New Personal Best! Brag About That New Pb!

[Dangerscouse]

New 5k PB last night at 17.27.3! 10 second improvement from 4/5 months ago.

I was super happy to go under 17:30 and this was completely unplanned. After a very short warm-up I got on the Erg with the idea to do a hard but not all out 5K like I did last week - idea was 3k at 1:48 pace and then maybe quicker for last 2k. After my normal 5 hard pulls and 5 to settle I was trying to get onto the 1:48 pace but kept pulling like 1:45/1:46 and I just decided to keep it there for the first 1k and then slow down a bit. After 1K I was feeling fine and in a good rhythm and decided to just hold what I was doing. 2K down and I was locked in at 1:45 and the idea entered my head that I could keep this up and break my PB and go sub 17:30. Go thru the 3rd 1000 dead on pace. 4th 1K still locked into pace, I am hurting but confident and even have some pulls at 1:44. 1K to go and I am pretty much dead on 1:45/17:30 pace (1:45.1 to be exact). Struggling now but found a mental distraction to do 10 pulls at a little quicker rate followed by 10 long stronger pulls but pace right at 1:45. Last 200 I drop to 1:35ish and keep it there. Completely exhausted at the end but know I could have dropped into that 1:35 sooner and gone a little quicker - overall looked like this:

Time/Meters/500 pace/SPM
17:27.3/5000/1:44.7/26
3:29.8/1000/1:44.9/26
3:31.3/2000/1:45.6/25
3:30.0/3000/1:45.0/25
3:29.7/4000/1:44.8/27
3:26.5/5000/1:43.2/28

It's about time you broke 17:30!! You were always capable Great effort Keith. I'm going to have to give my PB another tickle

[KeithT]

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It's about time you broke 17:30!! You were always capable Great effort Keith. I'm going to have to give my PB another tickle
[/quote]

Thanks Dangerscouse - looks like I matched your 5K, so yeah you need to go beat that!

[KeithT]

New 5k PB last night at 17.27.3! 10 second improvement from 4/5 months ago.

I was super happy to go under 17:30 and this was completely unplanned. After a very short warm-up I got on the Erg with the idea to do a hard but not all out 5K like I did last week - idea was 3k at 1:48 pace and then maybe quicker for last 2k. After my normal 5 hard pulls and 5 to settle I was trying to get onto the 1:48 pace but kept pulling like 1:45/1:46 and I just decided to keep it there for the first 1k and then slow down a bit. After 1K I was feeling fine and in a good rhythm and decided to just hold what I was doing. 2K down and I was locked in at 1:45 and the idea entered my head that I could keep this up and break my PB and go sub 17:30. Go thru the 3rd 1000 dead on pace. 4th 1K still locked into pace, I am hurting but confident and even have some pulls at 1:44. 1K to go and I am pretty much dead on 1:45/17:30 pace (1:45.1 to be exact). Struggling now but found a mental distraction to do 10 pulls at a little quicker rate followed by 10 long stronger pulls but pace right at 1:45. Last 200 I drop to 1:35ish and keep it there. Completely exhausted at the end but know I could have dropped into that 1:35 sooner and gone a little quicker - overall looked like this:

Time/Meters/500 pace/SPM
17:27.3/5000/1:44.7/26
3:29.8/1000/1:44.9/26
3:31.3/2000/1:45.6/25
3:30.0/3000/1:45.0/25
3:29.7/4000/1:44.8/27
3:26.5/5000/1:43.2/28

It's about time you broke 17:30!! You were always capable Great effort Keith. I'm going to have to give my PB another tickle

Thanks Dangerscouse - looks like I matched your 5K, so yeah you need to go beat that!

[MartinSH4321]

New 5k PB - 18:47,0

Bad I have to post just after Keith's PB (Great effort Keith, congrats!!)

After overloading my right shoulder and forearm about 1 month ago I had to reduce rowing for about 3 weeks (bought an ergo bike instead for my longer SS sessions), now my shoulder is OK, the forearm not completely.
The session felt great, my 1k splits were
1:53,4
1:53,8
1:53,1
1:52,5
1:49,5
Think I started a bit too slow and the final spurt was a bit too late, so a time < 18:45 should be possible right now. I'm very pleased with that 10 sec improvement, although it's a long, long way to <18min, not to mention <17:30 like stu or Keith

One question to the experienced rowers here:
After hurting my shoulder/forearm and buying the ergo bike I felt like it's a good alternative for me to train some of my aerobic basis (SS sessions) on the bike. My upper body gets a chance to regenerate and I can easily train 60-90min.
So I'm thinking of only rowing my hard distance and interval sessions and 1 SS session and do 3-5 SS ergo bike sessions (at least for some time until my aerobic basis is better) to avoid overloading my upper body. What do you think of that?

Thanks,
Martin

[Dangerscouse]

New 5k PB - 18:47,0

Bad I have to post just after Keith's PB (Great effort Keith, congrats!!)

After overloading my right shoulder and forearm about 1 month ago I had to reduce rowing for about 3 weeks (bought an ergo bike instead for my longer SS sessions), now my shoulder is OK, the forearm not completely.
The session felt great, my 1k splits were
1:53,4
1:53,8
1:53,1
1:52,5
1:49,5
Think I started a bit too slow and the final spurt was a bit too late, so a time < 18:45 should be possible right now. I'm very pleased with that 10 sec improvement, although it's a long, long way to <18min, not to mention <17:30 like stu or Keith

One question to the experienced rowers here:
After hurting my shoulder/forearm and buying the ergo bike I felt like it's a good alternative for me to train some of my aerobic basis (SS sessions) on the bike. My upper body gets a chance to regenerate and I can easily train 60-90min.
So I'm thinking of only rowing my hard distance and interval sessions and 1 SS session and do 3-5 SS ergo bike sessions (at least for some time until my aerobic basis is better) to avoid overloading my upper body. What do you think of that?

Thanks,
Martin

Well done on the PB Martin. 10 secs is a big chunk to knock off, but looking at your last rep, if you believed in yourself for the first few Ks you could have gone a bit faster. You'll beat this PB again fairly soon.

Your plan for the bike makes a lot of sense, and keeping active is definitely the best option. Maybe one interval session on the bike will be better so you are still challenging yourself

[hjs]

New 5k PB - 18:47,0

One question to the experienced rowers here:
After hurting my shoulder/forearm and buying the ergo bike I felt like it's a good alternative for me to train some of my aerobic basis (SS sessions) on the bike. My upper body gets a chance to regenerate and I can easily train 60-90min.
So I'm thinking of only rowing my hard distance and interval sessions and 1 SS session and do 3-5 SS ergo bike sessions (at least for some time until my aerobic basis is better) to avoid overloading my upper body. What do you think of that?

Thanks,
Martin

Congrats, find out yourself, its very common to do crosstraining on the bike, cycling is very usefull, you can do high volume with very little negatives, same for swimming or outdoor ski. Those sports have low impact and/or don,t load the spine.
A sport like speedskating, whichs is very hard on the back due to the position uses cycling a lot.

Japan did not use bikes for their training, they only did more high impact work, they now have more Dutch coaches and picked up cycling. Results have gone up Massively !

[MartinSH4321]

@ stu + hjs
Thanks for your fast replies!
I'll give it a try, as it felt very good the last few weeks and you don't find fault with my idea I'm confident it will work.

[KeithT]

New 5k PB - 18:47,0

Bad I have to post just after Keith's PB (Great effort Keith, congrats!!)

After overloading my right shoulder and forearm about 1 month ago I had to reduce rowing for about 3 weeks (bought an ergo bike instead for my longer SS sessions), now my shoulder is OK, the forearm not completely.
The session felt great, my 1k splits were
1:53,4
1:53,8
1:53,1
1:52,5
1:49,5
Think I started a bit too slow and the final spurt was a bit too late, so a time < 18:45 should be possible right now. I'm very pleased with that 10 sec improvement, although it's a long, long way to <18min, not to mention <17:30 like stu or Keith

One question to the experienced rowers here:
After hurting my shoulder/forearm and buying the ergo bike I felt like it's a good alternative for me to train some of my aerobic basis (SS sessions) on the bike. My upper body gets a chance to regenerate and I can easily train 60-90min.
So I'm thinking of only rowing my hard distance and interval sessions and 1 SS session and do 3-5 SS ergo bike sessions (at least for some time until my aerobic basis is better) to avoid overloading my upper body. What do you think of that?

Thanks,
Martin

Congrats on the 5K - that's good work and thanks for the kudos on my latest 5K. The 5K is a tough one to pace right and figure out, in the middle of it you think you cant hold the pace and then at the end you think you could have gone faster - very tough mental struggle. You will keep taking chunks of time off as you do it more and build fitness - I am still working on that.

As far as the bike - I agree with HJS and Dangerscouse, the bike can be very useful. I tore my pec 2 years ago and couldn't row for quite a while but I did bike (an air assault bike that I would do without arms or one-armed) and to my happy surprise when I went back to rowing I hadn't lost a ton of my rowing fitness and got it all back quick. It can give you a good hard workout and keep your fitness there while you upper body heals/recovers.

[Dangerscouse]

The 5k definitely makes you question your ability but it usually follows that the pain and doubt will clear if you can hold on long enough. A lot easier said than done but your mind will eventually accept that it's not in mortal danger and it all changes for the better, or at least doesn't get any worse!!

The trick is getting used to that feeling and knowing that it's your mind tricking you into stopping, not because you should do / need to, but because it wants to take the easy way out. When you really master it, you will eventually be using your historic PB pace as a warm up pace!!

[MartinSH4321]

2k PB - 6:54,6

One more PB this week
Felt pretty bad as I was not fully regenerated after 5k PB. I wasn't able to get my HR up, my MHR is 172... maybe because of the previous 5k. Think 6:52-53 is possible when in top form.

Thanks stu, thanks Keith for your input!

When you really master it, you will eventually be using your historic PB pace as a warm up pace!!

Hope to have that pace as a warmup in a few years

[KeithT]

2k PB - 6:54,6

One more PB this week
Felt pretty bad as I was not fully regenerated after 5k PB. I wasn't able to get my HR up, my MHR is 172... maybe because of the previous 5k. Think 6:52-53 is possible when in top form.

Thanks stu, thanks Keith for your input!

When you really master it, you will eventually be using your historic PB pace as a warm up pace!!

Hope to have that pace as a warmup in a few years

Wow, you are making some big improvements quick which is fun as you start getting into Erging. I definitely think you can go quicker if not the day after a 5K PB - legs weren't too fresh. Also, you can pace the row a little better, the 3 second difference between the 1st and 2nd 500m is too much. Want to be flatter and maybe a little more conservative in the first 500m.

[Dangerscouse]

Yeah, I agree with Keith. Two max efforts in one week is hard enough nevermind two on consecutive days! Great effort though, sub 7 is no joke on any day!!

[MartinSH4321]

Sorry, my fault, I forgot to write that my 5k PB was on Thursday, had no time to post it earlier. Yesterday the legs weren't fresh, but the day after 5k PB I was pretty wasted, no chance to even come close to sub 7

Also, you can pace the row a little better, the 3 second difference between the 1st and 2nd 500m is too much. Want to be flatter and maybe a little more conservative in the first 500m.

Yes you're right, I started with 400-450 watt for the first 10 strokes and then slowly lowered to 300-310W, next time I'll try 315W for the first 1700m and then see what's left for an end spurt.

[jimmyshand]

Some great stuff here, good work guys.

Martin, it seems we are relatively closely matched so if you fancy a training partner on the Logbook you can find me pretty easily from my name and times below. Would give me some extra motivation and might work well for you too.

Nice work on the new 2k PB.

[RayOfSunshine]

Super stoked.