New Personal Best! Brag About That New Pb!

[hjs]

Henry, your 8X.5 HD and this best time are both all-in, fly & fade efforts, aren't they? But first and last reps of the PB are bookends timewise! Amazing!!

Pacing wise not the best Jack. Haven,t done this work much lately, so having a bit of ringrust so to say. The first feel ok, the last 3 sting.......

[Galeere]

Congrats Jadomatis for your first HM and to Henry for a great 8x500. It is very interesting how such things work on one day and on another they do not.

[dohvb1]

On Thanksgiving, with my wife and son away at the in-laws, I decided instead of just sitting on the couch watching the Lions I would row a marathon. Not only did the Lions deliver a beatdown, but I did a new personal best and completed the marathon. My time was abysmal. I hadn't been on a rower in a month because of an ankle problem. With the start of the Holiday Challenge, I figured why not give it a shot. I started off a little too fast, had an idea of where I wanted to finish. At the halfway point I was hoping to finish. The last 8k, I was wondering what I could get for my rower on Craigslist, if I lived to sell it. But I finished it, and did I mention the Lions won. Other than a slightly sore backside, I feel pretty good the day after. Not to mention, it was a great way to start my run to 200k for the Holiday Challenge.

[Edward4492]

Nice job, the FM is a beast! I'm from South Jersey, big time Eagles fan. 'Nuff said.

[TomR]

courageous work, henry.

you gonna row a 6.20?

Cheers Tom.

Race on the 12 th next month. Will give it a shot, should be close. Will do a few sessions to give me of an idea. The 4x1k for one.

4x1k!

that's a horrible session. why don't you put broken glass on your seat while you're at?

[hjs]

4x1k!

that's a horrible session. why don't you put broken glass on your seat while you're at?

Yes, but it will tell me my 2k, glass won,t.

[TomR]

i'd choose a crystal ball (glass) over 4 x 1k

[Hillclimber]

Interval PB. Have a race commin up 12/12 over here.

So in the build up. Tried 8x500 on rest 1 min yesterday. Had sore legs got 138.0 with a hd on the 7th rep.

Today tried again, and this time got it. Pb was 135.4 from some years back this time. Pacing was a bit off, the last three hurt a good bit.

1 134.4 31
2 133.9 32
3 134.4 32
4 134.8 31
5 135.0 31
6 135.6 31
7 135.8 31
8 134.4 31

4k 12 38.5 134.8 drag 125 rest 1, standing starts. In the bag.

Nice PB Henry! Standing starts, too!!
Damien

[Hillclimber]

4x1k!

that's a horrible session. why don't you put broken glass on your seat while you're at?

Yes, but it will tell me my 2k, glass won,t.

Henry what rest (and formula) do you use in the 4 x 1k as a 2k predictor?
Damien

[hjs]

4x1k!

that's a horrible session. why don't you put broken glass on your seat while you're at?

Yes, but it will tell me my 2k, glass won,t.

Henry what rest (and formula) do you use in the 4 x 1k as a 2k predictor?
Damien

A bit of a strange one. The reason is I once started that way, so keep using it to get a fair comparison.

Rest 4.20, first and last min full rest, the 2.20 inbetween I row 500 meter. So I programme the pm with 1k, 1 min rest, 500m, 1min. X4.

The end result average is the minimal result I will go for during a race. So if the 4x1k average 1.40. That would be the minimal result I would aim for. Often just a but faster, but it is never far off.

I will post my main sessions next two weeks, so you will get an idea how It could work out Damian.

[Hillclimber]

A bit of a strange one. The reason is I once started that way, so keep using it to get a fair comparison.

Rest 4.20, first and last min full rest, the 2.20 inbetween I row 500 meter. So I programme the pm with 1k, 1 min rest, 500m, 1min. X4.

The end result average is the minimal result I will go for during a race. So if the 4x1k average 1.40. That would be the minimal result I would aim for. Often just a but faster, but it is never far off.

I will post my main sessions next two weeks, so you will get an idea how It could work out Damian.

Thanks Henry, particulay interested in the 500m pace for this "bespoke" session of yours
Damien

[Hillclimber]

10,000m - 35:54.1; 1:47.7
Improvement by more than 36 seconds over my first try at this distance in late September. So, continue to reap the benefits of steady distance work, and getting a handle on pacing strategy for these longer pieces. Still room for improvement, as I gained 6 seconds in the last split even though I tried to pace this more evenly than I have been, which was steady negative splitting.

On the ofher hand, I thoroughly enjoy having something in the tank on a final split then dropping the hammer. Pushing HR up to max. I believe this is good training for the 2k - a good simulation of the final 600m. Well, these hard pieces and a diet of 500 - 1000 intervals. Any thoughts? Is there a 2k benefit to hard finishes in 5k and 6k work (my next PB goals) as well as hard 10k and 30:00 pieces?

Here are the 1000m splits from the 10,000:
1:48.9
1:48.4
1:47.9
1:47.9
1:47.9
1:47.9
1:47.9
1:47.8
1:47.5
1:44.6

Damien

[hjs]

Nice Damian, congrats.

Re effect on 2k, to me 2k feels really different than 30min and up. A better aerobic finess ofcourse helpes your 2k, but and sprint or not proberly doesn,t matter.

[Galeere]

Very strong 10k Damien, with nice negative splits and a great improvement. It´s really something to take off 37 sec on such a piece and such a level. IMO such work including strong and exhausting finishes will show in a 2k as well.

[hjs]

A bit of a strange one. The reason is I once started that way, so keep using it to get a fair comparison.

Rest 4.20, first and last min full rest, the 2.20 inbetween I row 500 meter. So I programme the pm with 1k, 1 min rest, 500m, 1min. X4.

The end result average is the minimal result I will go for during a race. So if the 4x1k average 1.40. That would be the minimal result I would aim for. Often just a but faster, but it is never far off.

I will post my main sessions next two weeks, so you will get an idea how It could work out Damian.

Thanks Henry, particulay interested in the 500m pace for this "bespoke" session of yours
Damien

As promised, just done this one. Was not feeling super confident, was busy this week and training was not great.

2k Wu 149.0 25 including 3x 10 faster strokes. 142/139/135 ish

500 meter paddle.

Main sesh, like above. Free rate, 125 drag.

1 313.7 28
2 313.8 29
3 314.5 30
4 310.5 32

Av 313.1, 136.5, rate 30 ish.

500 meters 2.20 218 2.20 2.24

cd 100 cal 1800

Not super, but certainly not bad either. Been a few years I nailed these splits. Tough session, tried to start around 28 but the rate crept up. Most strokes 1.37, started steady, last rep was with a sprint although not a big one anymore. But pulled sub 1.30 the last 50/100 meters.