New Personal Best! Brag About That New Pb!

[Dpoleit89]

New pb on skierg hm!

21097 1:19:23.4 - 1.52:8 - 54 - drag factor 108 -
1st 5000m 19:00.6 - 1:54 - 54
2nd 5000m 18:45.5 - 1:52.5 - 54
3rd 5000m 18:50.3 - 1:53 - 54
4th 5000m 18:45.8 - 1:52.5 - 54
Last 1097 4:01.2 - 1:49.9 - 56

Felt revitalised and dead at the same time all afternoon long at work

[bassongirl]

Thanks to all of you. You don't know how motivating your comments are for me. Sub 45 is miles away but I will keep rowing. I just don't know how to proceed now. I feel that it helps enormously to follow a specific training plan as it helps to keep up consistency. My goal is 30k per week, maybe more. Should I focus on 2k or 5k or just mix long rows, hard rows and intervalls?
How do you proceed after finishing a plan?

[alex9026]

Thanks to all of you. You don't know how motivating your comments are for me. Sub 45 is miles away but I will keep rowing. I just don't know how to proceed now. I feel that it helps enormously to follow a specific training plan as it helps to keep up consistency. My goal is 30k per week, maybe more. Should I focus on 2k or 5k or just mix long rows, hard rows and intervalls?
How do you proceed after finishing a plan?

With that sort of finish, you aren't as far away from 45:00 as you think. Across the 30k a week, how many sessions are you wanting to fit in? I don't believe I can post a link, but the Pete Plan 5k has a "lite" version consisting of three interval sessions a week, you could top this up with a steady state session. It's 12 weeks in duration and if you're motivated by following a plan (my downfall, I can't!) it should bring your 10k time down.

[MPx]

....or just mix long rows, hard rows and intervalls?

All the plans I've ever seen do just this. Its the focus that varies. Are you training to improve a target score or just general fitness and "all" scores?
Some choose periodisation and try to focus on (say) distance pieces for part of the year and maybe concentrate on 2k or sprints at another time - this will tend to lead ultimately to some better PBs but can make wider participation difficult as competitions have a habit of asking for a piece out of your sequence. I just follow a plan for all round preservation of ability - no longer looking for specific PBs just the best I can do when the time comes.

If you have some favourite workouts then write yourself a plan doing all the pieces you enjoy - just make sure it also includes the things you don't enjoy so much to cover all the ground - so thats long rows, long intervals, and short intervals. Among the other "rules of the game": know how many sessions per week - if its most days then only 2 hard days - the others challenging but not hard; if its 4 days or less then every session should be pretty challenging. Be ready to substitute in random sessions for motivation/fun/participation like the CTC or C2 challenges as they crop up - there's usually an obvious substitute - eg this months CTC instead of a sprint interval; next month's a TT instead of a long interval. Have enough alternative pieces of a type so that they only cycle round every few weeks - PetePlan has 3 weeks, I prefer 6 (eg sprint intervals I do include the 250>1k pyramid on 90" rest per 250; 6x500m 2r; 10x1min 1r; 8x500 3:30r; 16x250 90"r. So that's at least 5 weeks before a repeat and even more if there's another sprint challenge that pops up. That gives time for a bit of improvement on each repeat.

Or, if you like someone else to write it all down for you then Alex's suggestion of the PP5k should suit very well....

[Sakly]

New pb on skierg hm!

21097 1:19:23.4 - 1.52:8 - 54 - drag factor 108 -
1st 5000m 19:00.6 - 1:54 - 54
2nd 5000m 18:45.5 - 1:52.5 - 54
3rd 5000m 18:50.3 - 1:53 - 54
4th 5000m 18:45.8 - 1:52.5 - 54
Last 1097 4:01.2 - 1:49.9 - 56

Felt revitalised and dead at the same time all afternoon long at work

Wow - well done!
I couldn't imagine to hold such a rate for so long!
My 500 intervals have a rate below that

[Dpoleit89]

for me it's natural.
I wouldn't know how to keep a low rate

[Kerry1960]

3k warmup then another tilt at CTC. Managed a 0.4 sec improvement.

Time Meters Pace Watts Cal/Hr S/M
2:02.2 624m 1:37.9 373 1583 36
0:29.4 156m 1:34.2 418 1739 37
0:29.6 312m 1:34.8 410 1710 37
0:31.0 468m 1:39.3 357 1528 37
0:32.3 624m 1:43.5 315 1385 35

[Kerry1960]

Sorry wrong thread above.

[Sakly]

for me it's natural.
I wouldn't know how to keep a low rate

During my 15min skierg gym warmup today I tried a tiny small rate ladder every 3min, starting at 30. When I reached 34 strokes, I was already at a 1:51 split, so it seems we have a completely different kind of stroke
Anyway, the result counts and this is really great

[Dangerscouse]

New pb on skierg hm!

21097 1:19:23.4 - 1.52:8 - 54 - drag factor 108 -
1st 5000m 19:00.6 - 1:54 - 54
2nd 5000m 18:45.5 - 1:52.5 - 54
3rd 5000m 18:50.3 - 1:53 - 54
4th 5000m 18:45.8 - 1:52.5 - 54
Last 1097 4:01.2 - 1:49.9 - 56

Felt revitalised and dead at the same time all afternoon long at work

I don't know much about skierg, but I do know sub 80 has got to be a proper effort. Well done.

[Dangerscouse]

Thanks to all of you. You don't know how motivating your comments are for me. Sub 45 is miles away, but I will keep rowing. I just don't know how to proceed now. I feel that it helps enormously to follow a specific training plan as it helps to keep up consistency. My goal is 30k per week, maybe more. Should I focus on 2k or 5k or just mix long rows, hard rows and intervalls?
How do you proceed after finishing a plan?

I agree with Alex, you're not there just yet, but it's definitely possible. Another vote for the PP5k. It's a great plan and will give you benefits for 10k and 2k too.

The loss of direction after finishing a plan is natural, and you ideally need to let it wash over you and then refocus on something else. Don't dwell on it, and don't let it lose your focus, and soon enough, you'll be up and rowing again

[DavidA]

Hi, it's the teetotaller here! New HM PB this morning - 1:38:49.5 (35 second improvement). Over the moon!

Woo Hoo!
Congratulations!
Big improvement.

David

[DavidA]

New 10k pb

I had the afternoon off and kids are away overnight. I decided to attempt the 10k time trial I planned for sunday after following the 10k plan by RowAlong for 5 month. Well, I was quite nervous as I never tried a real 10k time trial. Although I felt quite rested my HR was way to high starting with 100 pbm
Than at 1 km (which didn't feel well at all) my husband called me and I had to quit. After that I tried again. Again pace felt too slow and HR too high. But I didn't want to give up and just rowed on and on. I was pretty sure I wouldn't be able to achieve my goal of a sub 2:20 pace. I just wanted to see how far I could row. But than I sneaked up to the 2:20 and gave nearly everything I could HR being far beyond AT. I ended up with a 2:19.8 pace and 46:36.1 improving my pb by 1:09 minute. Quite proud

Time Meters Pace Watts Cal/Hr S/M
46:36.1 10,000m 2:19.8 128 740 23 173
4:45.5 1,000m 2:22.7 120 714 23 163
4:44.1 2,000m 2:22.0 122 720 23 161
4:43.6 3,000m 2:21.8 123 722 23 164
4:41.6 4,000m 2:20.8 125 731 23 172
4:41.7 5,000m 2:20.8 125 731 23 169
4:41.3 6,000m 2:20.6 126 732 23 175
4:39.7 7,000m 2:19.8 128 740 23 179
4:37.0 8,000m 2:18.5 132 753 24 182
4:35.4 9,000m 2:17.7 134 761 24 184
4:26.3 10,000m 2:13.1 148 810 25 188

That's awesome! Especially after having to start over, and not really feeling right about things.
Terrific improvement as well!

David

[DavidA]

New pb on skierg hm!

21097 1:19:23.4 - 1.52:8 - 54 - drag factor 108 -
1st 5000m 19:00.6 - 1:54 - 54
2nd 5000m 18:45.5 - 1:52.5 - 54
3rd 5000m 18:50.3 - 1:53 - 54
4th 5000m 18:45.8 - 1:52.5 - 54
Last 1097 4:01.2 - 1:49.9 - 56

Felt revitalised and dead at the same time all afternoon long at work

Wow!
That is a great time! Especially on the skierg I think.

David

[HornetMaX]

Taper week before 2K time trial this week-end, went for a 500m TT to build confidence.
Not a big improvement, but 1:35.3 (from 1:36.6) and much less fly and die than usual. Good 'nough. Hopefully.

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
1:35.3 	500m 	1:35.3 	404 	1691 	38 	176
0:23.7 	125m 	1:34.8 	411 	1713 	40 	165
0:23.6 	250m 	1:34.4 	416 	1731 	38 	176
0:23.8 	375m 	1:35.2 	406 	1696 	38 	180
0:24.1 	500m 	1:36.4 	391 	1644 	37 	183