New Personal Best

[old] neilb · Post by **[old] neilb** » August 1st, 2005, 4:20 am

First 2k. No real preparation just done as this was part of gym challenge. Decided to use it as a benchmark of where I am after 6 months of training base fitness. 6:48.4. Held 1:42 pretty much for all the splits so pacing was okay. The spm was around 29/30 which is high for me given steady training is at 20 -24. Some work focused more on higher ratings and shorter pieces to build fitness/conditioning for 2k should see this improve over next few months. Interesting doing 2k! Neil

[old] tomhz · Post by **[old] tomhz** » August 1st, 2005, 4:54 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Jul 31 2005, 01:41 PM)</div></td></tr><tr><td class='quote'>New PB 1000m. 3:19,6 (was 3:23,7) Hennie </td></tr></table> Great, Hennie. Your short distances seems to come in line with the longer ones. I think a 6:45 2K is within reach for you now. Have fun! Tom

[old] Neb154 · Post by **[old] Neb154** » August 1st, 2005, 11:11 am

New 10000m PB of 40:17.4 (Down from 40:38.7 on 7/21). This one i rowed a spm tick higher but kept the 10mps range going. 2000 @ 2:03.2 @ 24 4000 @ 2:02.7 @ 24 6000 @ 2:01.7 @ 25 8000 @ 2:00.0 @ 25 10000 @ 1:56.6 @ 26 (This sprint really helps the PBs and I always know I have that in me, especially for the last 300 that around a 1:43)

[old] GutBustin' · Post by **[old] GutBustin'** » August 2nd, 2005, 7:31 pm

5k 21:20 Did it strapless, 10 metres per stroke, at DF 87. I know the Drag is a bit on the low side, and I could probably pull harder with the straps on, but I'm trying to be disciplined with my pacing. It beat my previous best by 40 seconds, so I'm well pleased!

[old] Lincoln · Post by **[old] Lincoln** » August 4th, 2005, 12:20 pm

500m 1:54.8 Beat my PB by 2 seconds. 33spm Damper at 4, drag factore ~98. Noob doesn't know how you guys are getting 1:40 times with stroke rates in the mid-20s. Higher drag factor? Yeah I start to lose a little pop in my pull around the 1:00 mark, but it feels like I rowing about as hard as I can. Couldn't get my pace below 1:50 at any point, even when I tried the longest, fastest stroke I could manage.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » August 6th, 2005, 9:16 am

<<<<<<big grin>>>>>> ggggg Another pb for me yehaa managed to get over the 32k barrier and finish my first marathon since I broke my leg ................ my bottom is killing me now.... 188 mins 45 secs .... or 3hrs 8 mins 45 sec s.... at 2.14.5 24spm .. 126drag ... only 9 minutes taken off my previous pb!!!!! This augers well for my 100k attempt in 5 weeks ahgggggggggggg

[old] hennmart · Post by **[old] hennmart** » August 6th, 2005, 10:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(CAROLE MAC @ Aug 6 2005, 03:16 PM)</div></td></tr><tr><td class='quote'><<<<<<big grin>>>>>> ggggg Another pb for me yehaa managed to get over the 32k barrier and finish my first marathon since I broke my leg ................ my bottom is killing me now.... 188 mins 45 secs .... or 3hrs 8 mins 45 sec s.... at 2.14.5 24spm .. 126drag ... only 9 minutes taken off my previous pb!!!!! This augers well for my 100k attempt in 5 weeks ahgggggggggggg </td></tr></table> Good work girl (great PB ). All the best with your bottom (and leg). Hennie

[old] swavo1 · Post by **[old] swavo1** » August 6th, 2005, 2:13 pm

Just took a 2k this morning. Dropped nearly 4 seconds going from 6:35.5 to 6:31.8. Pleased with that.

[old] Bill · Post by **[old] Bill** » August 7th, 2005, 2:02 am

hello, 10k 39:39.1 Bill

[old] tomhz · Post by **[old] tomhz** » August 7th, 2005, 8:57 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Bill @ Aug 7 2005, 06:02 AM)</div></td></tr><tr><td class='quote'>hello, 10k 39:39.1 Bill </td></tr></table> great, Bill! your 39:45 was a long-standing 10K PB for you. A bit scary, too... For our upcoming RP race No way I can do a 10K PB at the moment. But I can give you some value for money. I am doing 10K and 60min sessions at the moment. I am watching your progress through your logbook. Tom

[old] Mark Keating · Post by **[old] Mark Keating** » August 7th, 2005, 9:41 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Lincoln @ Aug 4 2005, 04:20 PM)</div></td></tr><tr><td class='quote'>500m 1:54.8 Beat my PB by 2 seconds. 33spm Damper at 4, drag factore ~98. Noob doesn't know how you guys are getting 1:40 times with stroke rates in the mid-20s. Higher drag factor? Yeah I start to lose a little pop in my pull around the 1:00 mark, but it feels like I rowing about as hard as I can. Couldn't get my pace below 1:50 at any point, even when I tried the longest, fastest stroke I could manage. </td></tr></table> Higher drag factor doesn't necessarily equate to quicker paces. In fact, I believe that most experienced ergers use a relatively low df. My guess is that you are using your arms too much and your legs too little. I suggest rowing strapless to help develop a stronger leg drive. Mark

[old] GutBustin' · Post by **[old] GutBustin'** » August 7th, 2005, 2:10 pm

Just pulled a 5k 10metres per stroke strapless at 21:00 which equals 2:06 splits. What's the shorthand, S10ms? If I could get that down to 2:00 splits, or even 2:02, and then be able to continue that for 40 minutes, 60 minutes then I think my overall health, body shape, and eventually shorter race times (500m, 1k, 2k) will improve significantly. But I suspect that that will be harder to do than I realise.

[old] neilb · Post by **[old] neilb** » August 7th, 2005, 3:49 pm

Crashed and burned on a 1,000m with about 100m to go and so decided to do steady 60 min just to get some work in. Started strong so decided to push on and held 1:50 to finish with 16,373m (1:49.9) at 25/26 spm. HR was around 81% av so nice and steady row. Improvement on previous PB by 175m and so 16,500m is next target. Neil B.

[old] hennmart · Post by **[old] hennmart** » August 7th, 2005, 4:17 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(neilb @ Aug 7 2005, 09:49 PM)</div></td></tr><tr><td class='quote'>Crashed and burned on a 1,000m with about 100m to go and so decided to do steady 60 min just to get some work in. Started strong so decided to push on and held 1:50 to finish with 16,373m (1:49.9) at 25/26 spm. HR was around 81% av so nice and steady row. Improvement on previous PB by 175m and so 16,500m is next target. Neil B. </td></tr></table> Good 1 hour Neil!! I like to have a new target and this is one Good rowing. Hennie

[old] neilb · Post by **[old] neilb** » August 8th, 2005, 11:18 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(hennmart @ Aug 7 2005, 03:17 PM)</div></td></tr><tr><td class='quote'> I like to have a new target and this is one Hennie </td></tr></table> Hennie, I am always happy to help. Once you get to this one (and I am sure it will not be long) we can then move on to 16,500m. Neil

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