New Personal Best! Brag About That New Pb!

[Carl Watts]

New 10K PB.

37:12.0 R 23 HR 175ave.

Again didn't start out as a PB but felt good early on and upped the pace and still had gas to sprint finish. Rating still to low but working on it. The aim is to go sub 37min this season then work backwards for a sub 18min 5K, which technically I should now be able to do right now.HR was a near perfect inclined straight line with a final HR of 188 at 1:40 pace.

[gregsmith01748]

Nice row, Carl! 188, wow,that's a pretty high HR. What's your max? What was your old 10K PB?

[rlk]

16263/1 hr

I've been in a 1.5 day meeting, so I had no opportunity at all to work out yesterday and probably won't have a lot of opportunities until middle of next week. I planned to do an hour today, but not a PR. I was going at maybe a 16170 pace when I decided with about 8 minutes ago to crank it down into into the mid 1:40's, and the last minute or so I squeezed some more time out of it. HR gradually crept up to 172. I was feeling stiff in general and although I feel fine my back probably wasn't 100% recovered from a mild strain about 10 days ago.

Looking at my pace chart I should be able to do about a second faster (about 16400). That wasn't going to happen today. Well, I already have 3 PR's for the rowing year (8427/30, 16263/60, HM/1:18:24.1), so I suppose I shouldn't complain.

My training line:

16263 60:00.0 1:50.68 06/30/2011 E1418/5, 2789/10, 5506/20, 8217/30, 10933/40, 13640/40, max HR 172, stiff, fast final 8 minutes

[Carl Watts]

Nice row, Carl! 188, wow,that's a pretty high HR. What's your max? What was your old 10K PB?

Max HR is 196, although it is no fun when you hit this. My AT is 178 which seems to be what my average is capable of being for the whole row. Old 10K was 37:35 I think but it only lasted a few weeks, before that it was 37:55 for last season when I was trying to go sub 38

[JimmyL]

Had a 2k seat race for a place in a novice quad. My previous 2k time was 7:18.4. This time I managed to do a 7:08.6!
I still missed out on a seat by 3.2 seconds but I'm really happy with how it went.

[gregsmith01748]

Good work, Jimmy. Sounds like you could be in a position to challenge for a seat really soon.
That's a great time for a 16 year old.

[SwedeRow]

I've been rowing for about 2 months now, exclusively on water, why row inside when you can enjoy the weather? but today I did my first test on the 2k, I figured it cant hurt to have a reference point to measure progress.

The timer stopped at 6:47.2 and I guess I should be happy with that. The mental part played a far greater roll than I thought it would, the next time around I'll have someone shouting at me, and see if that helps. Pace wise I settled for one and kept it, starting out at roughly 26spm and saw it rising to about 29-30 late in the row. I thought my cardio would fail me, but it was the legs that stopped me. Perhaps a higher pace is worth a try, and maybe a lower setting on the damper (had it just below 7).

191cm @ 92kg, 28yo.

[Bob S.]

I've been rowing for about 2 months now, exclusively on water, why row inside when you can enjoy the weather? but today I did my first test on the 2k, I figured it cant hurt to have a reference point to measure progress.

The timer stopped at 6:47.2 and I guess I should be happy with that. The mental part played a far greater roll than I thought it would, the next time around I'll have someone shouting at me, and see if that helps. Pace wise I settled for one and kept it, starting out at roughly 26spm and saw it rising to about 29-30 late in the row. I thought my cardio would fail me, but it was the legs that stopped me. Perhaps a higher pace is worth a try, and maybe a lower setting on the damper (had it just below 7).

191cm @ 92kg, 28yo.

The number of strokes per minute is called rate. C2 uses the term "pace" for the number of minutes and seconds that it would take to do 500m - i.e. a 1/4 split of a 2k piece. For a 6:47.2 2k the average pace would be 1:41.8.

A damper setting of 7 is rather high for a 2k. But damper setting is not a suitable parameter. What you really need is the drag factor, which does, indeed, depend on the damper setting, but also varies with the atmospheric pressure (including altitude), ambient temperature, and, especially, the cleanliness of the cage of the ergometer (for models C, D, E, and dynamic). Check the C2 website for information about the drag factor and directions for determining it on the various models.

Bob S.

[SwedeRow]

I've been rowing for about 2 months now, exclusively on water, why row inside when you can enjoy the weather? but today I did my first test on the 2k, I figured it cant hurt to have a reference point to measure progress.

The timer stopped at 6:47.2 and I guess I should be happy with that. The mental part played a far greater roll than I thought it would, the next time around I'll have someone shouting at me, and see if that helps. Pace wise I settled for one and kept it, starting out at roughly 26spm and saw it rising to about 29-30 late in the row. I thought my cardio would fail me, but it was the legs that stopped me. Perhaps a higher pace is worth a try, and maybe a lower setting on the damper (had it just below 7).

191cm @ 92kg, 28yo.

The number of strokes per minute is called rate. C2 uses the term "pace" for the number of minutes and seconds that it would take to do 500m - i.e. a 1/4 split of a 2k piece. For a 6:47.2 2k the average pace would be 1:41.8.

A damper setting of 7 is rather high for a 2k. But damper setting is not a suitable parameter. What you really need is the drag factor, which does, indeed, depend on the damper setting, but also varies with the atmospheric pressure (including altitude), ambient temperature, and, especially, the cleanliness of the cage of the ergometer (for models C, D, E, and dynamic). Check the C2 website for information about the drag factor and directions for determining it on the various models.

Bob S.

Thank's for the clarifications on the terminology and the suggestions on the various parameters. I'll make sure to force my coach to give me a rundown on the ergs, appearantly there's more to it than I though. And I'll try to find a more suitable thread to air these matters in.

Dan

[Bob S.]

Thank's for the clarifications on the terminology and the suggestions on the various parameters. I'll make sure to force my coach to give me a rundown on the ergs, appearantly there's more to it than I though. And I'll try to find a more suitable thread to air these matters in.

Dan

Here's a few URLs that might be useful:

Understanding Drag Factor:

http://www.concept2.com/us/training/adv ... factor.asp

Damper Setting & Workout Intensity:

http://www.concept2.com/us/training/bas ... ensity.asp

Introduction to indoor rowing:

http://www.c2forum.com/viewtopic.php?f=2&t=38

Bob S.

[SwedeRow]

I tried out the 500m today for the first time, and landed a 1:27.1. The problem though is that 1:27 also seems to be my LP. This gives me mixed feelings, I'm happy about being able to hold my LP through all of the 500, but at the same time I feel restricted by it. I'm guessing I need to hit the weights for optimal progress? or would OTW and erg work be sufficent? I was hoping to postpone the weights until the ice comes and ruins all the fun.

[JimmyL]

I tried out the 500m today for the first time, and landed a 1:27.1. The problem though is that 1:27 also seems to be my LP. This gives me mixed feelings, I'm happy about being able to hold my LP through all of the 500, but at the same time I feel restricted by it. I'm guessing I need to hit the weights for optimal progress? or would OTW and erg work be sufficent? I was hoping to postpone the weights until the ice comes and ruins all the fun.

1:27 can't possibly be your LP.

To get the fan spinning at full speed takes a few strokes, if you managed to do 1:27 for every single stroke in that 500m.... well fair play to you.....

The difference between 1:24 and 1:27 is a lot more than the difference between 2:15 and 2:18, a 1:27 500m is really good.

[SwedeRow]

I tried out the 500m today for the first time, and landed a 1:27.1. The problem though is that 1:27 also seems to be my LP. This gives me mixed feelings, I'm happy about being able to hold my LP through all of the 500, but at the same time I feel restricted by it. I'm guessing I need to hit the weights for optimal progress? or would OTW and erg work be sufficent? I was hoping to postpone the weights until the ice comes and ruins all the fun.

1:27 can't possibly be your LP.

To get the fan spinning at full speed takes a few strokes, if you managed to do 1:27 for every single stroke in that 500m.... well fair play to you.....

The difference between 1:24 and 1:27 is a lot more than the difference between 2:15 and 2:18, a 1:27 500m is really good.

Is it that odd? wouldn't a decent anaerobic capacity, but a lack of raw strenght, produce that result?

[rlk]

I tried out the 500m today for the first time, and landed a 1:27.1. The problem though is that 1:27 also seems to be my LP. This gives me mixed feelings, I'm happy about being able to hold my LP through all of the 500, but at the same time I feel restricted by it. I'm guessing I need to hit the weights for optimal progress? or would OTW and erg work be sufficent? I was hoping to postpone the weights until the ice comes and ruins all the fun.

1:27 can't possibly be your LP.

To get the fan spinning at full speed takes a few strokes, if you managed to do 1:27 for every single stroke in that 500m.... well fair play to you.....

The difference between 1:24 and 1:27 is a lot more than the difference between 2:15 and 2:18, a 1:27 500m is really good.

Is it that odd? wouldn't a decent anaerobic capacity, but a lack of raw strenght, produce that result?

My situation's much the same -- my LP is 1:26 (which I held for at least the better part of 20 seconds), but my best 1 minute pace is 1:28 (1:27.98, if you calculate it out, and I've observed that the PM3 rounds meters down, so if anything my pace was fractionally faster). Both were achieved during a 1 minute interval, so not from a standing start. This, by the way, was the final interval in a set of 10 I did that day.

I have a lot of aerobic capacity and endurance, but not a lot of strength. I suppose if I were fresher and were going specifically for an LP I could shave maybe a few seconds, but not a lot. I think I was doing a rate of about 40 for the LP and high 30s for the individual interval (the other intervals were probably in the 33-35 range). In contrast, I normally do a rate of 28-29 if I'm going hard aerobic or 27-28 if I'm going light. If I try to do 22-24, I need to use too much strength to keep the wheel going below 2:00 or thereabouts.

[SwedeRow]

I had a new go at the 2k today and got 6:40.1 (DF 127 SPM 29) 7.1s better than 12 days ago, but it wasn't pretty. This time I actually prepared for the test with proper sessions leading up til today, nutrition, warm-up and death metal in the stereo. I even set out to break 6:40, maintaining 1:39-ish first 1000m, dropping to 1:40 the dreaded 3rd 500 and then go for broke at an appropriate time in the last 500. Thing is though, plans only work if you actually follow them.

Boom, right at the start I felt great, pulling 1:36 like nothing, so I though "hey, maybe I could pull this off?". I couldn't. At roughly 800m left I hit the wall and was suddenly doing 1:43+ struggling, but as through a miracle I survived, but I didn't get that sub6:40.

Oh well, lesson learned.