New Personal Best! Brag About That New Pb!

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.
KeithT
Half Marathon Poster
Posts: 3107
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » May 16th, 2024, 2:17 pm

ahooton wrote:
May 16th, 2024, 8:00 am
Great work on HM Justin, you’ll be under 1:16 when winter comes. I’ve knocked distance work on the head for the summer, I just can’t cope with it. Going to push interval training hard with a couple of very sedate 1 hour rows at the weekends to keep my hand in.

Just posted PB for 2k at 6:44. I had more in the tank but even though I did a strong 25 minute warm up, I still felt wobbly for first 600-700 metres and just couldn’t settle on the 1:40 pace. After this though I got into the zone and managed the rest of the piece at 1:39 quite comfortably. Any tips on warm ups guys because I just can’t get the warm up for 2 k quite right.
I have tried shorter and longer warm-ups and for me I have found physically a little longer to be better but mentally I like the shorter. I know that sounds weird but when I do longer warmups I fight the fear of tiring myself out some even if slow. However, physically once I actually start into the test the longer warm-ups seem to have me more ready to go. I even had a good result before with just a moderate paced 2K as the only warm-up but I don't think it was ideal.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

ahooton
Paddler
Posts: 36
Joined: March 11th, 2024, 7:18 pm

Re: New Personal Best! Brag About That New Pb!

Post by ahooton » May 16th, 2024, 2:22 pm

RWAGR wrote:
May 16th, 2024, 1:21 pm
Smashing PB bro! Based on this I imagine you’re planning to destroy your other PBs soon?!
Thanks mate.
Looking forward to the rowlympics in August for sure! :)
M 6’4. 96Kg 43
2k - 6:44.0
5k - 18:20.7
6k - 22:07.9
10k - 37:49
30 mins-8067m
1hr - 15513m
HM - 1:21.44
FM - 2:56.56

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » May 16th, 2024, 2:46 pm

KeithT wrote:
May 16th, 2024, 2:17 pm
I have tried shorter and longer warm-ups and for me I have found physically a little longer to be better but mentally I like the shorter. I know that sounds weird but when I do longer warmups I fight the fear of tiring myself out some even if slow. However, physically once I actually start into the test the longer warm-ups seem to have me more ready to go.
I have similar issues. I don't like the thought of long warm-ups, but I do seem to benefit from them. I consistently become really unsure of what's the best option, and sometimes I decide to not warm up at all.
50 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

ahooton
Paddler
Posts: 36
Joined: March 11th, 2024, 7:18 pm

Re: New Personal Best! Brag About That New Pb!

Post by ahooton » May 16th, 2024, 3:44 pm

Cheers all. Think I’ll stick with what I’ve been doing and reduce the rest time. Longer warm ups most definitely work for me. Probably was a bit of erg fear today, it had been on my mind for a few days and was chomping at the bit for it!
M 6’4. 96Kg 43
2k - 6:44.0
5k - 18:20.7
6k - 22:07.9
10k - 37:49
30 mins-8067m
1hr - 15513m
HM - 1:21.44
FM - 2:56.56

HornetMaX
2k Poster
Posts: 464
Joined: September 14th, 2021, 5:41 am

Re: New Personal Best! Brag About That New Pb!

Post by HornetMaX » May 19th, 2024, 3:54 pm

Yay, did my 2nd SkiErg HM: I don't really train on it (I use it only for warm-up/col-down and steady state sessions), but went from 1:33:27 to 1:32:41. Nothing to ring home about and not even a big improvement, especially knowing that my 1st one I was really cruising, but yeah, been training hard the day before so I'll take that :)

Probably, the most interesting thing is that after the HM, while showering I had cramps in my right upper abs muscle: that was weird and even visually impressive (like a chestbuster trying to pop out) and it probably even tops the shin cramps I had once on the rower.

Thanks Concept2 for letting me have cramps where I didn't think cramps were possible :)
1973, 5'8" (173cm), LW, started rowing Sep 2021 (after 10 years of being a couch potato), c2 log

RowErg PBs: Image

DavidA
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Posts: 1457
Joined: March 16th, 2006, 4:35 pm
Location: Amberley Village, OH
Contact:

Re: New Personal Best! Brag About That New Pb!

Post by DavidA » May 20th, 2024, 3:32 pm

HornetMaX wrote:
May 19th, 2024, 3:54 pm
Yay, did my 2nd SkiErg HM: I don't really train on it (I use it only for warm-up/col-down and steady state sessions), but went from 1:33:27 to 1:32:41. Nothing to ring home about and not even a big improvement, especially knowing that my 1st one I was really cruising, but yeah, been training hard the day before so I'll take that :)

Probably, the most interesting thing is that after the HM, while showering I had cramps in my right upper abs muscle: that was weird and even visually impressive (like a chestbuster trying to pop out) and it probably even tops the shin cramps I had once on the rower.

Thanks Concept2 for letting me have cramps where I didn't think cramps were possible :)
Congratulations!
A PB is a PB.
I find longer times on the skierg more difficult than the rower - having to stand the whole time.

David
63 y / 70 kg / 172 cm / 5 kids / 17 grandkids :)
Received my model C erg 18-Dec-1994
my log

ahooton
Paddler
Posts: 36
Joined: March 11th, 2024, 7:18 pm

Re: New Personal Best! Brag About That New Pb!

Post by ahooton » June 1st, 2024, 12:27 pm

WoD was a calorie one so as usual a pb attempt today. Went for HM as hadn’t completed one yet this season. 1:21.44, shaving a lovely 38 seconds off. Hope everyone is doing ok and looking forward to summer- it should arrive soon! :)
M 6’4. 96Kg 43
2k - 6:44.0
5k - 18:20.7
6k - 22:07.9
10k - 37:49
30 mins-8067m
1hr - 15513m
HM - 1:21.44
FM - 2:56.56

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » June 1st, 2024, 2:32 pm

ahooton wrote:
June 1st, 2024, 12:27 pm
WoD was a calorie one so as usual a pb attempt today. Went for HM as hadn’t completed one yet this season. 1:21.44, shaving a lovely 38 seconds off. Hope everyone is doing ok and looking forward to summer- it should arrive soon! :)
Wow. Great improvement and result.
50 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

RWAGR
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Posts: 307
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

Re: New Personal Best! Brag About That New Pb!

Post by RWAGR » June 5th, 2024, 10:38 am

New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
Rob, 40, 6'1", 188 lbs. Potomac, MD, USA (albeit English-Australian originally).

2k: 6:45.4 (2023)
5k: 17:56.3 (2023)
30': 8,182 (2024)
10k: 36:49.9 (2024)
60’: 15,967 (2024)
HM: 1:20:27.4 (2024)
FM: 2:48:21.4 (2024)
100k: 7:43:28.2 (2024)

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » June 5th, 2024, 11:00 am

RWAGR wrote:
June 5th, 2024, 10:38 am
New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
Cracking result Rob!! I only ever use Paul's Law very loosely as it's not sophisticated enough to take account of subjective things, not least being able to compare readiness on any given day.
50 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

Sakly
Half Marathon Poster
Posts: 2836
Joined: January 13th, 2022, 10:49 am

Re: New Personal Best! Brag About That New Pb!

Post by Sakly » June 5th, 2024, 11:10 am

RWAGR wrote:
June 5th, 2024, 10:38 am
New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
Congratulations! Very consistent pacing 👌🏻

For me Paul's law works on shorter stuff, 500m, 1k and 2k are relatively new and have roughly 5s delta each in pace.
For longer stuff, which suits me much better, this isn't the case. Then it's more trending to smaller values, probably 3s delta.
Recent 10k was 1:48, HM 1:51.8, but much older than the 10k, so likely a bit faster. 60min and HM only differ by 0.9s (and these were done in the same season with no huge distance to each other).
Obviously, daily readiness and mindset has also a huge impact, so such laws are some kind of predictor to get an idea what could be possible, but it can be very different from day to day.
Male - '80 - 82kg - 177cm - Start rowErg Jan 2022
1': 355m
4': 1217m
30'r20: 8068m
30': 8,283m
60': 16,222m
100m: 0:16.1
500m: 1:27.1
1k: 3:07.8
2k: 6:37.1
5k: 17:39.6
6k: 21:15.3
10k: 36:01.5
HM: 1:18:40.1
FM: 2:52:32.6
My log

ahooton
Paddler
Posts: 36
Joined: March 11th, 2024, 7:18 pm

Re: New Personal Best! Brag About That New Pb!

Post by ahooton » June 5th, 2024, 1:13 pm

RWAGR wrote:
June 5th, 2024, 10:38 am
New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
Wonderful effort mate. This is my next PB attempt as I’ve only done it at r20 and curious to see if I can break 8000m. Did you do any focused training for it?
M 6’4. 96Kg 43
2k - 6:44.0
5k - 18:20.7
6k - 22:07.9
10k - 37:49
30 mins-8067m
1hr - 15513m
HM - 1:21.44
FM - 2:56.56

Dangerscouse
Marathon Poster
Posts: 10026
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » June 5th, 2024, 2:24 pm

ahooton wrote:
June 5th, 2024, 1:13 pm
This is my next PB attempt as I’ve only done it at r20 and curious to see if I can break 8000m.
I'm confident that you can break 8k with your 30r20 PB, but I'm also aware that higher stroke rates might not be good for you, which is where the potential will very probably be coming from.
50 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

RWAGR
2k Poster
Posts: 307
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

Re: New Personal Best! Brag About That New Pb!

Post by RWAGR » June 5th, 2024, 2:49 pm

Dangerscouse wrote:
June 5th, 2024, 2:24 pm
ahooton wrote:
June 5th, 2024, 1:13 pm
This is my next PB attempt as I’ve only done it at r20 and curious to see if I can break 8000m.
I'm confident that you can break 8k with your 30r20 PB, but I'm also aware that higher stroke rates might not be good for you, which is where the potential will very probably be coming from.
Strong agree re 8k. You got this mate.
Rob, 40, 6'1", 188 lbs. Potomac, MD, USA (albeit English-Australian originally).

2k: 6:45.4 (2023)
5k: 17:56.3 (2023)
30': 8,182 (2024)
10k: 36:49.9 (2024)
60’: 15,967 (2024)
HM: 1:20:27.4 (2024)
FM: 2:48:21.4 (2024)
100k: 7:43:28.2 (2024)

nick rockliff
Half Marathon Poster
Posts: 2193
Joined: March 16th, 2006, 3:54 pm
Location: UK

Re: New Personal Best! Brag About That New Pb!

Post by nick rockliff » June 5th, 2024, 5:21 pm

RWAGR wrote:
June 5th, 2024, 10:38 am
New 30 min PB: 8,182 at 1.49.9. This was an improvement of 62 meters. Interestingly, it was the highest HR I have seen (183). THis felt really at my max, but is only 2.9" slits faster than my 60 min PB. Does "Paul's Law" breakdown at longer distances? I'm aware that it's only ever an estimate, but this seems way off as definitely didn't have another 2 splits in me!

3 Min Splits:

1.49.6 r27
1.50.1 r28
1.50.2 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.4 r28
1.50.2 r28
1.50.1 r28
1.50.7 r28
1.50.7 r28
1.47.3 r29
You're going the wrong way with the so called Paul's Law. If I remember correctly Paul suggested it was double the distance and add 5 secs to your avg. You did your 30 min in 1.49.9 so he would say the 60 min should be 1.54.9.

It also should only be applied from 2k upwards and everything should be in the same training period.

I always go by double the distance and add 3 sec which is about where you are.
67 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

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