New Personal Best

[old] neilb · Post by **[old] neilb** » February 26th, 2005, 9:31 am

Did not plan to do this, just decided at last minute to do fast 10k rather than usual training session of 2x30 min AT. New 10k PB of 36:37.5 This is good improvement on time set in early January of 38:19. HR was above 80% for 31:46 min, averaged at 88% and peaked at 97% but the row felt okay; tough but not stressful. Paced at around 25-26 spm throughout 60 min also increased recently to 15538m so distance work starting to look respectable. Quite tired now.

[old] afolpe · Post by **[old] afolpe** » February 27th, 2005, 6:33 am

wow! great work. big improvement. time to start working... andrew

[old] anthony · Post by **[old] anthony** » February 27th, 2005, 1:32 pm

hey all, Just did 2x6k erg with a 7 min break in between.In the first I split 1'47 and in the second 1'44.2.Very happy a new pb!hope to get into the 20'30's for my 6k test on wed. anto

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » February 27th, 2005, 2:00 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Feb 26 2005, 08:31 AM)</div></td></tr><tr><td class='quote'>Did not plan to do this, just decided at last minute to do fast 10k rather than usual training session of 2x30 min AT. New 10k PB of 36:37.5 This is good improvement on time set in early January of 38:19. HR was above 80% for 31:46 min, averaged at 88% and peaked at 97% but the row felt okay; tough but not stressful. Paced at around 25-26 spm throughout 60 min also increased recently to 15538m so distance work starting to look respectable. Quite tired now. </td></tr></table> Good work on the PB! I've got a question -- when you say 2 x 30 at AT, what do you mean? I know that I cannot maintain AT for more than 22 to 23 minutes at a time (my estimate of AT is 6k plus one or two). Whenever I do extended AT work, I have to break it up....4 minutes on, 1 minute off.....45'' on, 15'' off, 5 minutes on, 1:30 off, etc. What do you use as your measure for AT and how do you maintain it for so long? Are you just below your AT and pushing the barrier up, or training yourself to work at it? Do you take breaks? What are your rates? Thanks for your help.

[old] neilb · Post by **[old] neilb** » February 28th, 2005, 3:04 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(starboardrigged1seat @ Feb 27 2005, 01:00 PM)</div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Feb 26 2005, 08:31 AM)</div></td></tr><tr><td class='quote'>Did not plan to do this, just decided at last minute to do fast 10k rather than usual training session of 2x30 min AT. New 10k PB of 36:37.5 This is good improvement on time set in early January of 38:19. HR was above 80% for 31:46 min, averaged at 88% and peaked at 97% but the row felt okay; tough but not stressful. Paced at around 25-26 spm throughout 60 min also increased recently to 15538m so distance work starting to look respectable. Quite tired now. </td></tr></table> Good work on the PB! I've got a question -- when you say 2 x 30 at AT, what do you mean? I know that I cannot maintain AT for more than 22 to 23 minutes at a time (my estimate of AT is 6k plus one or two). Whenever I do extended AT work, I have to break it up....4 minutes on, 1 minute off.....45'' on, 15'' off, 5 minutes on, 1:30 off, etc. What do you use as your measure for AT and how do you maintain it for so long? Are you just below your AT and pushing the barrier up, or training yourself to work at it? Do you take breaks? What are your rates? Thanks for your help. </td></tr></table> Starboardrigged1seat Happy to answer this but some things for you to bear in mind, I have only been using the C2 properly for the last 3 months (although I did go thru a period about 2 years ago when I was doing a reasonable amount of work on it) As a newbie I am still learning as I go At the moment I can only access the gym 4 times a week so I have adapted training to try and maximise the benefits from this limited time. My current routine is to do either 2 x30 mins with 5 min rest between at what I views as AT rate or a 60 min at UT1. This is intended to give me a good fitness base and to allow me to work on my stroke efficency. My estimate of the training bands is from the Concept2 manual using HR range. My resting HR is now about 45/46. I use Polar HRM to record HR and rely upon 220-age for maximum HR so stats are not as scientiifc as could be. (A 6k PB plus one or two may give a better measure?) A typical 30 min session will be done at 25 -27 spm. Latest stats show split around 1:52 for first sessiosn and 1:53.5 for second one. Back in January the split was more like 1:56. The benefit is that the reduction in my 10k time and increase in distance for 60 min. HR average for these sessions is 82%. Assuming reasonable warm up I will reach 80% after about 7- 9 mins into the session and then I tend to stay at within the 80-85% band for the remainder of the time, perhaps creeping up to 88% for last minute or so. So, what I really have is a good steady 20min+ session in the 80 -85% band with a bit of UT1 on the front end and a bit of TR at the end. For the moment this suits my limited access to the gym and desire to build a good fitness base. I find that these sessions (and the 60 min work) to be good, steady workouts without being stressed. Also helps with the mental approach to erging. In a few weeks time I will be able to use the gym 7 days a weeks and so I will change my training, still with plenty of UT1 and AT work but probably different (shorter) time intervals etc where I can increase the pace a bit. So, not too scientific but serving my purpose. I think I have answered your questions although this rather crude approach to AT training (and the rather loose description of "30 min AT" ) will probably not add anything. Neil.

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » February 28th, 2005, 2:08 pm

Thanks, it makes alot more sense now! I just use my 6k plus one or two because then my ranges are constantly improving without me having to use "innaccurate" measures such as 220-age, etc. I know several successful international coaches use standards such as UT being 6k plus 10 to 13, AT being 6k plus 1 or 2, but it's always interesting learning different ways of looking at it.

[old] RacerX · Post by **[old] RacerX** » March 1st, 2005, 10:31 am

New Personal Best - Not! I have been seriously trying to build a rowing base for the past six weeks or so. My last, and only, 5k was in December at 19:51. I thought today would be a good day to better that time, which should have been pretty easy. Using Rowpro, I set up a pace boat at 1:58. I plugged in my HR Monitor and had the iPod pumping out Pearl Jam. Nice warm-up and away we go...legs a little tired from all the yoga lately but no problem staying ahead of the pace boat. 1,000 meters, 2,000 meters, 3,000 meters. Nice little lead. And then.... For the first time ever, my iPod headphones (Etymotics with a long cord) pop out of the clip and get caught in the seat. I quickly remove them and the iPod. But now the damn pace boat has passed me and put like 10 meters on me. Another 1,000 at 1:53 to 1:55 and I catch the sucker, but that is all she wrote. Game over and I'll have to try again another day. Moral of the story - too much gear is bad.... Aaron

[old] neilb · Post by **[old] neilb** » March 1st, 2005, 11:53 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(RacerX @ Mar 1 2005, 09:31 AM)</div></td></tr><tr><td class='quote'>New Personal Best - Not! I have been seriously trying to build a rowing base for the past six weeks or so. My last, and only, 5k was in December at 19:51. I thought today would be a good day to better that time, which should have been pretty easy. Using Rowpro, I set up a pace boat at 1:58. I plugged in my HR Monitor and had the iPod pumping out Pearl Jam. Nice warm-up and away we go...legs a little tired from all the yoga lately but no problem staying ahead of the pace boat. 1,000 meters, 2,000 meters, 3,000 meters. Nice little lead. And then.... For the first time ever, my iPod headphones (Etymotics with a long cord) pop out of the clip and get caught in the seat. I quickly remove them and the iPod. But now the damn pace boat has passed me and put like 10 meters on me. Another 1,000 at 1:53 to 1:55 and I catch the sucker, but that is all she wrote. Game over and I'll have to try again another day. Moral of the story - too much gear is bad.... Aaron </td></tr></table> Aaron, I have never been able to train with music and so trust me on this; once you get below 1:58 the machine makes a lovely rhythmic sound that will be more than enough motivational music to your ears. Report back on the PB achieved soon. Neil

[old] tomhz · Post by **[old] tomhz** » March 1st, 2005, 5:05 pm

Today 39:04.8 on the 10K. One year old PB was 39:11. Stroke rate 25-26. Started at 1:57-1:58 pace, last 1K at 1:55. Really closing in on my long-term targets: sub 19 5K (19:01.5) and sub 39 10K. But it happens soo slow.... Guess I should be happy to still be able to PB at 46 after almost 4 years and 5000K of rather consistent training. Tom

[old] RacerX · Post by **[old] RacerX** » March 2nd, 2005, 12:06 pm

I did my first 2,000 on Feb 13 in 7:38.3 and was able to lower it to 7:30.1 today. Negative splits, but it was a pretty max effort the last 3-400. I think I'll go back to building some base and then try it again in a few weeks... Aaron 44/LWT

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 3rd, 2005, 11:27 am

new 2k lwt pb for me yesterday; 6.42.5...........1.40.6..........33spm 1.40.9........32 1.41.9........31 1.42.2........31 1.37.5........38 that's 3 pb's in 2 days...nice will have a rest for a week before attempting another one!

[old] gorow9 · Post by **[old] gorow9** » March 3rd, 2005, 8:52 pm

I just went to the gym today with my school group and after warming up running and 10 min erg warm-up I sat down and did a 7.42 2k which is 6 seconds better than previous. I guess it was my competetiveness kicking in, I was racing a friend running 1mile on the treadmill... I won. Had to tell someone because my friends there don't row so they don't know what I'm talking about ~Sara~

[old] Rocket Roy · Post by **[old] Rocket Roy** » March 4th, 2005, 5:11 am

Sara, great effort, that is an excellent time for a female. keep it up and try to get your friends involved and race them!

[old] Nuts & Bolts · Post by **[old] Nuts & Bolts** » March 4th, 2005, 11:46 am

Well, after 3+ month of hard training I did my Full Marathon yesterday. My aim was to row it at 1:48 pace at 24spm. I am very happy with my result. My time was 2 hrs 31mins.28.7 secs which is a average split 1:47.7 at 24spm. I stopped at 30K for 8 seconds to refuel, I just made this single stop. I would like to thank Ranger, as I have been using some of his training session in my build up, they helped a lot, thank you Ranger. My next target is to row 50K at 24spm at sub 1:50 pace. I want to rest for a while first though. Nuts & Bolts (Brad)

[old] DavidA · Post by **[old] DavidA** » March 4th, 2005, 3:28 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Nuts & Bolts @ Mar 4 2005, 10:46 AM)</div></td></tr><tr><td class='quote'>Well, after 3+ month of hard training I did my Full Marathon yesterday. My aim was to row it at 1:48 pace at 24spm. I am very happy with my result. My time was 2 hrs 31mins.28.7 secs which is a average split 1:47.7 at 24spm. I stopped at 30K for 8 seconds to refuel, I just made this single stop. I would like to thank Ranger, as I have been using some of his training session in my build up, they helped a lot, thank you Ranger. My next target is to row 50K at 24spm at sub 1:50 pace. I want to rest for a while first though. Nuts & Bolts (Brad) </td></tr></table> Congratulations! That is a fantastic marathon time. David

Concept2 Forum

New Personal Best

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training

Training