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.
Quitsa Strider
Paddler
Posts: 13
Joined: January 13th, 2023, 7:20 pm

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

Post by Quitsa Strider » May 11th, 2024, 12:41 am

DavidA wrote:
May 10th, 2024, 1:41 pm
[quote="Quitsa Strider" post_id=583956 time=<a href="tel:1715306038">1715306038</a> user_id=787502]
Have been prepping myself mentally for the C2 May marathon challenge and finally had my head sorted today to approach the distance.

At minimum sub 3 hour was the goal but was more significantly looking to cover the distance cleanly as my last marathon effort was 8 years ago and was ugly, poorly paced sufferfest, and challenging throughout. Really happy to have put up controlled negative splits across the piece and also a new PB!

Time Meters Pace WattsCal/HrS/M Hr
2:55:36.5 42,195m 2:04.8 180 918 27 151

16:45.9 4,000m 2:05.7 176 905 27 143
16:45.1 8,000m 2:05.6 176 907 27 143
16:44.8 12,000m 2:05.6 177 907 27 144
16:43.9 16,000m 2:05.4 177 909 27 145
16:42.7 20,000m 2:05.3 178 911 27 148
16:42.1 24,000m 2:05.2 178 912 27 152
16:41.3 28,000m 2:05.1 179 914 28 152
16:40.1 32,000m 2:05.0 179 916 28 154
16:37.7 36,000m 2:04.7 180 921 28 157
16:30.5 40,000m 2:03.8 184 934 29 159
8:42.4 42,195m 1:58.9 208 1014 29 171

Male/48yo/lightweight


Congratulations!
Breaking 3 h is a big deal, and you did it handily.

David
Thank you all for the encouragement- this piece came together better than planned and that’s always a nice way to bookend a tough marathon attempt.

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 11th, 2024, 3:56 am

Quitsa Strider wrote:
May 9th, 2024, 9:53 pm
At minimum sub 3 hour was the goal but was more significantly looking to cover the distance cleanly as my last marathon effort was 8 years ago and was ugly, poorly paced sufferfest, and challenging throughout. Really happy to have put up controlled negative splits across the piece and also a new PB!
That looks like something that went 100% as planned or better. Congrats !
1973, 5'8" (173cm), LW, started rowing Sep 2021 (after 10 years of being a couch potato), c2 log

RowErg PBs: Image

Jbrown1215
1k Poster
Posts: 124
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

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

Post by Jbrown1215 » May 13th, 2024, 7:27 pm

Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
1k: 3:04
2k: 6:15
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

Sakly
Half Marathon Poster
Posts: 2822
Joined: January 13th, 2022, 10:49 am

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

Post by Sakly » May 14th, 2024, 12:09 am

Jbrown1215 wrote:
May 13th, 2024, 7:27 pm
Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
Sub 1:48 was my target for a 10k last season to go below 36min and I missed it by 1.5s :lol:
Could never imagine to hold that pace for a HM!
Well done!
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

Tandstad
10k Poster
Posts: 1070
Joined: May 10th, 2013, 7:00 am

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

Post by Tandstad » May 14th, 2024, 12:14 am

Jbrown1215 wrote:
May 13th, 2024, 7:27 pm
Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
Good job Justin, very strong session! Sub 1:16 is definitely within reach now, reckon you would have done it in colder weather :D
39YO, 188 cm, 115 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)

Dangerscouse
Marathon Poster
Posts: 10020
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » May 14th, 2024, 12:59 am

Jbrown1215 wrote:
May 13th, 2024, 7:27 pm
Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
That's a really solid result in less than ideal circumstances. 47 seconds is a big statement of intent for next time.
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

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 14th, 2024, 11:58 am

Jbrown1215 wrote:
May 13th, 2024, 7:27 pm
Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
This is close to my 10K PB pace.....mind boggling good!
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

DavidA
10k Poster
Posts: 1454
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 14th, 2024, 3:39 pm

Jbrown1215 wrote:
May 13th, 2024, 7:27 pm
Tackled a half marathon today. Been ~3 months since I last did one so was due for another. The initial goal today was sub 1:16 (sub-1:48 pace); recognized a little over 5k in that that wasn't going to happen, so backed off just a hair and settled in on 1:49s for most of the way. Pleased with the result considering the warmer-than-ideal temperatures in the garage and that this was my 8th consecutive day of training (I didn't take my usual rest break over the weekend as I'll likely need to miss a day or two of training this week). Roughly a ~47 second PB.

Time Meters Pace Watts Cal/Hr S/M HR
1:16:15.4 21,097m 1:48.4 274 1244 26 169
...
17:59.8 5,000m 1:47.9 278 1256 26 158
18:05.2 10,000m 1:48.5 274 1242 26 164
18:08.6 15,000m 1:48.8 271 1233 26 170
18:09.4 20,000m 1:48.9 271 1231 26 176
3:52.5 21,097m 1:45.9 294 1312 27 181
Wow - on many aspects!
Congratulations!
That was quite an improvement on your previous PB.
It definitely looks like sub-76 is reachable for you.
You could finish and take a decent cat nap before I would finish :lol:

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

Jbrown1215
1k Poster
Posts: 124
Joined: January 28th, 2024, 10:31 pm
Location: California, USA

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

Post by Jbrown1215 » May 14th, 2024, 4:23 pm

Sakly wrote:
May 14th, 2024, 12:09 am
Sub 1:48 was my target for a 10k last season to go below 36min and I missed it by 1.5s :lol:
Could never imagine to hold that pace for a HM!
Well done!
Those near misses are sometimes the most agonizing... Not gonna lie, my last HM was a 1:17:02 and I felt similarly about being so close to the 1:16:XXs... had to rectify that in this session.
Tandstad wrote:
May 14th, 2024, 12:14 am
Good job Justin, very strong session! Sub 1:16 is definitely within reach now, reckon you would have done it in colder weather :D
The warm temps definitely didn't help, and gives me confidence that I could throw down a faster effort next winter...only a couple million meters of steady state to do between now and then!
Dangerscouse wrote:
May 14th, 2024, 12:59 am
That's a really solid result in less than ideal circumstances. 47 seconds is a big statement of intent for next time.
Thanks, Stu. Not sure when the next time for the HM will be; likely will wait until temps start to cool down again in ~5-6 months.
KeithT wrote:
May 14th, 2024, 11:58 am
This is close to my 10K PB pace.....mind boggling good!
I'll trade you some of my endurance for your sprinting ability; deal?!
DavidA wrote:
May 14th, 2024, 3:39 pm
Wow - on many aspects!
Congratulations!
That was quite an improvement on your previous PB.
It definitely looks like sub-76 is reachable for you.
You could finish and take a decent cat nap before I would finish :lol:

David
Thanks! In due time, something in the mid-1:15s will be reachable I think... likely won't attempt this again until later this year when my garage has cooled off...
YT: https://shorturl.at/crBK5
Log: https://shorturl.at/acrDV
39M, 6’3”, 205lbs
1k: 3:04
2k: 6:15
6k: 20:18
30R20: 8559m
10k: 34:37
60': 16873m
HM: 1:16:15
FM: 2:39:21

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, 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.
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

alex9026
2k Poster
Posts: 232
Joined: September 11th, 2022, 1:24 pm

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

Post by alex9026 » May 16th, 2024, 8:10 am

ahooton wrote:
May 16th, 2024, 8:00 am
Any tips on warm ups guys because I just can’t get the warm up for 2 k quite right.
Good work on the pb! My warm up typically top out at 25mins. Steady state 2000metres then every 60-90secs between 6-10 hard strokes, adding one stroke every "interval" capped at 30 strokes. I'll get four, maybe five of these in, then steady to finish. Rowing between the hard strokes at a steady pace, low rate. I'll then take a good five minutes before my main work, enough to stay warm but be fresh to go.
You can ask ten different people and get ten different answers, I basically do what I did in my running days, swapping strides for strokes.
What do you feel on your warm up isn't quite right? There is a recommended one on the Concept website if memory serves.
33 6'2 93kg
1min 362m 500m 1:26 2k 6:31 5k 17:52

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, 8:26 am

alex9026 wrote:
May 16th, 2024, 8:10 am
ahooton wrote:
May 16th, 2024, 8:00 am
Any tips on warm ups guys because I just can’t get the warm up for 2 k quite right.
Good work on the pb! My warm up typically top out at 25mins. Steady state 2000metres then every 60-90secs between 6-10 hard strokes, adding one stroke every "interval" capped at 30 strokes. I'll get four, maybe five of these in, then steady to finish. Rowing between the hard strokes at a steady pace, low rate. I'll then take a good five minutes before my main work, enough to stay warm but be fresh to go.
You can ask ten different people and get ten different answers, I basically do what I did in my running days, swapping strides for strokes.
What do you feel on your warm up isn't quite right? There is a recommended one on the Concept website if memory serves.
That’s pretty much a carbon copy of what I do. Steady 2k to warm up then 15 mins at slow with every 90 seconds go for 30 seconds at target pace. 10 minutes stretching and recovering, then go for the test. Maybe I’m giving myself too much rest. I just feel like I’m not quite in gear at the beginning you know?
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: 10020
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, 12:53 pm

ahooton wrote:
May 16th, 2024, 8:00 am
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.
Great PB, congratulations, but I wonder if it was erg fear that was the issue for the first bit, or maybe 10 mins is too long for you to rest?
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, 1:10 pm

Dangerscouse wrote:
May 16th, 2024, 12:53 pm
ahooton wrote:
May 16th, 2024, 8:00 am
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.
Great PB, congratulations, but I wonder if it was erg fear that was the issue for the first bit, or maybe 10 mins is too long for you to rest?
Cheers mate. Yes, maybe, I was a little bit anxious for this one. Been building up for sub 6:40 for a while now. I’ll get it next time. Definitely going to cut the rest time down aswell.
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

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 » May 16th, 2024, 1:21 pm

Smashing PB bro! Based on this I imagine you’re planning to destroy your other PBs soon?!
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)

Post Reply