New Personal Best! Brag About That New Pb!

[max_ratcliffe]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Very well done SF. I'm intrigued to know what was going through your head in the first 500m, and then between 3.5 and 4k.

That's the worst part and getting yourself back on track when you must have felt somewhat toey is very, very good indeed.

[Sakly]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Nice one

Also interested in your thoughts during the run like Max

This run seems to be more like a fly&die method - starting fast - loosing power and speed at the end.
If you really want to chop off 45s(!) you should think about a strategy for your session. Specially when 25% of this run was brutal for you. To reach your goal you need to get the pace to 1:51 - this is ~2s faster as your first split...

[sizzlefuzz]

Very well done SF. I'm intrigued to know what was going through your head in the first 500m, and then between 3.5 and 4k.

That's the worst part and getting yourself back on track when you must have felt somewhat toey is very, very good indeed.

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Nice one

Also interested in your thoughts during the run like Max

This run seems to be more like a fly&die method - starting fast - loosing power and speed at the end.
If you really want to chop off 45s(!) you should think about a strategy for your session. Specially when 25% of this run was brutal for you. To reach your goal you need to get the pace to 1:51 - this is ~2s faster as your first split...

Fly & die was not my intention, I had it in my mind that I wanted to try and do as close to "even splits" as possible, though in hindsight I realize that may have been a tad ambitious, though since my first 5K test back in November was at the end of my first full week of training with the rower, I feel that this is a more "true" baseline after looking at some more legitimate sessions (primarily YouTube stuff from RowAlong, albeit piecemeal as opposed to "following a strict plan".

Getting up to pace in the first 500m is tough for me as I have a tendency to overshoot or undershoot it, I can definitely see how getting up to speed more conservatively to maintain pace/rating during the entire TT would be helpful.

I realized I was "in trouble" when I hit 2k at roughly 7:30 when my 2K PB is 7.11.4, not to the point that I was going to not be able to finish, but that it was going to hurt in the process.

Most of my training is more of the Zone 2 style, though I am going to do a "defined" 5K plan from RowAlong next and test again and see what the difference is. I definitely need to get used to training at a higher rating, as I think I will make gains from being more efficient/powerful at a higher rating when I get more used to it, of course. As far as the eventual goal of 18:30ish, if it wasn't going to be hard, I wouldn't want to do it.

[Spinal]

TdS round 2.

10' bike and 10' skierg w/u including some power strokes towards the end.

Then

1:40.3 500m 1:40.3 347 1493 56 178
0:19.8 100m 1:38.9 361 1541 64 159
0:19.6 200m 1:38.0 372 1579 55 179
0:20.0 300m 1:40.0 350 1504 54 184
0:20.2 400m 1:41.0 340 1469 53 185
0:20.7 500m 1:43.5 316 1386 58 185

PB by 0.4s. Lower spm than last time, especially through the middle. Died at the end - not too painful but just didn't have any juice left in my arms.

I made a complete horlicks of my training for this. Couldn't decide whether to train for this or focus on next week's 2k, and ended up doing neither.

Big "hail mary" over the last 3 days:

• Friday - Weights and 300/250/200 r2'30" (egregious HD during final rep)

• Saturday - Weights including high rep (4x25) cable pull overs

• Sunday 2x20' 1'r ut2 recovery.

Last day to log this piece so was a bit nervous about an HD, but delighted to get a pb even if I couldn't quite catch Alex.

Well done on the 500mtr PB, I don't think I could hold 1:40 for 1min.

With correct pacing strategy you will get under 7:30 for the 2k

[winniewinser]

Thanks Alex,

The free spirits calculator suggests somewhere between 7.35 and 7.29 depending on what events I input. Not sure that sub 7.30 is achievable, but it's a tempting target.

7.25 for you?

I find that calculator quite accurate.....if I use my 500m and my 30' it comes pretty close at predicting my current 5km/10k. If that holds then 7:25 possibly but that seems a long way off my current 7:52 . I'd be happy to get sub 7:40 really but you never know I might crash and burn too

The 10k will be a challenge as the predictor say's I'm already at my target.

Great little challenge this. Some of the times on the leaderboard are bonkers but I've always just focused on my own times (and yours )

[KeithT]

Tour De Skierg week 2....500m TT...PB -5s

Bit annoying not to break 1:40 especially as the screen said 1:39.9 . Died a bit but on a 500m TT that's ok.

1:40.0 500m 1:40.0 58
0:24.5 125m 1:38.0 59
0:24.8 250m 1:39.2 58
0:25.4 375m 1:41.6 57
0:25.2 500m 1:40.8 59

Might go again

Excellent!! I agree have to try again soon to break 1:40.

[KeithT]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Wow that's a massive improvement and I love that you are already thinking about next goal. You seemed struggle in the same part of the 5K we all do - its a good mental battle.

[Spinal]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Great row, the 5k hurts

[winniewinser]

Tour De Skierg week 2....500m TT...PB -5s

Bit annoying not to break 1:40 especially as the screen said 1:39.9 . Died a bit but on a 500m TT that's ok.

1:40.0 500m 1:40.0 58
0:24.5 125m 1:38.0 59
0:24.8 250m 1:39.2 58
0:25.4 375m 1:41.6 57
0:25.2 500m 1:40.8 59

Might go again

Excellent!! I agree have to try again soon to break 1:40.

Cheers Keith

[winniewinser]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Massive improvement, congrats!

[Sakly]

Most of my training is more of the Zone 2 style, though I am going to do a "defined" 5K plan from RowAlong next and test again and see what the difference is. I definitely need to get used to training at a higher rating, as I think I will make gains from being more efficient/powerful at a higher rating when I get more used to it, of course. As far as the eventual goal of 18:30ish, if it wasn't going to be hard, I wouldn't want to do it.

I think intervals can help much to stay solid during harder and longer sessions. I performed much HIIT sessions in bodyweight stuff which obviously got me prepared well for rowing as I could handle longer distances very stable on a hard pace.
If you train zone 2 you get good at it. But not in the zone AT which is needed for such stuff
So I assume you WILL reach your goal when aligning the training

[aussie nick]

Very well done SF. I'm intrigued to know what was going through your head in the first 500m, and then between 3.5 and 4k.

That's the worst part and getting yourself back on track when you must have felt somewhat toey is very, very good indeed.

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Nice one

Also interested in your thoughts during the run like Max

This run seems to be more like a fly&die method - starting fast - loosing power and speed at the end.
If you really want to chop off 45s(!) you should think about a strategy for your session. Specially when 25% of this run was brutal for you. To reach your goal you need to get the pace to 1:51 - this is ~2s faster as your first split...

Fly & die was not my intention, I had it in my mind that I wanted to try and do as close to "even splits" as possible, though in hindsight I realize that may have been a tad ambitious, though since my first 5K test back in November was at the end of my first full week of training with the rower, I feel that this is a more "true" baseline after looking at some more legitimate sessions (primarily YouTube stuff from RowAlong, albeit piecemeal as opposed to "following a strict plan".

Getting up to pace in the first 500m is tough for me as I have a tendency to overshoot or undershoot it, I can definitely see how getting up to speed more conservatively to maintain pace/rating during the entire TT would be helpful.

I realized I was "in trouble" when I hit 2k at roughly 7:30 when my 2K PB is 7.11.4, not to the point that I was going to not be able to finish, but that it was going to hurt in the process.

Most of my training is more of the Zone 2 style, though I am going to do a "defined" 5K plan from RowAlong next and test again and see what the difference is. I definitely need to get used to training at a higher rating, as I think I will make gains from being more efficient/powerful at a higher rating when I get more used to it, of course. As far as the eventual goal of 18:30ish, if it wasn't going to be hard, I wouldn't want to do it.

congratulations on the big PR! that's a massive difference, well done!

it's an intimidating distance to time trial (for me at least...being far more of a sprinter). I'm terrified of bonking after going out too early, so always attempt to negative split. My plan ....if I'm feeling in PR shape...is to do the first 50-60% at just a little slower than my existing PR pace....where I KNOW I can finish because I've already done it...and then gradually ramp up the pace and seeing what I have left for a charge in the final 1k.

sometimes I've had nothing left and I've either done a small PR or very close to existing PR, but I've also managed 5-10 second improvements on the PR doing this and it's less intimidating when you first sit on the machine

[sizzlefuzz]

congratulations on the big PR! that's a massive difference, well done!

it's an intimidating distance to time trial (for me at least...being far more of a sprinter). I'm terrified of bonking after going out too early, so always attempt to negative split. My plan ....if I'm feeling in PR shape...is to do the first 50-60% at just a little slower than my existing PR pace....where I KNOW I can finish because I've already done it...and then gradually ramp up the pace and seeing what I have left for a charge in the final 1k.

sometimes I've had nothing left and I've either done a small PR or very close to existing PR, but I've also managed 5-10 second improvements on the PR doing this and it's less intimidating when you first sit on the machine

I totally understand your fear, I used to do a lot of road cycling (just for training/fun, not a racer by any means) and I know the feeling of pushing it and bonking/blowing up. Overall, my goals are more focused around putting in consistent, intelligent training programs for the various benchmark distances to grow my fitness and drop the times. Knowing how new I am to rowing and seeing the kind of times people are putting down in their 50s and 60s, I have years of fun ahead!

There are some great YouTube channels with rowing resources as well, where I'm going to base my next 5K TT in 6-8 weeks so I think I can lower this again. Simple, but not easy.

[Sakly]

I have years of fun ahead!
[...]
Simple, but not easy.

Correct mindest for training

[Dangerscouse]

Smashed my 5k PB yesterday:

Previously-20:35 from the first week of rowing back at the end of November...

Today:

Time Meters Pace Watts Cal/Hr S/M
19:15.5 5,000m 1:55.5 227 1080 25
1:52.6 500m 1:52.6 245 1143 26
1:53.0 1,000m 1:53.0 243 1134 27
1:54.8 1,500m 1:54.8 231 1096 25
1:54.4 2,000m 1:54.4 234 1104 26
1:55.0 2,500m 1:55.0 230 1092 27
1:55.0 3,000m 1:55.0 230 1092 25
1:56.4 3,500m 1:56.4 222 1063 24
1:59.6 4,000m 1:59.6 205 1004 24
1:58.0 4,500m 1:58.0 213 1033 24
1:56.7 5,000m 1:56.7 220 1057 24

The last 1200m was BRUTAL but I was definitely glad I put the time down. Looking to make a run at 18:30 or faster eventually.

Love it. Just smashed your PB and you're already thinking about smashing off another 45 seconds.

That 4k distance is exactly where you need to be regretting all of your decisions if you pace it correctly