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.
RWAGR
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Posts: 309
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

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

Post by RWAGR » April 21st, 2024, 9:36 am

Got my FM PB below 2.00 splits today (1.59.6). A nice milestone to achieve, and a PB by 3 minutes 15.9 seconds (down from 2.02 splits). Failed this yesterday - I seem to have a habit of HD'ing on a time trial and then coming back 24-48 hours later and beating it... for today I rowed at home to make sure I had access to a fan. This helped keep my heart rate down throughout the piece, which was a game changer. Cardio issues were actually the "easiest" part of today's row and based on HR there is plenty more there. Weirdly, however, my hands and ass crack got DESTROYED in a way they haven't for years. The shower after was painful to say the least. This is odd as I've been rowing a lot of meters, and the blisters/ rawness are much, much worse than after my 100k. Maybe my grip and sitting position changed slightly and that threw the skin off. Either way, I have a few days of pain to look forward to. The other point to note is that I started (intentionally) at a high SR with a weaker stroke. This was fine for keeping HR down, but started to hurt my hamstrings. The pain was actually bad enough that the row was in jeopardy. I decided to switch it up around halfway and reduce the SR and out more power in. This was a gamechanger and saved the row. Equally, however, I couldn't have sustained the low SR for the whole piece. So it's like my legs and cardio carried me for the first half and the rest of my body came the the rescue in the second half.

All in all, this was a nice way to finish the season.

2:48:21.4 42,195m 1:59.6 204 1002 24 153
39:53.1 10,000m 1:59.6 204 1003 26 145
40:01.7 20,000m 2:00.0 202 995 25 145
39:53.2 30,000m 1:59.6 204 1003 23 157
39:55.8 40,000m 1:59.7 204 1000 24 163
8:37.6 42,195m 1:57.9 214 1034 27 166
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)

ahooton
Paddler
Posts: 40
Joined: March 11th, 2024, 7:18 pm

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

Post by ahooton » April 21st, 2024, 9:45 am

RWAGR wrote:
April 21st, 2024, 9:36 am
Got my FM PB below 2.00 splits today (1.59.6). A nice milestone to achieve, and a PB by 3 minutes 15.9 seconds (down from 2.02 splits). Failed this yesterday - I seem to have a habit of HD'ing on a time trial and then coming back 24-48 hours later and beating it... for today I rowed at home to make sure I had access to a fan. This helped keep my heart rate down throughout the piece, which was a game changer. Cardio issues were actually the "easiest" part of today's row and based on HR there is plenty more there. Weirdly, however, my hands and ass crack got DESTROYED in a way they haven't for years. The shower after was painful to say the least. This is odd as I've been rowing a lot of meters, and the blisters/ rawness are much, much worse than after my 100k. Maybe my grip and sitting position changed slightly and that threw the skin off. Either way, I have a few days of pain to look forward to. The other point to note is that I started (intentionally) at a high SR with a weaker stroke. This was fine for keeping HR down, but started to hurt my hamstrings. The pain was actually bad enough that the row was in jeopardy. I decided to switch it up around halfway and reduce the SR and out more power in. This was a gamechanger and saved the row. Equally, however, I couldn't have sustained the low SR for the whole piece. So it's like my legs and cardio carried me for the first half and the rest of my body came the the rescue in the second half.

All in all, this was a nice way to finish the season.

2:48:21.4 42,195m 1:59.6 204 1002 24 153
39:53.1 10,000m 1:59.6 204 1003 26 145
40:01.7 20,000m 2:00.0 202 995 25 145
39:53.2 30,000m 1:59.6 204 1003 23 157
39:55.8 40,000m 1:59.7 204 1000 24 163
8:37.6 42,195m 1:57.9 214 1034 27 166
Fantastic effort. Fortitude and adaptability to power through. Love it. Of all the ranked pieces, it’s this one I hate the most.
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
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Posts: 466
Joined: September 14th, 2021, 5:41 am

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

Post by HornetMaX » April 21st, 2024, 12:34 pm

So after 3 months of endurance training, on March 31st I took a FM time trial to improve my 3h00m24s and failed (3h04m, cramps coming in way too early, 27Km). I said "too bad", took a bit of rest and tried to improve some other PBs on shorter distances, but failed monumentally (like, HD-ed a 1K, a 10K and an HM). Maybe I needed more rest, maybe the endurance training had a bad effect on shorter distances / higher paces (during training, the fastest in the program was 1:58/500m) or maybe I was just in poor shape for whatever other reason.

Anyway, today I went for an HM with little hope: my PB being 1h27m19 (2.04 pace) I tried to go for a flat 2:03 pace.
Surprisingly (well, I was confident the training had worked, but not confident I was out of the post-FM slump), it worked: 1h26m04 (here).
Noticeable point: I was able to hold on a high HR in the last 3Km. My max HR is likely 186 but I haven't see a >180 in quite some time (definitely not this year).

Last 2K I pondered pushing for sub-1h26m: would have been doable I'd been more confident and started pushing 1Km earlier.
But it fits well with the rest of the season: I missed a sub-3h FM by 24s, I missed a sub 1h26 HM by 4s and I'll probably be like 60Km short of 3M meters this season. Hat-trick :D :D :D

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
1:26:04.6 	21,097m 	2:02.4 	191 	956 	25 	171
8:08.1 		 2,000m 	2:02.0 	193 	962 	27 	164
8:10.3 		 4,000m 	2:02.5 	190 	954 	26 	166
8:10.0 		 6,000m 	2:02.5 	190 	955 	26 	166
8:11.3 		 8,000m 	2:02.8 	189 	950 	26 	169
8:11.0 		10,000m 	2:02.7 	189 	951 	26 	173
8:11.2 		12,000m 	2:02.8 	189 	950 	26 	172
8:11.2 		14,000m 	2:02.8 	189 	950 	26 	171
8:11.2 		16,000m 	2:02.8 	189 	950 	26 	174
8:09.8 		18,000m 	2:02.4 	191 	956 	25 	175
8:09.2 		20,000m 	2:02.3 	191 	958 	26 	179
4:21.3 		21,097m 	1:59.0 	207 	1013 	26 	184
1973, 5'8" (173cm), LW, started rowing Sep 2021 (after 10 years of being a couch potato), c2 log

RowErg PBs: Image

Dangerscouse
Marathon Poster
Posts: 10038
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » April 21st, 2024, 3:05 pm

ahooton wrote:
April 21st, 2024, 8:52 am
I am indeed. Grew up in Southport but we lived in West Derby for a few years when I was in my early teens. Right next to melwood! Had no choice but to be a red. Love them but I think this season is done for us.
Ah, Melwood!! I love that place. I headed down to the Jolly Miller in 2001 to see the UEFA Cup parade, I'm an eternal optimist, so I'm still hopeful. Spurs could be the kingmaker this season.
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: 309
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

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

Post by RWAGR » April 22nd, 2024, 5:11 am

ahooton wrote:
April 21st, 2024, 9:45 am


Fantastic effort. Fortitude and adaptability to power through. Love it. Of all the ranked pieces, it’s this one I hate the most.
Thx bro- and congrats on your HM PB. Always a good sign when you can do them unintentionally, which means that I agree with you that the extra 22 seconds you need are probably already available to you on the right day.
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)

RWAGR
2k Poster
Posts: 309
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

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

Post by RWAGR » April 22nd, 2024, 5:13 am

HornetMaX wrote:
April 21st, 2024, 12:34 pm


Last 2K I pondered pushing for sub-1h26m: would have been doable I'd been more confident and started pushing 1Km earlier.
But it fits well with the rest of the season: I missed a sub-3h FM by 24s, I missed a sub 1h26 HM by 4s and I'll probably be like 60Km short of 3M meters this season. Hat-trick :D :D :D
Suspect both your 24" on the FM and the your 4' on the HM are already with you based on this performance. As for the 60k, put in a big week of SS this week and you won't miss it!
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: 10038
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » April 22nd, 2024, 8:18 am

HornetMaX wrote:
April 21st, 2024, 12:34 pm
Anyway, today I went for an HM with little hope: my PB being 1h27m19 (2.04 pace) I tried to go for a flat 2:03 pace.
Surprisingly (well, I was confident the training had worked, but not confident I was out of the post-FM slump), it worked: 1h26m04
Congratulations. Confidence is a big part of any PB attempt, and even more so in the longer distances, so the sub 86 mins will be achieved soon enough.
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

HornetMaX
2k Poster
Posts: 466
Joined: September 14th, 2021, 5:41 am

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

Post by HornetMaX » April 22nd, 2024, 9:10 am

RWAGR wrote:
April 22nd, 2024, 5:13 am
As for the 60k, put in a big week of SS this week and you won't miss it!
Nah, leaving for holidays on sun morning, so only 6 days left. Anyway, it wasn't an important goal. Maybe I'll do a skierg HM (like tourist pace, never tried one), or another go at my 500m or 1K or 2K.
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: 1459
Joined: March 16th, 2006, 4:35 pm
Location: Amberley Village, OH
Contact:

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

Post by DavidA » April 22nd, 2024, 3:09 pm

RWAGR wrote:
April 21st, 2024, 9:36 am
Got my FM PB below 2.00 splits today (1.59.6). A nice milestone to achieve, and a PB by 3 minutes 15.9 seconds (down from 2.02 splits). Failed this yesterday - I seem to have a habit of HD'ing on a time trial and then coming back 24-48 hours later and beating it... for today I rowed at home to make sure I had access to a fan. This helped keep my heart rate down throughout the piece, which was a game changer. Cardio issues were actually the "easiest" part of today's row and based on HR there is plenty more there. Weirdly, however, my hands and ass crack got DESTROYED in a way they haven't for years. The shower after was painful to say the least. This is odd as I've been rowing a lot of meters, and the blisters/ rawness are much, much worse than after my 100k. Maybe my grip and sitting position changed slightly and that threw the skin off. Either way, I have a few days of pain to look forward to. The other point to note is that I started (intentionally) at a high SR with a weaker stroke. This was fine for keeping HR down, but started to hurt my hamstrings. The pain was actually bad enough that the row was in jeopardy. I decided to switch it up around halfway and reduce the SR and out more power in. This was a gamechanger and saved the row. Equally, however, I couldn't have sustained the low SR for the whole piece. So it's like my legs and cardio carried me for the first half and the rest of my body came the the rescue in the second half.

All in all, this was a nice way to finish the season.

2:48:21.4 42,195m 1:59.6 204 1002 24 153
39:53.1 10,000m 1:59.6 204 1003 26 145
40:01.7 20,000m 2:00.0 202 995 25 145
39:53.2 30,000m 1:59.6 204 1003 23 157
39:55.8 40,000m 1:59.7 204 1000 24 163
8:37.6 42,195m 1:57.9 214 1034 27 166
Congratulations on the PB!! Not only a big improvement in your previous time, but also breaking 3 h!
Sorry about the tush :(

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

Sakly
Half Marathon Poster
Posts: 2850
Joined: January 13th, 2022, 10:49 am

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

Post by Sakly » April 23rd, 2024, 12:43 am

RWAGR wrote:
April 21st, 2024, 9:36 am

All in all, this was a nice way to finish the season.

2:48:21.4 42,195m 1:59.6 204 1002 24 153
39:53.1 10,000m 1:59.6 204 1003 26 145
40:01.7 20,000m 2:00.0 202 995 25 145
39:53.2 30,000m 1:59.6 204 1003 23 157
39:55.8 40,000m 1:59.7 204 1000 24 163
8:37.6 42,195m 1:57.9 214 1034 27 166
Very well done!
Now I need to follow :lol:
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

Sakly
Half Marathon Poster
Posts: 2850
Joined: January 13th, 2022, 10:49 am

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

Post by Sakly » April 23rd, 2024, 12:48 am

HornetMaX wrote:
April 21st, 2024, 12:34 pm
Anyway, today I went for an HM with little hope: my PB being 1h27m19 (2.04 pace) I tried to go for a flat 2:03 pace.
Surprisingly (well, I was confident the training had worked, but not confident I was out of the post-FM slump), it worked: 1h26m04 (here).

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
1:26:04.6 	21,097m 	2:02.4 	191 	956 	25 	171
8:08.1 		 2,000m 	2:02.0 	193 	962 	27 	164
8:10.3 		 4,000m 	2:02.5 	190 	954 	26 	166
8:10.0 		 6,000m 	2:02.5 	190 	955 	26 	166
8:11.3 		 8,000m 	2:02.8 	189 	950 	26 	169
8:11.0 		10,000m 	2:02.7 	189 	951 	26 	173
8:11.2 		12,000m 	2:02.8 	189 	950 	26 	172
8:11.2 		14,000m 	2:02.8 	189 	950 	26 	171
8:11.2 		16,000m 	2:02.8 	189 	950 	26 	174
8:09.8 		18,000m 	2:02.4 	191 	956 	25 	175
8:09.2 		20,000m 	2:02.3 	191 	958 	26 	179
4:21.3 		21,097m 	1:59.0 	207 	1013 	26 	184
Well done and good PB to end the season here as well :)
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

Dangerscouse
Marathon Poster
Posts: 10038
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » April 23rd, 2024, 3:32 am

RWAGR wrote:
April 21st, 2024, 9:36 am
Got my FM PB below 2.00 splits today (1.59.6). A nice milestone to achieve, and a PB by 3 minutes 15.9 seconds (down from 2.02 splits). Failed this yesterday - I seem to have a habit of HD'ing on a time trial and then coming back 24-48 hours later and beating it... for today I rowed at home to make sure I had access to a fan. This helped keep my heart rate down throughout the piece, which was a game changer. Cardio issues were actually the "easiest" part of today's row and based on HR there is plenty more there. Weirdly, however, my hands and ass crack got DESTROYED in a way they haven't for years. The shower after was painful to say the least. This is odd as I've been rowing a lot of meters, and the blisters/ rawness are much, much worse than after my 100k. Maybe my grip and sitting position changed slightly and that threw the skin off. Either way, I have a few days of pain to look forward to. The other point to note is that I started (intentionally) at a high SR with a weaker stroke. This was fine for keeping HR down, but started to hurt my hamstrings. The pain was actually bad enough that the row was in jeopardy. I decided to switch it up around halfway and reduce the SR and out more power in. This was a gamechanger and saved the row. Equally, however, I couldn't have sustained the low SR for the whole piece. So it's like my legs and cardio carried me for the first half and the rest of my body came the the rescue in the second half.

All in all, this was a nice way to finish the season.

2:48:21.4 42,195m 1:59.6 204 1002 24 153
39:53.1 10,000m 1:59.6 204 1003 26 145
40:01.7 20,000m 2:00.0 202 995 25 145
39:53.2 30,000m 1:59.6 204 1003 23 157
39:55.8 40,000m 1:59.7 204 1000 24 163
8:37.6 42,195m 1:57.9 214 1034 27 166
Really good result, well done mate. Sub 2:00 pace is a big effort especially when your previous best was 2:02.

It is important to find whatever stroke rate works for you at any given moment, and not being afraid to change it. I can sometimes fall into the trap of wanting to maintain a specific stroke rate, which is a bad habit.

I find my hands still blister, and it can be on random sessions. I've changed my thoughts to quite enjoy blistered hands as it's a result of working really hard. The butt crack issue isn't as easy to cope with, not that I've ever had it from rowing.

I've also been told that attacking it again within 48 hours of a HD is actually a good training tactic, so this doesn't surprise me, although I am impressed with your mental fortitude to consider it
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

HornetMaX
2k Poster
Posts: 466
Joined: September 14th, 2021, 5:41 am

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

Post by HornetMaX » April 23rd, 2024, 3:46 am

DavidA wrote:
April 22nd, 2024, 3:09 pm
Congratulations on the PB!! Not only a big improvement in your previous time, but also breaking 3 h!
Breaking ? He has more like vaporized it ! :D
1973, 5'8" (173cm), LW, started rowing Sep 2021 (after 10 years of being a couch potato), c2 log

RowErg PBs: Image

RWAGR
2k Poster
Posts: 309
Joined: May 26th, 2016, 8:24 am
Location: Potomac, MD, USA

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

Post by RWAGR » April 23rd, 2024, 6:22 am

Thx all :)

@Sascha- I think we want to see you very comfortably below 2.45 bro!
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)

iain
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Posts: 930
Joined: October 11th, 2007, 6:56 am
Location: Reading, UK

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

Post by iain » April 23rd, 2024, 7:13 am

RWAGR wrote:
April 21st, 2024, 9:36 am
Got my FM PB below 2.00 splits today (1.59.6). A nice milestone to achieve, and a PB by 3 minutes 15.9 seconds (down from 2.02 splits)... Weirdly, however, my hands and ass crack got DESTROYED in a way they haven't for years.
2:48:21.4 42,195m 1:59.6 204 1002 24 153
Some great PBs, congratulations to all.

I find both these issues are sweat related. Haven't had BC issues since I started wearing both wicking underwear and rowing shorts, prior to that had a huge issue. As for blisters, you probably sweated more profusely in the FM so not surprised worse than 100k in that regard. Personally on FM+ I wrap my hands up like mummies in blister tape. Not sure what drinking method you used, but I find one handed rowing tears my hands apart (some take brief breaks in 100k that they don't on FMs).
55, lightweight in pace, trying to get back to Lwt by gravity. Currently training 3 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/

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