New Personal Best! Brag About That New Pb!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
Sakly
Half Marathon Poster
Posts: 3576
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » January 5th, 2023, 9:09 am

Dangerscouse wrote:
January 5th, 2023, 8:42 am
Sakly wrote:
January 5th, 2023, 6:32 am
#CTC - 1k TT

Not ideal conditions, surprisingly felt the 60min session from yesterday in my legs and back, but I had planned to go for the CTC first try this week. Also training plan for the week was disrupted as the 60min row was planned for Tuesday...

~3k warmup

1k TT:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:14.0	1,000m	1:37.0	383	1619	32	167
0:38.5	200m	1:36.2	393	1650	33	156
0:38.6	200m	1:36.5	389	1640	31	168
0:39.1	200m	1:37.7	375	1589	31	170
0:39.0	200m	1:37.5	378	1599	34	171
0:38.7	200m	1:36.7	386	1630	34	172
-10.6s vs old PB

Unfortunately PM5 showed 3:13.9, but ergdata gave me the 3:14 flat 😅
Hopefully I get another attempt this month.
That's more like what I was expecting from you. Great row. Were the 1:37s due to feeling like too much of a struggle, or a decision to back off and attack near the end?
Hehe, good to match your expectations 😄😄

Neither too much effort, nor a conscious decision to back off. This was due to limited strength today as I was not fully recovered. I could finish the row more or less easy with the 1:37 pace from cv point of view (you see the low heat rate), but was stalling at power level.
So I hope to get another attempt this month with fresh legs - think about 3:12 could be possible, perhaps more...
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

GlennUk
2k Poster
Posts: 498
Joined: November 12th, 2013, 12:22 pm

Re: New Personal Best! Brag About That New Pb!

Post by GlennUk » January 5th, 2023, 10:02 am

aussie nick wrote:
January 5th, 2023, 2:49 am
GlennUk wrote:
December 24th, 2022, 3:11 am
New 100m PB

I started training for the 100m sprint on 25th September, no really too sure what strategy to follow.

In the end i focussed on increasing my spm, starts and weights (DL/Squats/Upright rowing).

The biggest improvements in power/speed seem to have come his month.

My low pull has gone from 1:21.x (a rolling effort) to a solid 1:16.x from a standing start.

I have seen 805W on the PM5 once and high 790s a few times.

My spm have risen to an average of 49spm (over two 100m TT i did yesterday 15mins apart).

My pb has now dropped to 15.9s for the 100m (although the PM5 kindly rounds it up to 16.0) which puts me no.2 in the UK so far this season and tied at No.9 WW for my age/weight (verified times).

I am not done with this yet, will keep training over the next few weeks see if i can get faster.
congratulations Glenn! I'd like to try to improve my 100 too and feel my start is the biggest issue....what do your first 3-4 strokes look like?
I have been playing with the DF to determine how best to get to to max pace as quickly as possible. It appears that I have found my 'sweet spot' for the DF which if i raise or lower it, it negatively impacts on my start.

When i do my training, i use Just Row, and do a start, then let the flywheel stop then do another so the data from the 1st start always looks a bit odd, but subsequent 'starts' give a better idea. I find that i can go from stationary to full power in min 3 strokes but average 4.0 at my chosen DF.

Its also worth noting that my LP is 1:16.0 and whilst i may pull a number of strokes close to that pace, this is usually about 30/40m into the row.

Just checking the data from my pb the first few data data points are:

0.8s 131.8/500m
1.2s 131.8/500m
1.8s 102.1/500m
3.0s 102.1/500m
4.1s 83.1/500m (this equates to c.3.6 strokes estimated using spm recorded by C2 up to this point)
5.4s 76.5/500m

HTH

Glenn
Age 61, on 2/01/22 I rowed 115,972m 11hrs 17m 57s and raised £19k for https://www.havenshospices.org.uk/ Thanks for all the support

Donations to https://www.justgiving.com/fundraising/ ... ctpossible

KeithT
Half Marathon Poster
Posts: 3225
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » January 5th, 2023, 2:35 pm

Sakly wrote:
January 5th, 2023, 6:32 am
#CTC - 1k TT

Not ideal conditions, surprisingly felt the 60min session from yesterday in my legs and back, but I had planned to go for the CTC first try this week. Also training plan for the week was disrupted as the 60min row was planned for Tuesday...

~3k warmup

1k TT:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:14.0	1,000m	1:37.0	383	1619	32	167
0:38.5	200m	1:36.2	393	1650	33	156
0:38.6	200m	1:36.5	389	1640	31	168
0:39.1	200m	1:37.7	375	1589	31	170
0:39.0	200m	1:37.5	378	1599	34	171
0:38.7	200m	1:36.7	386	1630	34	172
-10.6s vs old PB

Unfortunately PM5 showed 3:13.9, but ergdata gave me the 3:14 flat 😅
Hopefully I get another attempt this month.
Woohoo, that's a massive improvement in the 1K! Overall it was paced pretty good and as Stu said, this is closer to what I would expect from you. Bummer on the .1 second, I have had that before and it's really irritating when it's at a more "targeted number" - like at the 2019 WRIC my monitor showed 6:29.9 but my official time was 6:30.0 - that really irked me despite being happy with the result.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

winniewinser
Half Marathon Poster
Posts: 3921
Joined: August 9th, 2019, 9:35 am
Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » January 5th, 2023, 3:07 pm

p_b82 wrote:
January 4th, 2023, 1:01 pm

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
8:14.1	2,000m	2:03.5	186	939	29	173
1:36.1	400m	2:00.1	202	994	31	158
1:37.5	400m	2:01.8	193	965	29	172
1:41.3	400m	2:06.6	172	893	29	174
1:41.0	400m	2:06.2	174	898	29	178
1:38.2	400m	2:02.7	189	951	31	183
Congrats on the holy grail PB 👏👏
Sakly wrote:
January 5th, 2023, 6:32 am
#CTC - 1k TT

Not ideal conditions, surprisingly felt the 60min session from yesterday in my legs and back, but I had planned to go for the CTC first try this week. Also training plan for the week was disrupted as the 60min row was planned for Tuesday...

~3k warmup

1k TT:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:14.0	1,000m	1:37.0	383	1619	32	167
0:38.5	200m	1:36.2	393	1650	33	156
0:38.6	200m	1:36.5	389	1640	31	168
0:39.1	200m	1:37.7	375	1589	31	170
0:39.0	200m	1:37.5	378	1599	34	171
0:38.7	200m	1:36.7	386	1630	34	172
-10.6s vs old PB

Unfortunately PM5 showed 3:13.9, but ergdata gave me the 3:14 flat 😅
Hopefully I get another attempt this month.
Top work Sascha 👏👏👏
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

Sakly
Half Marathon Poster
Posts: 3576
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » January 5th, 2023, 5:07 pm

KeithT wrote:
January 5th, 2023, 2:35 pm
Woohoo, that's a massive improvement in the 1K! Overall it was paced pretty good and as Stu said, this is closer to what I would expect from you. Bummer on the .1 second, I have had that before and it's really irritating when it's at a more "targeted number" - like at the 2019 WRIC my monitor showed 6:29.9 but my official time was 6:30.0 - that really irked me despite being happy with the result.
Thx Keith!
The old 1k PB was really out of date, it was my first attempt ever from January last year fresh on the erg. So it was absolutely clear to get a new PB, the only question was how big the improvement would be. Even my 4x1k intervals last week gave me 4 times a new PB with lowest at 3:20, so I was very confident to go much below that. The .1 does not really matter to me as I already know that I will get the number down in the next attempt 💪💪
winniewinser wrote:
January 5th, 2023, 3:07 pm
Top work Sascha 👏👏👏
Thx Alex 😊
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

aussie nick
10k Poster
Posts: 1375
Joined: June 21st, 2021, 7:12 pm

Re: New Personal Best! Brag About That New Pb!

Post by aussie nick » January 5th, 2023, 8:30 pm

yes, congrats on the 1k mate and a time that now fits with the PRs above and below that one. More progress to come I'm sure
M/52/6ft/86kg
took up rowing during pandemic

500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m

Sakly
Half Marathon Poster
Posts: 3576
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » January 6th, 2023, 12:53 am

aussie nick wrote:
January 5th, 2023, 8:30 pm
yes, congrats on the 1k mate and a time that now fits with the PRs above and below that one. More progress to come I'm sure
Thx Nick!
Right, now the times of .5, 1k, 2k are more fitting, even if I am sure they do not show the full potential I currently have.
The longer distances are also out of date and I can go faster, but I need time and some good preparation to attack all the distances 😄
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 358m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:15.9
500m: 1:26.0
1k: 3:07.8
2k: 6:37.1
5k: 17:26.2
6k: 21:03.5
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

p_b82
6k Poster
Posts: 640
Joined: August 8th, 2022, 1:24 pm
Location: South Somerset, UK

Re: New Personal Best! Brag About That New Pb!

Post by p_b82 » January 10th, 2023, 1:54 pm

Had a crack at the 30mins I'd set back in October (6371 @2:21.2); I knew I could beat it, as it was at the same pace I'd done a 10k at the same month.

I knew 2:13 wouldn't be viable so was aiming sub 2:17 - didn't quite make it as faded hard in the penultimate 5mins. Bad stitch developed again and I was very very close to HD'ing twice; the second just before the last split was about to start as I was rather uncomfortable, but I did know even with the bad split I was on course to get some decent gains.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,556m	2:17.2	135	765	27	178
5:00.0	1,103m	2:15.9	139	778	27	162
10:00.0	1,099m	2:16.4	138	773	27	175
15:00.0	1,100m	2:16.3	138	775	27	181
20:00.0	1,093m	2:17.2	135	766	27	182
25:00.0	1,069m	2:20.3	127	736	27	181
30:00.0	1,092m	2:17.3	135	764	27	187
M 6'4 born:'82
PB's
'23: HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
'25: 6k: 25:05.4
Logbook

DavidA
10k Poster
Posts: 1479
Joined: March 16th, 2006, 4:35 pm
Location: Amberley Village, OH
Contact:

Re: New Personal Best! Brag About That New Pb!

Post by DavidA » January 10th, 2023, 3:58 pm

p_b82 wrote:
January 10th, 2023, 1:54 pm
Had a crack at the 30mins I'd set back in October (6371 @2:21.2); I knew I could beat it, as it was at the same pace I'd done a 10k at the same month.

I knew 2:13 wouldn't be viable so was aiming sub 2:17 - didn't quite make it as faded hard in the penultimate 5mins. Bad stitch developed again and I was very very close to HD'ing twice; the second just before the last split was about to start as I was rather uncomfortable, but I did know even with the bad split I was on course to get some decent gains.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,556m	2:17.2	135	765	27	178
5:00.0	1,103m	2:15.9	139	778	27	162
10:00.0	1,099m	2:16.4	138	773	27	175
15:00.0	1,100m	2:16.3	138	775	27	181
20:00.0	1,093m	2:17.2	135	766	27	182
25:00.0	1,069m	2:20.3	127	736	27	181
30:00.0	1,092m	2:17.3	135	764	27	187
Congratulations on a great PB! (Especially fighting through the stiches.)
Good luck with beating 2:17 next time.

David
63 y / 70 kg / 172 cm / 5 kids / 17 grandkids :)
Received my model C erg 18-Dec-1994
my log

Dutch
6k Poster
Posts: 642
Joined: March 21st, 2021, 8:19 am

Re: New Personal Best! Brag About That New Pb!

Post by Dutch » January 10th, 2023, 5:16 pm

p_b82 wrote:
January 10th, 2023, 1:54 pm
Had a crack at the 30mins I'd set back in October (6371 @2:21.2); I knew I could beat it, as it was at the same pace I'd done a 10k at the same month.

I knew 2:13 wouldn't be viable so was aiming sub 2:17 - didn't quite make it as faded hard in the penultimate 5mins. Bad stitch developed again and I was very very close to HD'ing twice; the second just before the last split was about to start as I was rather uncomfortable, but I did know even with the bad split I was on course to get some decent gains.
Well done and great to have finished even when under duress. :)
Age 54, 185cm 79kg

aussie nick
10k Poster
Posts: 1375
Joined: June 21st, 2021, 7:12 pm

Re: New Personal Best! Brag About That New Pb!

Post by aussie nick » January 10th, 2023, 7:59 pm

p_b82 wrote:
January 10th, 2023, 1:54 pm
Had a crack at the 30mins I'd set back in October (6371 @2:21.2); I knew I could beat it, as it was at the same pace I'd done a 10k at the same month.

I knew 2:13 wouldn't be viable so was aiming sub 2:17 - didn't quite make it as faded hard in the penultimate 5mins. Bad stitch developed again and I was very very close to HD'ing twice; the second just before the last split was about to start as I was rather uncomfortable, but I did know even with the bad split I was on course to get some decent gains.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,556m	2:17.2	135	765	27	178
5:00.0	1,103m	2:15.9	139	778	27	162
10:00.0	1,099m	2:16.4	138	773	27	175
15:00.0	1,100m	2:16.3	138	775	27	181
20:00.0	1,093m	2:17.2	135	766	27	182
25:00.0	1,069m	2:20.3	127	736	27	181
30:00.0	1,092m	2:17.3	135	764	27	187
congratulations on the PB...more to come I'm sure. Keep up the good work!
M/52/6ft/86kg
took up rowing during pandemic

500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m

Dangerscouse
Marathon Poster
Posts: 10759
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » January 11th, 2023, 8:51 am

p_b82 wrote:
January 10th, 2023, 1:54 pm
Had a crack at the 30mins I'd set back in October (6371 @2:21.2); I knew I could beat it, as it was at the same pace I'd done a 10k at the same month.

I knew 2:13 wouldn't be viable so was aiming sub 2:17 - didn't quite make it as faded hard in the penultimate 5mins. Bad stitch developed again and I was very very close to HD'ing twice; the second just before the last split was about to start as I was rather uncomfortable, but I did know even with the bad split I was on course to get some decent gains.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,556m	2:17.2	135	765	27	178
5:00.0	1,103m	2:15.9	139	778	27	162
10:00.0	1,099m	2:16.4	138	773	27	175
15:00.0	1,100m	2:16.3	138	775	27	181
20:00.0	1,093m	2:17.2	135	766	27	182
25:00.0	1,069m	2:20.3	127	736	27	181
30:00.0	1,092m	2:17.3	135	764	27	187
That's a huge chunk to knock off your PB :shock:
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

p_b82
6k Poster
Posts: 640
Joined: August 8th, 2022, 1:24 pm
Location: South Somerset, UK

Re: New Personal Best! Brag About That New Pb!

Post by p_b82 » January 12th, 2023, 6:08 am

Thanks again all!

Focusing on the longer slower stuff I think for me has definitely been the right approach; my CV system is in a lot better state than it was and that's what's helping go that extra little bit further in my attempts currently..

I think I'm now also just about starting to push to my absolute limit on my TT's, rather than thinking that 95% was my 100%.

I doubt my future gains are going to jump by the same rate as they have been!
M 6'4 born:'82
PB's
'23: HM=1:36:08.0, 60'=13,702m
'24: 500m=1:37.7, 2k=7:44.80, 5k=20:42.9, 10k=42:13.1, FM=3:18:35.4, 30'=7,132m
'25: 6k: 25:05.4
Logbook

Dangerscouse
Marathon Poster
Posts: 10759
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » January 12th, 2023, 11:29 am

p_b82 wrote:
January 12th, 2023, 6:08 am
I think I'm now also just about starting to push to my absolute limit on my TT's, rather than thinking that 95% was my 100%.

I doubt my future gains are going to jump by the same rate as they have been!
Good. This is when the small incremental gains mean more, as you're desperately fighting for them.

I always remember a very good rower saying after a break from rowing due to injury, "this is going to be hard. Good, I don't want it any other way". Just mentally chew on that when you're struggling, and hopefully you'll be surprised with productive it can be.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

jamesg
Marathon Poster
Posts: 4226
Joined: March 18th, 2006, 3:44 am
Location: Trentino Italy

Re: New Personal Best! Brag About That New Pb!

Post by jamesg » January 14th, 2023, 4:56 am

Trying some years-end PBs after a few C2 WODs.

2023-01-14. 4 min: 967m, 104 strokes, 183W.
2022-12-09. 500m: 1:52.2, 59 strokes, 248W.

Usually work at just over 6W'.
08-1940, 179cm, 83kg.

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