New Personal Best! Brag About That New Pb!

[aussieluke]

Thanks guys! My goal for a while has been to beat 2:00/500m for a 30R20 so really pleased with that. Was surprised how easy it felt at the start - was pulling 1:55-1:57 often - but also not surprised how soon it got tough. Once I made the first 10 minutes at sub 2:00 I knew I could push through.

Not sure if it was the hard free-rated 5k I did the other day or the burger fries and ice cream I had for dinner about an hour beforehand that helped!

Also I have found one or two sets of kettlebell swings with 32kg right before jumping on the erg seems to get me fired up a bit and makes those first few strokes feel quite a bit easier.

(Though Jackarabit you may be thinking of someone else? I've been doing almost nothing but rate 20 work for about three months now since just after I started erging.)

[jackarabit]

My mistake, Luke. More than one fledgling rower burning up the slides this spring and then quickly dropping rate.

[mdpfirrman]

Regarding the kettlebells (the 32kg one).

That "fired" me up last week too but not in a good way. I grabbed a 100 lb (40kg??) one and threw out my lower back again!! Keep having to tell myself I have to keep them relatively light I suppose at my fragile age!

[Bloodbuzz Corio]

Excellent work on that 30r20 Luke! Great to have such compelling evidence of the the progress you've made over the last few months. What's the next target?

[aussieluke]

Excellent work on that 30r20 Luke! Great to have such compelling evidence of the the progress you've made over the last few months. What's the next target?

I think to keep doing what I'm doing, with the goal of next testing for: a 1:30-something 500m, and a low 7:00-something 2000m

Just going to keep plugging away with weekly 10ks, 30r20s and 8x500m sessions... Plus at the moment it seems to be 2 x 8km runs a week, two kettlebell press workouts a week and push-ups most evenings.

[aussieluke]

Regarding the kettlebells (the 32kg one).

That "fired" me up last week too but not in a good way. I grabbed a 100 lb (40kg??) one and threw out my lower back again!! Keep having to tell myself I have to keep them relatively light I suppose at my fragile age!

I've been training with Kettlebells for over 6 years now - almost nothing else for most of that time until recently.

100lb is over 48kg btw so that may be why!

I still use a 24kg for most things - it's just a perfect weight. Usually a bell close to 1/3rd bodyweight will be about right for most things.

[G-dub]

Great work Luke! I'm jealous for sure. Very nice effort.

[aussieluke]

HRV app told me to go hard today if I wanted to...!

But no time to row so went for a run instead and got a PB for 5km (that was the goal)

Sadly that PB was still 24 minutes! Though in fairness the last 3km was against very strong winds that absolutely took everything out of me. I reckon I could have had 23 minutes without that.

Anyway I seem to be finding running and rowing very helpful to each other at the moment.

[Pie Man]

Funnily enough my HRV app said the same to me Luke, congrats on your run time it seems very quick to me.

I tried a 1 min at the end of my training session today. I wasn't happy with how I did at 297m but as I did nearly fall off the seat there is room for improvement. I will try again soon as I was hoping for over 300m.

[Pie Man]

Tried it again at the end of my gym this morning.

Improved my 1:00 to 306m still not happy with it, but was better. Will have to put in some solid training/distances while concentrating my technique.

[Pie Man]

Tried another 1000m, was going well for a projected 3:31 finish in the first 600m, then hit a wall and just managed to finish in 3:39.4, still a six second improvement, but not my maximum. Fitness still needs a lot of work.

[Galeere]

As always splendid improvements posted here. Congrats to Luke and Pie Man!

Todays 500m-test @ DF 145 ended up with a 0.9sec-PB:
Splits 18.3, 17.8, 17.8, 18.0, 18.1 (Total 1:30.0 flat)
SPM 36/34/40/40/40,
HR max 172

The SPM-development made me cringe. Still a PB though, somewhat surprisingly too given my poor Training the last 8 weeks.

[G-dub]

Good stuff Hardy. Nice to hear from you.

[jackarabit]

Damn skippy, HD!

[Steve W]

Don't get to post a PB very often, have been focused at getting on-water time for an upcoming canoe event. Decided to give my one hour PB a go that was set in June, '15 . Went from 13,391 (2:14.4 pace) to 13,578 (2:12.5). HR was up there the second half, red-lined for me and splits very even within tenths throughout. Obviously easy to find faster times by many forum members but think this PB will hold for me. The old body is feeling it but am pleased with the effort / outcome !