New Personal Best! Brag About That New Pb!

[jackarabit]

Likely as not, the double hump in the force curve is arm pull and back rockover simultaneous. Try rowing strapless and bring the arms in late to neutralize body momentum. See if the curve fills out to a continuous parabola or haystack shape. Get your rate down. Make the drive hard and fast. Make the recovery slow. You'll get to 210 watts continuous given time.

[Papy]

Following a recent wise comment from Bob not to consider the 100m/500m sprint as an afterthought in my workouts, I did give the 500m TT a proper go this morning after the usual 2k w/u. Ended up reducing my PB by 3.3 secs from 1'44".4 to 1'41".1 at 28 spm.



3rd PB in 8 days after the HM and the 5K, i'll sign for that Rounded up the session with a 5k UT2 and a 2k c/d strapless.

[jackarabit]

Stomping form, Papy! Got the extremes and one in between. You held on by your teeth to this one I think? Wasn't easy was it? And good timing for the World Rowing chain yanking contest! Fine effort.

[Bob S.]

Very good, Papy. The next item to work on is building up that stroke rate. 28spm is low even for a 2k, let alone a 500m. So you have the potential to bring that 500m time down even more by learning to rate up. No rush on this. It will take time to do it. I am not sure what would be the best way to do it, but my guess is sessions of short intervals, working at increasing stroke rates.

Funny coincidence here. I had just sent off a post advising a member to use lower stroke rates. He had done a 10k PB at 30spm and my advice was to do his training at the same work per stroke level (8.7W'/S in his case) using 20spm for his training sessions.

[RoarDog30]

After a semi-disappointing crash bs I took a couple weeks off from any serious rowing workout and then did the 1000 meter Sprint challenge today.

Today was definitely a good day, the entire piece felt smooth and while the last 200 was hard, it didn't feel like death. Finish of 2:59.6

[left coaster]

That's impressive! I've noticed some folks here perform really well after a break from training. Just enough time to heal up and fully recover?

[RoarDog30]

I think it is easy to train yourself into the ground with the Concept2. Being low-impact, it is easier to go hard day after day feeling good, but before you know it, you are feeling worn down.

[adkerg]

After a semi-disappointing crash bs I took a couple weeks off from any serious rowing workout and then did the 1000 meter Sprint challenge today.

Today was definitely a good day, the entire piece felt smooth and while the last 200 was hard, it didn't feel like death. Finish of 2:59.6

Same exact story for me -- not happy with Crash-B's, but after a couple of light weeks I felt good today scoring a PR 3:12.8 in the 1K challenge. No sub-3:00 for this LWT, but I'll take it!

Now for a real break.

--Mike

[kerosene]

I id the 1k for the world sprints weekend thing.
I thought that I'd stick to pace of 1:42 after teh initial acceleration to low 1:30s or high 1:20s.

I absolutely didn't follow my plan and pulled much harder. I started to lose to towards the end but beat 1:40 which I am super happy about. This was my 1st attempt on 1k thus my plan and not following it was all quite gut feel based.

3:19.2 was final time. I have rowed for 2 months and few days. Very happy with progress despite my spotty training record with plenty missed workouts.

[zacclowes]

broke the 7 minute barrier
now how do i drop the next minute?

[Papy]

Stomping form, Papy! Got the extremes and one in between. You held on by your teeth to this one I think? Wasn't easy was it? And good timing for the World Rowing chain yanking contest! Fine effort.

Thank you Jack ! There has a been a bit of a wobble towards the end, yes, holding the display at 1'41 got suddenly challenging.

Not done a 1k before, that's on the cards for this morning.

Very good, Papy. The next item to work on is building up that stroke rate. 28spm is low even for a 2k, let alone a 500m. So you have the potential to bring that 500m time down even more by learning to rate up. No rush on this. It will take time to do it. I am not sure what would be the best way to do it, but my guess is sessions of short intervals, working at increasing stroke rates.

Cheers Bob. Yes, moving that carcass faster is the hindrance at the moment. more fat loss and more training will get me there. Really happy with the trend as it is.

Great PB's RoarDog, Zac, Kerosene !!

[hjs]

No pb, but age group pb.

1k 2:57.9

128.0/36
128.7/34
129.7/35
129.7/38
128.5/44

Very hard work for me. Compared to my 500 this week a tad below expectation.

[Papy]

Strong one, Henry !

[Barcik100]

So two PB this week.
First 14.9 for 100m with maks watt 987. Rodacy in competition i first time ever break 3:00 for 1k and hit 2:57:7. I think I started to slow because i have strony finish. I was 3rd

[Edward4492]

Strong Henry! Just saw the video of Ross Love blasting his 2:40.9. 30-39 WR I believe. NICE!

Started my big meter approach this week. Four days (Mon-Thur) of 15k, then 20k today(Sunday). For now all at a 125 HR cap, works out to 2:15, 142 watts. Took a short detour yesterday to do the 1K Sprints:

3:23.3 50-59LWT currently 6th of 62 (subject to change)
250m @ 1:38.0 38r
500m @ 1:39.8 35r
750m @ 1:42.6 35r
1000m @ 1:46.4 42r

Pretty happy with this one given I made no allowances in my training cycle, just "trained through" it. One second off my SB and exactly two seconds off my PR. I think I could have gone a second, maybe two faster if I would have had even a hint of intelligence about my pacing. Blasted past the 500m mark with a 1:38.9 average. I'm thinking " it's not a matter of if I'll blow up, but when and how bad". When the pace and the rate are both going up....the end is near. Going in my target was to break 3:25, I managed to hang on and get 'er done. It was actually fun going for broke with no pressure. And I would be remiss if I didn't whine about being 59 in the 50-59 class. You've come to expect me complaining, didn't want to disappoint anyone.

I like the idea of an on-line challenge; pretty interesting. It will never replace head to head live competition; but definitely a neat event.

Maybe now I can settle into my LSD schedule.