New Personal Best! Brag About That New Pb!

[EarthRower]

I tried to do a 2:00 rate 20, but couldn’t control the rating enough. Nevertheless, finished 30min as a PB.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,538m 1:59.3 206 1007 22 169

5:00.0 1,253m 1:59.7 204 1002 23 157
10:00.0 1,257m 1:59.3 206 1008 23 165
15:00.0 1,253m 1:59.7 204 1002 22 169
20:00.0 1,255m 1:59.5 205 1005 21 173
25:00.0 1,254m 1:59.6 204 1003 21 175
30:00.0 1,268m 1:58.2 211 1027 24 175

[KeithT]

I tried to do a 2:00 rate 20, but couldn’t control the rating enough. Nevertheless, finished 30min as a PB.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,538m 1:59.3 206 1007 22 169

5:00.0 1,253m 1:59.7 204 1002 23 157
10:00.0 1,257m 1:59.3 206 1008 23 165
15:00.0 1,253m 1:59.7 204 1002 22 169
20:00.0 1,255m 1:59.5 205 1005 21 173
25:00.0 1,254m 1:59.6 204 1003 21 175
30:00.0 1,268m 1:58.2 211 1027 24 175

Excellent, you went over 7500 and got a PB and paced it consistently.

[Dangerscouse]

I tried to do a 2:00 rate 20, but couldn’t control the rating enough. Nevertheless, finished 30min as a PB.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,538m 1:59.3 206 1007 22 169

5:00.0 1,253m 1:59.7 204 1002 23 157
10:00.0 1,257m 1:59.3 206 1008 23 165
15:00.0 1,253m 1:59.7 204 1002 22 169
20:00.0 1,255m 1:59.5 205 1005 21 173
25:00.0 1,254m 1:59.6 204 1003 21 175
30:00.0 1,268m 1:58.2 211 1027 24 175

Given your height and weight, this is a significant result. Well done

[DavidA]

I tried to do a 2:00 rate 20, but couldn’t control the rating enough. Nevertheless, finished 30min as a PB.
Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,538m 1:59.3 206 1007 22 169

5:00.0 1,253m 1:59.7 204 1002 23 157
10:00.0 1,257m 1:59.3 206 1008 23 165
15:00.0 1,253m 1:59.7 204 1002 22 169
20:00.0 1,255m 1:59.5 205 1005 21 173
25:00.0 1,254m 1:59.6 204 1003 21 175
30:00.0 1,268m 1:58.2 211 1027 24 175

Even if you didn't get the workout you planned, you got a PB - which is great!
Beating 7500 m is a big milestone. Congraulations!

David

[EarthRower]

Thank you all! I am approaching my one-year anniversary on the Erg. Looking back, I have improved a lot thanks to tips from you . My UT2 power increased by about 60 watts, and I also went below 7:20 for 2k. Still, lots of exercise is needed for a sub 7 2k, but I am more hopeful than when I started.

[Pendolino]

Thanks all, so it's a case of knowing your body and judging it based on experience really? Regarding the intervals, I find that I'm much better when I have 2 mins vs 1 min rest, especially when we're talking about 6 x 500 m +!

I've just done my first HM too, and I decided to do it at a pace of 2:20 and really focus on form, and I managed to stick to it, finishing in 1 hr 38 mins precisely! OK, I lied, I did the last 500 metres at 1:40, couldn't help it! I felt almost zero breathlessness afterwards and actually stopped sweating about halfway through strangely. After 10,000 metres, the worst part was having to shift in the seat every 1000 metres or so to stop my bum going dead also managed to turn my calluses back into blisters! Loads left in the tank, but really enjoyed the experience of rowing and not being attacked by lactic acid for half the experience for once haha...

Alas, back to intervals tomorrow...

[Dangerscouse]

Thanks all, so it's a case of knowing your body and judging it based on experience really? Regarding the intervals, I find that I'm much better when I have 2 mins vs 1 min rest, especially when we're talking about 6 x 500 m +!

I've just done my first HM too, and I decided to do it at a pace of 2:20 and really focus on form, and I managed to stick to it, finishing in 1 hr 38 mins precisely! OK, I lied, I did the last 500 metres at 1:40, couldn't help it! I felt almost zero breathlessness afterwards and actually stopped sweating about halfway through strangely. After 10,000 metres, the worst part was having to shift in the seat every 1000 metres or so to stop my bum going dead also managed to turn my calluses back into blisters! Loads left in the tank, but really enjoyed the experience of rowing and not being attacked by lactic acid for half the experience for once haha...

Alas, back to intervals tomorrow...

Exactly that. Trial and error is important as it's all about what you can do, so don't be afraid to experiment & occasionally fail.

The first HM should always be done conservatively as you've got no idea what to expect, but you clearly can go faster than this.

Blisters will eventually toughen up, but I always use liquid chalk and recently I've started to drape a hand towel over the handle after halfway through a HM. It takes a little bit of practice to get it right without slowing down, but it's worth it. I'm notably sweatier following Covid 18 months ago, so my hands are more of an issue now.

[Pendolino]

Thanks all, so it's a case of knowing your body and judging it based on experience really? Regarding the intervals, I find that I'm much better when I have 2 mins vs 1 min rest, especially when we're talking about 6 x 500 m +!

I've just done my first HM too, and I decided to do it at a pace of 2:20 and really focus on form, and I managed to stick to it, finishing in 1 hr 38 mins precisely! OK, I lied, I did the last 500 metres at 1:40, couldn't help it! I felt almost zero breathlessness afterwards and actually stopped sweating about halfway through strangely. After 10,000 metres, the worst part was having to shift in the seat every 1000 metres or so to stop my bum going dead also managed to turn my calluses back into blisters! Loads left in the tank, but really enjoyed the experience of rowing and not being attacked by lactic acid for half the experience for once haha...

Alas, back to intervals tomorrow...

Exactly that. Trial and error is important as it's all about what you can do, so don't be afraid to experiment & occasionally fail.

The first HM should always be done conservatively as you've got no idea what to expect, but you clearly can go faster than this.

Blisters will eventually toughen up, but I always use liquid chalk and recently I've started to drape a hand towel over the handle after halfway through a HM. It takes a little bit of practice to get it right without slowing down, but it's worth it. I'm notably sweatier following Covid 18 months ago, so my hands are more of an issue now.

Ahh, like myself you nearly made it through but got caught in the March wave last year? Same thing, and like yourself I sweat more since. I've always been a perspirator, but the sweat falls off me nowadays!

I'll give the chalk a go, although the calluses have become sentimental, like a badge of honour almost. It's also interesting to analyse them to see where I'm holding the handle lopsided - I have more on my left hand than my right, and in different places. I've started using your method of fingertips only recently, and found a small increase in power and endurance results. I've also dropped the DF from ~ 145 to ~ 137 and discovered a small gain there as well. Dropped half a second on the 3 x 1500s today, compared to a week ago. Comfortably below 2:00 on those now, at around 1:58. The 20 minute 5k bar feels like it's continuing to lower, very slowly! The pace predictor is giving me a 5k time between 19:55 and 20:30 now, depending on which two values I use. Hopefully another month and I'll attempt it!

[Gustel]

Surprise PB. My plan was to do a 30min at 2:00 pace as a harder session. It felt so nice that I finished with a 1:57.4 average. My previous best was 1:58.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,664m 1:57.4 216 1043 26 155
5:00.0 1,250m 2:00.0 203 997 25 143
10:00.0 1,265m 1:58.5 210 1022 26 153
15:00.0 1,272m 1:57.9 213 1034 27 152
20:00.0 1,278m 1:57.3 216 1044 27 157
25:00.0 1,290m 1:56.2 223 1066 27 162
30:00.0 1,310m 1:54.5 233 1102 28 167

[Kerry1960]

Gustel - Unplanned PBs are always good and a good strong finish here.

[Dangerscouse]

Surprise PB. My plan was to do a 30min at 2:00 pace as a harder session. It felt so nice that I finished with a 1:57.4 average. My previous best was 1:58.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,664m 1:57.4 216 1043 26 155
5:00.0 1,250m 2:00.0 203 997 25 143
10:00.0 1,265m 1:58.5 210 1022 26 153
15:00.0 1,272m 1:57.9 213 1034 27 152
20:00.0 1,278m 1:57.3 216 1044 27 157
25:00.0 1,290m 1:56.2 223 1066 27 162
30:00.0 1,310m 1:54.5 233 1102 28 167

That's a big improvement and did you feel like you had more to give at the end?

[Gustel]

Surprise PB. My plan was to do a 30min at 2:00 pace as a harder session. It felt so nice that I finished with a 1:57.4 average. My previous best was 1:58.

That's a big improvement and did you feel like you had more to give at the end?

Thanks. It felt surprisingly easy today. Maybe I should have aimed for a PB from the start. But these PBs by stealth are nice too.

[Gustel]

Gustel - Unplanned PBs are always good and a good strong finish here.

Thanks.

[Sakly]

Surprise PB.

Nice one - these give the best feedback for progress

[Gustel]

Surprise PB.

Nice one - these give the best feedback for progress

Thanks. It felt good. But now back to normal training.