 1:34.6 2000m: 7:32 i think if i really put my mind to it i should be able to break 7:00 one of these days... andrew

[old] rjdement · Post by **[old] rjdement** » December 10th, 2004, 1:19 am

Here's some encouragement for you. I think you are almost ready to go sub-7 now. My times in the 5k and 10k were 1 second slower than yours. My 30 min was 20m less and my 60 min was 150m more. I added 10x500 and 5x1000 intervals (each once a week) and eased up a little on the other pieces for four weeks and the next 2k test was sub-7. Your 500 is fast enough. You can use your current level of fitness to string them together in some interval sessions. So, its right there if you just fine tune for it a little.

[old] afolpe · Post by **[old] afolpe** » December 10th, 2004, 7:59 am

thanks. i'm totally new to doing short intervals, so i'm not even quite sure what i'm supposed to be doing. i don't have a (working) hrm, so i pretty much have to go by pace and feel. if i'm doing 500x 10 for example, what sort of pace do i try to do each at? obviously, i can't do them all at pb pace. i think i could do a whole bunch at 1:45, which would be around the pace i want for a 7 2k. would that be right? i think i'm just a bit psyched out about doing maxed 2k's, since i don't really understand yet how to pace them. usually on the much longer pieces i just see how i feel in the first 1k (like a 1:56-7 pace) and then try to hammer the rest of it if i feel strong. obviously that isn't going to work for the 2k. one thing i am going to start doing is sets of 2k's, just to get my 10k or so in/ day. that way i should learn the pacing. andrew

[old] afolpe · Post by **[old] afolpe** » December 14th, 2004, 7:49 pm

did 10k this morning, and then went for a quick session after work- thought i'd do a few 2K's, maybe try for a PB: did the first 2K in 7:14.9, a new PB (down from 7:32). this was supposed to be the warmup, but i thought i felt good after the first 200m, so i pushed a bit. then i stretched and did the 2K that was supposed to be the PB attempt- started too fast with the first 600m or so under 1:40 and then exploded at 800m, had to stop for 3 or 4 seconds, started back up trying to chase the lost time, exploded again at 1300m, pushed myself to finish with splits under 1:50. final time 7:15.7- not too bad considering the down time. i still think i have sub-7 in me, but i really, really need to learn how to pace this thing better. finished up with a reasonably fast 3K (just for variety), which felt like a walk in the park. only 25K more to go for the holiday challenge. andrew

[old] LeonCrewDewd · Post by **[old] LeonCrewDewd** » December 14th, 2004, 8:19 pm

I'm a freshman at Leon HS in tallahassee florida. Due to the hurricanes, we just started rowing about 3 months ago, and today, we "novii" had our first 6K. I um... well I overestimated my abilities, and wound up with a 24:48, because i crapped out about 4.5k in. Anyway, you can check out leon crew at www.leoncrew.org I'm Steve Carney, and we have a really well layed-out site, including our race standings. PS- my first pace, how's everyone doing? EDIT: figured i'd teel ya, my average split was 2:01.2

[old] Mark Keating · Post by **[old] Mark Keating** » December 14th, 2004, 9:29 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (afolpe @ Dec 14 2004, 11:49 PM)</td></tr><tr><td class='quote'>did the first 2K in 7:14.9, a new PB (down from 7:32).  </td></tr></table> good going on the 2K Andrew, that's quite an improvement over your previous PB. My last attempt was 7:30ish, I hope to be in that 7:15 range next go-around too. What was your stroke rate?

[old] afolpe · Post by **[old] afolpe** » December 15th, 2004, 6:40 am

32-34 spm, i think. i haven't been in the habit of recording that, but i guess i should. i have a lot of trouble rating over 35- that's when i start to explode. thanks for the encouragement. andrew

[old] eurofoot13 · Post by **[old] eurofoot13** » December 15th, 2004, 12:47 pm

Just cut about 30 seconds off my old 6K PB yesterday. 22:19.1. Here's hoping that That'll drop to sub 22 in January. Now all I have to do is break 7:00 today.

[old] LeonCrewDewd · Post by **[old] LeonCrewDewd** » December 15th, 2004, 10:03 pm

my next 6k's in jlate jan... i'm shoting for breaking 24... i dunno if i should like shoot for better but right now, that's what i'm going for...

[old] afolpe · Post by **[old] afolpe** » December 16th, 2004, 8:09 am

Needed 10, 473 to get to 200K for the HC. Warmed up with 8500 at 1:56, throwing in 10 stroke bursts every 1000 or so. Got up, stretched, finished my cold coffee and sat down for those last 2000m. Ipod blasting Ramones "It's Alive" (London New Year's Eve 1976) and... 1:44.0 31spm 1:44.7 32spm 1:44.7 32spm (the "hey ho, let's go!! part of blitzkrieg bop came right here) 1:44.9 33spm 6:58.2 !!!!!!!!! (prev 7:14.9) Still trying to get my left lung back into my chest, but just effing thrilled to have broken 7. Andrew

[old] Sir Pirate · Post by **[old] Sir Pirate** » December 16th, 2004, 8:12 am

Super effort afolpe Give us a break down then!! did you log the splits? what spm did you row at? Was you hanging on for dear life at the end? Welcome to the world of Sub 7:00 erging Sir Pirate

[old] Warnie · Post by **[old] Warnie** » December 16th, 2004, 8:25 am

Very slow compared to you guys but I managed to beat my 50 minute split last night by 258 metres rowing in at 11097 for 50 mins. I changed the damp from 8 to 7 for the first time and it felt really good. Getting ready for my first HM on Sat morning !!!! I'm improving slowly and that gives me confidence !

[old] afolpe · Post by **[old] afolpe** » December 16th, 2004, 12:33 pm

that's strong work- keep it up. long pieces at fairly high intensity are very good for you, i think. you might consider dropping your drag even further, depending on what the monitor shows at that lever setting (push rest and ok together). most of the really good rowers here seem to use somewhere between 115 and 135, at all distances. andrew

[old] newcoach · Post by **[old] newcoach** » December 16th, 2004, 12:48 pm

Well I did this a couple years ago...but a personal best i can at least remember is: 1:25 500m sprint .....or thats what my split time didnt go below during a sprint n i cant remember the exact time but it was up against a footbal quarterback from another school with the same height, weight, name and skin tone as me...i let him win by 4 10ths of a second to be nice since it was a fundraiser and he was paying to race me. Now my new challenge is to see if i can duplicate that...wish me luck!

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