New Personal Best! Brag About That New Pb!

[hjs]

Re low rate, the idea is to train your racing stroke, to do so over long distances, you need more recoverytime between strokes.
Compared to free/higher rate training, low rate is more demanding, in return you build a stronger stroke.
Roughly speaking paces for longer, low rate work are 18/24 seconds above 2k pace.

That's useful information. Again, thanks! And just in time, too. I was wondering what pace I'd be able to hold with a 18-20 rate. Since I am hoping for a 6:30, I'm just going to train as if that's my 2k pace. So, I'll try to keep a 1:55/2:01 pace. Should be interesting/fun!

Is there a chart somewhere to consult for these "roughly speaking" expected rates/paces for a given length/time?

https://images.app.goo.gl/ojZ5kLWNZPZbxZ8w6

You could use these, from the wolverine plan. Use one 2k pace, the one you have done, not what you want to do. This is for training, not racing.

[hjs]

https://www.instagram.com/p/Bv2b7uOH9SK ... bnebql2la2


Rate work done. There was a little stumbling, taking a stroke a half-second too soon, or too late, but other than that, pretty easy. I did break it up so my back side wouldn't have to deal with the numbness twice in one day. Sorry for the link. For some reason, the picture couldn't be verified.

Looks fine, compared to 30 min piece, much more power per stroke.

[ukaserex]

Thanks again! Really interesting stuff through the link you provided.

[ukaserex]

Congrats

I must say, if you can pull a 6.30 2k with this 30 min, you could do a good deal better. 1.46/47 would be much more in line.
Lets see what your 2k will be. But If you get your fitness up, there is much more to gain.
Most around 6.30 rowers would pull this 30 min on a rate 20 piece.

Henry, I think you've tricked me or something. I gave the 20 s/m row a lot of practice in the past couple of days. I am really enjoying it! It was a bit awkward trying to find a rhythm at that pace, but once I got into it, it was really nice.

I'm going to try that 30 minute piece with a 20 s/m and see what kind of pace/power I can maintain. I'm fairly confident I can beat the recent PR, plan to do it tomorrow morning.

Then, in the afternoon, I'll see if I can maintain the 1:36.7 pace for 7 reps of 500.

[hjs]

Congrats

I must say, if you can pull a 6.30 2k with this 30 min, you could do a good deal better. 1.46/47 would be much more in line.
Lets see what your 2k will be. But If you get your fitness up, there is much more to gain.
Most around 6.30 rowers would pull this 30 min on a rate 20 piece.

Henry, I think you've tricked me or something. I gave the 20 s/m row a lot of practice in the past couple of days. I am really enjoying it! It was a bit awkward trying to find a rhythm at that pace, but once I got into it, it was really nice.

I'm going to try that 30 minute piece with a 20 s/m and see what kind of pace/power I can maintain. I'm fairly confident I can beat the recent PR, plan to do it tomorrow morning.

Then, in the afternoon, I'll see if I can maintain the 1:36.7 pace for 7 reps of 500.

Be carefull, see how it feels, its much more demanding on the body. But it you get it going, it should help you yes.

[ukaserex]

It was tough. My backside and legs grew numb 11 minutes into the row. I could keep a 1:51 fairly consistently until that point.

Well, if it were easy, anyone could do it. I'll just have to keep working towards the goal.

[-marius-]

Long time since last post, but that does not mean I’m laying on the couch
New 1k WR on the skierg in the 40-49 age class
Made a big mistake with around 5 seconds left, thought I saw 0m left and stopped.. picked it up again rather quick but lost some tenths..
Time Meters Pace Watts Cal/Hr S/M
2:49.3 1,000m 1:24.6 577 2285 53
0:42.0 250m 1:24.0 591 2332 53
0:41.7 500m 1:23.3 603 2376 53
0:41.7 750m 1:23.3 603 2376 53
0:44.0 1,000m 1:27.9 514 2067 55

[Dangerscouse]

Long time since last post, but that does not mean I’m laying on the couch
New 1k WR on the skierg in the 40-49 age class
Made a big mistake with around 5 seconds left, thought I saw 0m left and stopped.. picked it up again rather quick but lost some tenths..
Time Meters Pace Watts Cal/Hr S/M
2:49.3 1,000m 1:24.6 577 2285 53
0:42.0 250m 1:24.0 591 2332 53
0:41.7 500m 1:23.3 603 2376 53
0:41.7 750m 1:23.3 603 2376 53
0:44.0 1,000m 1:27.9 514 2067 55

...and he's back...with a bang!!! As always very impressive Marius. Am I right in thinking you could possibly have gone two seconds faster without the mistake??

[thewagster]

Rowed a new 30 min record by 97metres happy with that - a good low stroke rate and I felt good.

30:00.0 7,660m 1:57.4 216 1042 22
6:00.0 1,527m 1:57.8 214 1035 22
12:00.0 1,530m 1:57.6 215 1039 22
18:00.0 1,533m 1:57.4 216 1044 22
24:00.0 1,528m 1:57.8 214 1036 23
30:00.0 1,543m 1:56.6 220 1058 24
df 115.
just need to keep grinding out the distance - i think I am close to rowing a 1:50 rate 2km.

[Dino]

Rowed a new 30 min record by 97metres happy with that - a good low stroke rate and I felt good.

30:00.0 7,660m 1:57.4 216 1042 22
6:00.0 1,527m 1:57.8 214 1035 22
12:00.0 1,530m 1:57.6 215 1039 22
18:00.0 1,533m 1:57.4 216 1044 22
24:00.0 1,528m 1:57.8 214 1036 23
30:00.0 1,543m 1:56.6 220 1058 24
df 115.
just need to keep grinding out the distance - i think I am close to rowing a 1:50 rate 2km.

Nice! I'd definately say you have the tools to keep to 1:50 for 2k, or maybe dip under!

[thewagster]

cheers,

Ive just followed it up with a 26sec improve in my 10km time.

39:23.2 10,000m 1:58.1 212 1030 24
7:53.5 2,000m 1:58.3 211 1026 24
7:51.2 4,000m 1:57.8 214 1036 23
7:53.7 6,000m 1:58.4 211 1025 24
7:54.6 8,000m 1:58.6 210 1021 24
7:50.2 10,000m 1:57.5 215 1041 25
df119,
rest day maybe.

[Dangerscouse]

cheers,

Ive just followed it up with a 26sec improve in my 10km time.

39:23.2 10,000m 1:58.1 212 1030 24
7:53.5 2,000m 1:58.3 211 1026 24
7:51.2 4,000m 1:57.8 214 1036 23
7:53.7 6,000m 1:58.4 211 1025 24
7:54.6 8,000m 1:58.6 210 1021 24
7:50.2 10,000m 1:57.5 215 1041 25
df119,
rest day maybe.

Two days, two PBs?! I reckon you'll PB your rest day too

[-marius-]

...and he's back...with a bang!!! As always very impressive Marius. Am I right in thinking you could possibly have gone two seconds faster without the mistake??

Thanks. Not two seconds, but might have gone sub 2:49(and an open wr) which is a bit annoying Watched the video I took and despite that it is funny to watch. Aahhh finished, wait, what?!?! it still counting down?? Pull you retard, pull!!

[hjs]

...and he's back...with a bang!!! As always very impressive Marius. Am I right in thinking you could possibly have gone two seconds faster without the mistake??

Thanks. Not two seconds, but might have gone sub 2:49(and an open wr) which is a bit annoying Watched the video I took and despite that it is funny to watch. Aahhh finished, wait, what?!?! it still counting down?? Pull you retard, pull!!

Second time you did this not? Its still bizar fast, really don,t know how you pull that off. Congrats, next time you get the open record. Clapp is not overly busy with it atm

[-marius-]

Second time you did this not? Its still bizar fast, really don,t know how you pull that off. Congrats, next time you get the open record. Clapp is not overly busy with it atm

No, the first time I stopped midway for a short break as I was out of breath due to sinus infection/bronchitis This time I missed the finish completely, I thought I saw 0m on the display..had to get the fan going again, last three pulls where 1:5x's. Need glasses I guess..
2:48 is on the plan and it should be possible already, but I want my 2k WR back now(Kristian beat mine by 0.3 sec ) Body is very adjusted to 1Ks now so need a bit of work to get back to the longer distances.
Did a 2k test run to get a starting pace to work with, low rate 1500m "warmup" then a sprint on the final 500m
Time Meters Pace Watts Cal/Hr S/M
6:23.2 2,000m 1:35.7 398 1670 42
1:39.8 500m 1:39.8 352 1511 40
1:39.8 1,000m 1:39.8 352 1511 40
1:39.7 1,500m 1:39.7 353 1515 40
1:23.9 2,000m 1:23.9 593 2339 51