General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Tandstad
- 10k Poster
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- Joined: May 10th, 2013, 7:00 am
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by Tandstad » January 23rd, 2021, 1:23 pm
Big J wrote: ↑January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.
It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.
The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.
I sprinted the last 30 seconds, so I included the final screen shot too.
Ooh my, this is superfast!!

almost identical pacing and result as my previous PB from March last year

40YO, 188 cm, 120 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
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MartinSH4321
- Half Marathon Poster
- Posts: 2874
- Joined: October 10th, 2018, 6:43 am
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by MartinSH4321 » January 23rd, 2021, 3:23 pm
Big J wrote: ↑January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.
It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.
The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.
I sprinted the last 30 seconds, so I included the final screen shot too.
Great PB, well done!
1983 Austria 1.86 94Kg
LP: 1:03.4 100m: 13.3 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
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Tony Cook
- 6k Poster
- Posts: 666
- Joined: May 4th, 2020, 5:13 am
Post
by Tony Cook » January 23rd, 2021, 3:32 pm
Big J wrote: ↑January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.
It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.
The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.
I sprinted the last 30 seconds, so I included the final screen shot too.
More strong stuff. Well done.
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
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Tony Cook
- 6k Poster
- Posts: 666
- Joined: May 4th, 2020, 5:13 am
Post
by Tony Cook » January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
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Tandstad
- 10k Poster
- Posts: 1103
- Joined: May 10th, 2013, 7:00 am
Post
by Tandstad » January 23rd, 2021, 3:51 pm
Tony Cook wrote: ↑January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
Hoho, 4,5 minutes down!! Very strong Tony, big congrats again

40YO, 188 cm, 120 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » January 23rd, 2021, 3:52 pm
Big J wrote: ↑January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.
It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.
The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.
I sprinted the last 30 seconds, so I included the final screen shot too.
Huge metres






6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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winniewinser
- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Post
by winniewinser » January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet

6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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Big J
- 1k Poster
- Posts: 193
- Joined: November 9th, 2020, 2:30 am
Post
by Big J » January 23rd, 2021, 4:06 pm
faach1 wrote: ↑January 23rd, 2021, 11:05 am
Impressive J, congratulations!
Dangerscouse wrote: ↑January 23rd, 2021, 11:36 am
Very impressive 30 mate. That sprint for home is outrageous too
nick rockliff wrote: ↑January 23rd, 2021, 11:49 am
Your getting good at this, well done.
Tandstad wrote: ↑January 23rd, 2021, 1:23 pm
Ooh my, this is superfast!!

almost identical pacing and result as my previous PB from March last year
MartinSH4321 wrote: ↑January 23rd, 2021, 3:23 pm
Great PB, well done!
Tony Cook wrote: ↑January 23rd, 2021, 3:32 pm
More strong stuff. Well done.
Thanks guys

It felt strong, and I don't think that there is a huge amount more in there at the moment. Perhaps 8700m, but that would be deeply horrible.
My goal this year is 9000m, which is a bit mad, but I need to have a goal. It's a massive step up in pace though, as I'd need to be doing a 1:40/500m split.
40. 203cm. 101kg. Road/gravel cyclist with an occasional rowing habit.
100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:44.2. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5
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Big J
- 1k Poster
- Posts: 193
- Joined: November 9th, 2020, 2:30 am
Post
by Big J » January 23rd, 2021, 4:08 pm
Tony Cook wrote: ↑January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
Popping the pbs for fun this week - well done

40. 203cm. 101kg. Road/gravel cyclist with an occasional rowing habit.
100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:44.2. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5
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Big J
- 1k Poster
- Posts: 193
- Joined: November 9th, 2020, 2:30 am
Post
by Big J » January 23rd, 2021, 4:10 pm
winniewinser wrote: ↑January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet
That's a big improvement, and 3 pbs in 3 weeks is very good going. Strong final split too

40. 203cm. 101kg. Road/gravel cyclist with an occasional rowing habit.
100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:44.2. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5
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MartinSH4321
- Half Marathon Poster
- Posts: 2874
- Joined: October 10th, 2018, 6:43 am
Post
by MartinSH4321 » January 23rd, 2021, 4:18 pm
winniewinser wrote: ↑January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet
Boom, you're definitely on a roll, +31m is a HUGE improvement, very well done!

1983 Austria 1.86 94Kg
LP: 1:03.4 100m: 13.3 1': 392m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42
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Dangerscouse
- Marathon Poster
- Posts: 11154
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Post
by Dangerscouse » January 23rd, 2021, 4:43 pm
Tony Cook wrote: ↑January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
Really good Tony, you're having a great week
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
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Dangerscouse
- Marathon Poster
- Posts: 11154
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Post
by Dangerscouse » January 23rd, 2021, 4:45 pm
winniewinser wrote: ↑January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet
Blimey mate, that's a big chunk to improve on for a four minute PB. Keep grabbing them whilst you can
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
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faach1
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- Joined: April 25th, 2020, 6:40 am
- Location: United Kingdom
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Contact:
Post
by faach1 » January 23rd, 2021, 4:52 pm
winniewinser wrote: ↑January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet
Nice one Alex, that’s a monstrous new PB!
Freddie Hancock
MAD Team IRC
2k: 6:22.6 (Somerset VIRC)
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nick rockliff
- Half Marathon Poster
- Posts: 2486
- Joined: March 16th, 2006, 3:54 pm
- Location: UK
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by nick rockliff » January 23rd, 2021, 5:58 pm
winniewinser wrote: ↑January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB

....next to get smashed up was the 4'TT

PB +31m

. 3 weeks, 3 PBs
4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37
Not sure what next week will bring yet
Nice one Alex
68 6' 4" 108kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6