New Personal Best! Brag About That New Pb!

[Dave_G1986]

How long have you been rowing for Dave?
You already have some very decent PB's there and I can see more coming at this rate.

I dabbled a little bit last year while there was a 1km rowing challenge in my gym. I literally tried it about 6-7 times and that was it. Started properly in April this year when I managed to borrow one from work but I only had the machine for 4 weeks. I bought my own in July and have been doing 2-3 varied rows a week since.

[Stefan Strand]

Did my first decent attempt at 2k since starting over a couple of months ago. I will not compare with 15 years ago, it would be sad to never be able to PB again.

2000 m
7:42,7 - 28 spm
I did not know what to expect, so did not pace perfectly. I still had some steam left so it did not turn out a full
maximum effort. It is frustrating to be so weak, having energy left at the end, I could pull 1:30 in the last 100 m sprint in the past, now it was 1:48. But I was 10 kg additional muscle in those days.

I will try for sub 7:30 in a couple of months. Now it is back to long slow sessions.

[KeithT]

Did my first decent attempt at 2k since starting over a couple of months ago. I will not compare with 15 years ago, it would be sad to never be able to PB again.

2000 m
7:42,7 - 28 spm
I did not know what to expect, so did not pace perfectly. I still had some steam left so it did not turn out a full
maximum effort. It is frustrating to be so weak, having energy left at the end, I could pull 1:30 in the last 100 m sprint in the past, now it was 1:48. But I was 10 kg additional muscle in those days.

I will try for sub 7:30 in a couple of months. Now it is back to long slow sessions.

Good result considering you are just getting back to it. If you had energy left and didn't pace optimally you should be able to get to 7:30 with no problem in a couple months (could prob come close now) and then just keep grinding from there. While I ERG as good as ever now in my 50s I didn't start until I was in late 40s....I cant compare in other athletic things though, so I can see where that's frustrating.

[boomingaway]

Thanks a lot Dino, Max, and Keith!

Dino, when you mention 3x5k, 2x30 etc, are you talking about UT1 or UT2?

[max_ratcliffe]

Did my first decent attempt at 2k since starting over a couple of months ago. I will not compare with 15 years ago, it would be sad to never be able to PB again.

2000 m
7:42,7 - 28 spm
I did not know what to expect, so did not pace perfectly. I still had some steam left so it did not turn out a full
maximum effort. It is frustrating to be so weak, having energy left at the end, I could pull 1:30 in the last 100 m sprint in the past, now it was 1:48. But I was 10 kg additional muscle in those days.

I will try for sub 7:30 in a couple of months. Now it is back to long slow sessions.

Well done Stefan,
Nothing really prepares you for the pain of a 2k.

[Dino]

Thanks a lot Dino, Max, and Keith!

Dino, when you mention 3x5k, 2x30 etc, are you talking about UT1 or UT2?

Sorry missed your question as wasn't quoted.
Rightly or wrongly I would normally do this type of interval at UT1 and possibly straying into AT as the rest between affords you the recovery needed for the higher output. I'd be pushing harder due to the intervals. UT2 I do without intervals. When going longer e.g. 3 x 30min, then this could be UT2 unless training for something specific - e.g. the marathon plan I followed last year was quite aggressive in terms of interval training and HR with some sessions such as 3 x 30 on 3min rest with HR 80-90% of Max

[Dino]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
6:00.0 773m 1:56.4 222 1063 22 148
9:00.0 773m 1:56.4 222 1063 22 151
12:00.0 772m 1:56.5 221 1060 23 153
15:00.0 772m 1:56.5 221 1060 23 156
18:00.0 773m 1:56.4 222 1063 23 160
21:00.0 772m 1:56.5 221 1060 23 162
24:00.0 771m 1:56.7 220 1057 23 162
27:00.0 762m 1:58.1 212 1031 23 163
30:00.0 783m 1:54.9 230 1093 24 170

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

[boomingaway]

Congrats Dino! I think you have a bit more in you looking at that heart rate. 7 beats down from your max with 3 minutes to go probably means you could have pushed earlier. But that just means you're fitter than you think you are!

[Tandstad]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
6:00.0 773m 1:56.4 222 1063 22 148
9:00.0 773m 1:56.4 222 1063 22 151
12:00.0 772m 1:56.5 221 1060 23 153
15:00.0 772m 1:56.5 221 1060 23 156
18:00.0 773m 1:56.4 222 1063 23 160
21:00.0 772m 1:56.5 221 1060 23 162
24:00.0 771m 1:56.7 220 1057 23 162
27:00.0 762m 1:58.1 212 1031 23 163
30:00.0 783m 1:54.9 230 1093 24 170

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

Beautiful effort Dino, big congrats

[mjk]

First ever post on the C2 forum

I'm a former college rower who got an old model C at the start of COVID quarantine, and upgraded it to a PM5 and the newer handle. Have rowed 800k since mid-March. For the first few months I focused on just getting easy meters in, then added some simple intervals in July (ex: 5x5min, 8x500m).

I never rowed a 5000m TT in college (we did 6000m instead), but this week I did a TT for 5k and finished in 16:41.8 (1:40.1/500m) average stroke rate of 30. Since I hadn't rowed a 5000m TT before, its technically a PR, but my split for 6000m in college was faster (19:27, 1:37.2/500m).

I've been out of competitive rowing for 6 years, and have put on muscle after college rowing, so I'm about 20 lbs heavier than I was in college. My long-term goal with the extra muscle and 1000m shorter is to get my post-college 5000m to the same split my college 6000m was at, which would come out to be a 16:12 5000m. How long would you all think that would take? 1-2 years?

[Dangerscouse]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
6:00.0 773m 1:56.4 222 1063 22 148
9:00.0 773m 1:56.4 222 1063 22 151
12:00.0 772m 1:56.5 221 1060 23 153
15:00.0 772m 1:56.5 221 1060 23 156
18:00.0 773m 1:56.4 222 1063 23 160
21:00.0 772m 1:56.5 221 1060 23 162
24:00.0 771m 1:56.7 220 1057 23 162
27:00.0 762m 1:58.1 212 1031 23 163
30:00.0 783m 1:54.9 230 1093 24 170

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

Well done Dino, all of those Zwift metres are paying off now. Don't underestimate the benefits of a well placed rest day

[MartinSH4321]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
...

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

Well done Dino, good you struggled through these last minutes! At the longer TTs it helps to know how many effort you've already put in that shouldn't be wasted, this thought prevented me from some HDs

[winniewinser]

After (another) day off yesterday when gardening/yard work was enough exercise for one day, debated what to do today... swung between 'I really should do some sharp intervals' to 'an hour SS will do' to 'maybe I'll have a crack at 30min PB'....

In the back of my mind I was thinking maybe 7777 was possible (+70), but this idea went south after 5k as any thoughts of a ramp up was replaced by lets just get this done. I almost let it go between 24-27 mins, but once into last 3mins wasn't going to chuck away 27 mins of effort! Deep into the red zone and just about hit MHR at the end. Was already double breathing with 10 mins to go and last two mins just sucking in what I could!

Ended up +22m on PB from last year with 7730m :

1k WU

Time Meters Pace Watts Cal/Hr S/M AHR
30:00.0 7,730m 1:56.4 222 1063 22 156
3:00.0 780m 1:55.3 228 1084 22 144
6:00.0 773m 1:56.4 222 1063 22 148
9:00.0 773m 1:56.4 222 1063 22 151
12:00.0 772m 1:56.5 221 1060 23 153
15:00.0 772m 1:56.5 221 1060 23 156
18:00.0 773m 1:56.4 222 1063 23 160
21:00.0 772m 1:56.5 221 1060 23 162
24:00.0 771m 1:56.7 220 1057 23 162
27:00.0 762m 1:58.1 212 1031 23 163
30:00.0 783m 1:54.9 230 1093 24 170

I was rowing a route on Zwift at the time... so after grabbing a drink and spending just a minute on the side of the road, knuckled down again to complete the Innsbruck Lutscher route I was on although I didn't realise it was a lap and a half to complete the route with a second trip up to a summit, so after 5k jacked it in and will have to re-do that route another day

Time Meters Pace Watts Cal/Hr S/M AHR
21:08.6 5,003m 2:06.7 172 891 21 142

Then a proper WD just slowly spinning on my bike for 10 mins.

Well done Dino, great result

[Dino]

Congrats Dino! I think you have a bit more in you looking at that heart rate. 7 beats down from your max with 3 minutes to go probably means you could have pushed earlier. But that just means you're fitter than you think you are!

Beautiful effort Dino, big congrats

Well done Dino, good you struggled through these last minutes! At the longer TTs it helps to know how many effort you've already put in that shouldn't be wasted, this thought prevented me from some HDs

Well done Dino, all of those Zwift metres are paying off now. Don't underestimate the benefits of a well placed rest day

Well done Dino, great result

Thanks all

Boomingway - Any more than 1 min at MHR though I would be rolling off the seat in a heap! I wasn't using the HRM as a guide or in anyway shaping what I was doing, but it did hit 172 on the last stroke which is equal to the max I have ever seen. The last 9 mins were >=95% MHR

I couldn't have hit those splits from 2-8 if I had been trying! I have no idea how they ended up being within 2m of each other!
Stu - re Zwift meters... yep = definitely helping to get back to where I was May/June 2019. Couple of 300k months does wonders! and rest days I agree are important. I am doing on average 5 days a week which is plenty for me.

That was faster than my 6k PB but I only did the 6k as part of the heptathlon so in no hurry to revisit that one.
Back to concentrating on the hour now to eek out a few more meters there. This one was a bonus

[max_ratcliffe]

<>
30:00.0 7,730m 1:56.4 222 1063 22 156
<>

Cracking result Dino,
Well done for gutsing it out when you were wavering at 24-27. How you have any energy for more rowing after a PB is beyond me, but I guess that's the endurance you've built coming to the fore.