New Personal Best! Brag About That New Pb!

[Carl Watts]

Well just did the season goal of a Sub 37 for the 10K.

1:50.3 R23 HR173ave.

Still starting to slow so much of the row was sub 1:50 pace. Hit a few bpm less than AT at 5K and just held onto it as it crept up pretty slow.

Sprint finish the last 250m with 1:38 at the end and max HR 183. Pretty happy but still not a maximal row but at least the balance between strength and endurance is begining to even out.

The big problem I have is that I'm just not consistant with how I feel from day to day so the PB ends up being a random event depending on how I feel about 1K into it. Perhaps a warm up would be a good idea !

Think I beat my 6K and my 30min on the way through !

36:51.2 down from 37:12.0

The 5K is going to get a hammering soon !

[Bob S.]

Perhaps a warm up would be a good idea !

It is never a bad idea. Even for a marathon, I do a 5 minute warm up just to get loosened up.

Bob S.

[Bob S.]

Think I beat my 6K and my 30min on the way through !

What size splits did you have it set at? If you used 500m, 1k or even 2k, you can get the 6k time exactly and get a good idea of the 30' by interpolation.

Bob S.

[Carl Watts]

Well another one bits the dust.

HM at 1:21.16.9 so 1:55.5 pace R21 at HR of only 168 ave.

Special thanks to Joern Lohmeyer who provided the pace boat. A sub 1:20 guy so he just stayed out in front and matched my pace with ease.

Felt very comfortable with HR only hitting AT at 500m before the end. Last 500m done at 1:46 ave. pace, last couple of hundred done at 1:38 pace so loads of gas left in the tank. A bit more training and will go for a sub 1:20. Distance really isn't my thing but it's making great training for the shorter PB rows to come.

[gregsmith01748]

Carl, Great work on both of your recent PBs! Congratulations. When are you going to take a crack at your 2k? I bet you can whack a bunch off your current, with the CV fitness you've developed.

[Carl Watts]

Carl, Great work on both of your recent PBs! Congratulations. When are you going to take a crack at your 2k? I bet you can whack a bunch off your current, with the CV fitness you've developed.

Yes the 2K of mine is ancient history but still have bad memories of hitting the wall during an earlier one and that has never happened since in any of my other PB's. Also have to do some interval work and lift the rating, it's way to low when I do a 2K. Got a couple of months to try for a 6:40 while the weather is cool.

[gregsmith01748]

I know what you mean. I hate 2k time trials. My last one was at the crash-bs in February!

[Carl Watts]

Decided to start a build up to a new 2K PB with some sprint intervals during the 10K training rows.

4 x 500M sprints during the 10K. 500M on 2000M off (off at about 1:55 pace)

1:46.4
1:44.7
1:44.5
1:40.9

Total time for the 2k is a sub 7 at 6:56.5 so I'm going to do a Ranger and take it as my new 2K PB, you know "Rowing with breaks" so it was just a paddle really.

Final result, 10K at 1:52.5 R22 at 172HR. Max HR at the finish 187.

Have to say if you want a great cross training exercise, try swimming non stop for 60min with fins on your back using no arms. My PB's are all coming the day after the swim. Just great for a constant light loading on the legs and you get great hip/lower back rotation which is totally lacking in the Erg as it is locked up in a static position. Totally Aerobic and quite relaxing, no sweating, no overheating you step out of the pool tingleing all over.

[Carl Watts]

The quest continues and the cool weather is really helping.

Nothing offical but just beat my 5Km, 6Km and 30min PB in one hit on the way to a 10Km. Pretty much slowed bown after the 8Km mark to a final result of 1:51.2 pace R24 at 180 HR. Didn't really go for broke as had a lousy start loosing about 5 seconds as I was still trying to get a knot out of my shoelace. Really have got to get my act together !

Went through the 5Km at 18:10 and the 6Km at 22:03.3 and hard to say about the 30 min but went though the 8000 with 30 seconds to spare. Pretty much the HR began to drop after the 5Km as the pace went out to 1:55 for a while to recover. Hit the finish line at 1:38 pace for a nasty 192 max HR.

[Carl Watts]

Well have done a 5Km PB as part of the first half of a 10K at 17:49.0 about R26 from the look of it and a HR average of about 184. HR didn't quite max out but not far off.

Hit the 5Km line and had to stop for about 20-30 seconds then kept on rowing finishing the 10Km at 1:53.3 pace R23 average HR 179 with a 1:36 finish for the last 200m.

Will give it a couple of weeks and then go all out on a 5Km on it's own. This was probably about 95% of my max and could have finished harder if I intended to fall off the Erg at the end.

All thats left for this season is to sort the 2K PB out and try and finish a FM at Christmas, predictions on times anyone ?

[Carl Watts]

Chrismas FM result from RowPro. It was always going to be a PB, all I had to do was finish which beleive me is harder than it sounds.

Ran pretty smoothly even though a bit of crud fell on the slide from somewhere at the start and the courier arrived during the row and I had to sign for it so I lost about 200M that I had to make up.

The target was Sub 3hrs and the final result was 2:59:25.8 the a HR of 169ave at 18SPM

Temperature at 26 Deg C even with the fans going really made it too hot and the HR was horrible.

Stopping at the end and straightening my legs caused every major muscle in both legs to cramp, was truely a very difficalt event. Didn't make the same mistake as last year and consumed 1.25 litres of water before the start and then three 750ml with eletrolytes during the row. Was just waiting for the legs to cramp with only a couple of Km to go.

Very very hard event and once a year is enough for me.

[bijanjames]

40/20's for 30 intervals at a 1:45.3. Weighing in at 157 pounds. Tough set though!

[Ian Miller]

Hey guys well im midway through my second year of rowing and a junior in highschool
Trying to get my erg times as low as i can go.

new PB for the 2k
7:13.8 average/500m = 1:48.4

any advice would be appreciated feel free to pm me

[sander]

60' 15269m

Never did a serious attempt. All my ranked 60' events from the past were trainings that turned out to last exactly 60 minutes.

Pretty happy with the neg splitting (starting at 2:02, finishing in 1:55).

[tewbz]

Hey guys well im midway through my second year of rowing and a junior in highschool
Trying to get my erg times as low as i can go.

new PB for the 2k
7:13.8 average/500m = 1:48.4

any advice would be appreciated feel free to pm me

thats a pretty good time, how much do you weigh and how tall are you? those both will play into effect of how fast you can get, also how long have you been rowing?