New Personal Best! Brag About That New Pb!

[jackarabit]

Don't get to post a PB very often, . . . 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 !

Great spread of PRs, Steve, to include the most recent. At least one member here is slow enuf to be envious. The bright side of slowing down is having set a PR that can't be broken. Not quite the same as owning a WR open win but a way to monitor progress, stasis, and decline day by day no rude shocks. The victory is getting up, showing up, making the effort.

[Shawn Baker]

am rowing

1k wu

As per usual 500m attempt- target still 1:17.0 at 36 spm, max drag

Got 1:17.3 @35 spm- so another American 40+ record- was starting to think monitor was busted and wouldn't go below 1:17.5 :S


1k cd row

3 x 30 reps 124lb KB swings

2days off for some travel, then back to it

[Wombat63]

Nice work Kalel
The world record for over 50 awaits you.

[aussieluke]

2k warmup various strokes, power 10s, 3 X 10 kettlebell swings 32kg

1k cooldown paddle

2k erg test

image.jpeg (52.01 KiB) Viewed 6086 times

[Papy]

Congrats Shawn & Luke, nice ones !!

[aussieluke]

500m 1:38.7

Df 160

After a 10k r20 session. PB by 2 seconds but I was still hoping for 1:34 / 1:35

Maybe when fresh and just warmed up.

[Bloodbuzz Corio]

Good 2k effort a couple of days ago there Luke! Great to see the optimism with which you kicked it off!

[aussieluke]

Good 2k effort a couple of days ago there Luke! Great to see the optimism with which you kicked it off!

lol yeah too hard too soon. I had planned to pace at 1:45 but soon as i started i was hitting 1:40 so i got carried away

[hjs]

Good 2k effort a couple of days ago there Luke! Great to see the optimism with which you kicked it off!

lol yeah too hard too soon. I had planned to pace at 1:45 but soon as i started i was hitting 1:40 so i got carried away

Indeed, such pacing is never a 100% result, you need to dare to start out carefully. The last 500 should be the fastest, with much effort though.

And a 500 needs full respect. After a long row, you never pull a serious result. If you want make enough meters. First do the 500, after a warm up and then the long row.

[aussieluke]

Good 2k effort a couple of days ago there Luke! Great to see the optimism with which you kicked it off!

lol yeah too hard too soon. I had planned to pace at 1:45 but soon as i started i was hitting 1:40 so i got carried away

Indeed, such pacing is never a 100% result, you need to dare to start out carefully. The last 500 should be the fastest, with much effort though.

And a 500 needs full respect. After a long row, you never pull a serious result. If you want make enough meters. First do the 500, after a warm up and then the long row.

the 500 was just an off the cuff thing as I'd had a crappy long row and wanted to blow off some steam. Beat my previous PR but yeah I hope I focused effort would give me a better time!

Next time I try a 2000m I will try to stick to 1:45

[hjs]

Its also a bit, not knowing what you can a bit. Plenty of room, in the short, for improvements.

[aussieluke]

I've also done almost no interval or high rate workouts lately either - only long low rate training and a few free rated test pieces (5k, 2k and 500m)

Want to add some 8 x 500m intervals at least once a week, maybe some shorter ones too.

[hjs]

I've also done almost no interval or high rate workouts lately either - only long low rate training and a few free rated test pieces (5k, 2k and 500m)

Want to add some 8 x 500m intervals at least once a week, maybe some shorter ones too.

Depending on your goal, below 500 is not needed for 2k and up. Given you pacing, I would advice you to focus on that aspect. If you do intervalwork, try to roughly evenly pace. And row on pace not average pace. This gives you less information, so you better need to feel your body.

[G-dub]

For 2K, you can't beat 4 X 1K on 5'R to test your mettle. And it seems that most interval set ups add up to 4K of work at around 2K pace.

[Shawn Baker]

Pm workout

1k easy wu

Did some 100m intervals, again keeping stroke rate lowish to focus on getting power into every stroke- full slide



Felt good, so thought I'd try a stand alone 100m, restricted it to just 12 strokes (full slide)- max DF



So got a little PR and a new 40+ American record, felt pretty easy and should be good for more

100 jump ropes

40" box jump triples/50lb med ball push press releases to 11ft ceiling x 3---- 10 rounds

Felt good