New Personal Best! Brag About That New Pb!

[KeithT]

5k PB - 18:26,7

Time Meters Pace Watts Cal/Hr S/M
18:26.7 5,000m 1:50.6 258 1188 26
3:43.4 1,000m 1:51.7 251 1164 26
3:43.6 2,000m 1:51.8 250 1161 25
3:43.1 3,000m 1:51.5 252 1167 26
3:43.2 4,000m 1:51.6 252 1166 27
3:33.3 5,000m 1:46.6 289 1292 29

It was an OK effort, feeling 100% fit, but haven't done a lot of training at this pace, so I felt a bit unconfident. Started too slow, as you can see the last 1k was way too fast, the last 300m were at 1:3X pace, too much left in the tank. Nice to reach the 18:30 milestone
I decided to work on my 5k PB this month and will do a TT every week (plus 1x long distance intervals, 1x short distance intervals, 1x weights and 3-4x UT2), I think sub 18:15 should be possible, maybe sub 18:10.

Good job Martin! I think you can close in on 18:15 and then lower from there. While my shorter rows like the 1K are still my fastest in comparison to others I have dropped the times on my 5K+ rows quite a bit and haven't tested most of them for some time. It's a different animal but as overall fitness gets better and you get used to being "uncomfortable" for a longer time you will do better and better.

[MartinSH4321]

5k PB - 18:26,7

Time Meters Pace Watts Cal/Hr S/M
18:26.7 5,000m 1:50.6 258 1188 26
3:43.4 1,000m 1:51.7 251 1164 26
3:43.6 2,000m 1:51.8 250 1161 25
3:43.1 3,000m 1:51.5 252 1167 26
3:43.2 4,000m 1:51.6 252 1166 27
3:33.3 5,000m 1:46.6 289 1292 29

It was an OK effort, feeling 100% fit, but haven't done a lot of training at this pace, so I felt a bit unconfident. Started too slow, as you can see the last 1k was way too fast, the last 300m were at 1:3X pace, too much left in the tank. Nice to reach the 18:30 milestone
I decided to work on my 5k PB this month and will do a TT every week (plus 1x long distance intervals, 1x short distance intervals, 1x weights and 3-4x UT2), I think sub 18:15 should be possible, maybe sub 18:10.

Good job Martin! I think you can close in on 18:15 and then lower from there. While my shorter rows like the 1K are still my fastest in comparison to others I have dropped the times on my 5K+ rows quite a bit and haven't tested most of them for some time. It's a different animal but as overall fitness gets better and you get used to being "uncomfortable" for a longer time you will do better and better.

Thank you Keith!
It really makes a huge difference of being used to this pace and "uncomfortableness" or not, so I'm confident to improve my 5k time a good bit by just doing it a couple of times.
My goal by season's end is still 17:30, but time flies by, 1 lost month due to illness, so it get's harder and harder... but as far as I know you have the same problem (but with faster paces )

[JimS]

Anyone have any pacing info for some of the really fast 5ks out there?

Super fast guys, are super fit, can rate high and pace flat, sub 15 min..... no comparison for guys like us.

Arent all the top 2ks negative splits but with a sprint start though? How/why is 5k different?

[nick rockliff]

Anyone have any pacing info for some of the really fast 5ks out there?

Mine wasn't super fast but wanted sub 16.40, plan was to sit on 1.40 r30 with a push at the end. Worked a dream

[hjs]

Anyone have any pacing info for some of the really fast 5ks out there?

Super fast guys, are super fit, can rate high and pace flat, sub 15 min..... no comparison for guys like us.

Arent all the top 2ks negative splits but with a sprint start though? How/why is 5k different?

Don,t think so, the super guys are very aerobic, and relative not fast. 5k being longer is even more aerobic, speed relative speaking hardly plays a role. Its fitnes fitnes fitnes first.
Your weakpoint is your fitness, volumewise toprowers or any other aerobic athletes makes volumes 10x you do, really difficult to compare the both.

[DavidA]

With the "do not race your training" wisdom of experienced rowers front and central in my mind, I sat down to do an hour at HM pace.

12.00 2759 2.10.4 ("ooh, this is easy. Bang on pace target")
24.00 2776 2.09.6 ("bit fast, but still conversation pace")
36.00 2785 2.09.2 ("hmm. I have no discipline!")
48.00 2811 2.08.0 ("going for the PB now")
60.00 2852 2.06.2 ("damn, the monitor's showing the force curve, no idea how far I've gone").

13983 overall at 2.08.7 22/m.

Two more strokes would have got me over 14k, but a PB by nearly 200m nevertheless. Perhaps I'll stick to my plan one day!

Woo hoo!
Congratulations on the PB. Next time 14 k should be a piece of cake.

David

[KeithT]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

[MartinSH4321]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

a PB is a PB, congrats!

That's very fast with this drag, I guess with higher drag you'll be faster than me. Do you normally use a higher drag for very short distances? I've tried 150 but it's still too low (or I'm too slow), maybe about 180 will work too but I did my 1min and 500m PB with max drag (about 210).
According to Henry the really fast guys always slow down auf the end, so your pacing looks good I think. At my PB I started explosive, down to 1:13-1:15 for a few strokes and then a about 1:19-1:20, last strokes a bit slower. For my next TT I've planned to be faster in the middle and hopefully don't break down at the end.

[hjs]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

Pb is pb, well done, you attacked it well. Congrats

[Dangerscouse]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

I'd also like to see what you can produce on a higher drag. You didn't die that badly so this is a great result all round

[Andrew Shuck]

@ Keith, P.B., good on yer, without a doubt more still in you

[KeithT]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

a PB is a PB, congrats!

That's very fast with this drag, I guess with higher drag you'll be faster than me. Do you normally use a higher drag for very short distances? I've tried 150 but it's still too low (or I'm too slow), maybe about 180 will work too but I did my 1min and 500m PB with max drag (about 210).
According to Henry the really fast guys always slow down auf the end, so your pacing looks good I think. At my PB I started explosive, down to 1:13-1:15 for a few strokes and then a about 1:19-1:20, last strokes a bit slower. For my next TT I've planned to be faster in the middle and hopefully don't break down at the end.

I do typically use higher drag for shorter test but never go super high. My 1K PB is at 150 and 500M like 155. After that I really just don't like how the higher drag feels, can get a lower pull but don't maintain it well. If I did the 1 minute again I would make sure to go 150-160 but it actually felt OK at 130. My strategy was like your PB where I started fast, settled on a 1:19 pace and then just held, increase SPM towards the end as I fought to keep the pace by body just tied up some.

[KeithT]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

Pb is pb, well done, you attacked it well. Congrats

Thanks, wasn't real excited about this one but it shows I can still go fast as I have done very little speed training in the last few months - did the CTC challenge and a 500M test, otherwise have done mostly longer rows.

[KeithT]

PB for 1 minute last night at 373M (still short of you Martin)

Wasn't going to post this as it was just a 1m improvement and the 1 minute isn't one I pay too much attention to and have only done a couple times. However, I was happy as this was a completely unplanned thing, was about 2K into a planned SS session when I decided I felt warmed up and wanted to go fast. So stopped, set the monitor to a 1 minute workout, got a drink of water, let the fan stop and went for it - I didn't even change the drag (was at my usual130). I was thinking I was going to do even better and keep a sub 1:20 average but hit the wall pretty hard. Was at a 1:19 avg. thru 40 seconds and then started to slow to low 1:20s and then at very end mid 1:20s for an average of 1:20.2 - classic fly and die but with a short sprint wasn't trying to pace.

I'd also like to see what you can produce on a higher drag. You didn't die that badly so this is a great result all round

Yeah, not sure why I didn't go ahead and change the drag too but that might give me a little more. I may need to experiment more with the drag - like you I row pretty much everything at 130 other than short sprints and then only for tests - if I am doing intervals I keep at my 130.

[KeithT]

@ Keith, P.B., good on yer, without a doubt more still in you

Maybe a little more and I can still do pretty well on the shorter ones - my longer distances have improved a lot but still not in Andrew range.