one more gap filled

[Bob S.]

Completed and ranked another result today. This time it was a 5k in 23:23.9 (2:20.3). I was pleased to improve on my 30' pace for this one. The data ought to line up a little better now. It is the best time in my category, but it is also the worst - and only. So I don't really think of it as a WR. I didn't exactly beat anyone, just set a bench mark in an empty gap. The same goes for all the 3 time trials that I have done in the last 11 days.

Bob S.

[Bob S.]

#4 completed. A 1k with a time of 4:18.1 (2:09.0), almost 8s under my first one this season. The first one was done on my dynamic at home and this one was on a model D so I could get it verified. I can't can't make a comparison here, because I did today's piece at sea level and all my other TTs have been done at 4000' of elevation.

So far I haven't done any events for which there is a previous verified record. The first real competition will be this weekend at a standard 2k competition.

Bob S.

[jackarabit]

Go git em, Bob. Jack

[Bob S.]

Number 5 done this morning. 500k, 2:00.9.

[jackarabit]

You meant 500m but just fantastic!! And on the static sled! Anyone tell you you're old for your speed? Chapeau!

[DanielJ]

Give it another shot and break 2:00, Bob!

What was your spm? How did the row pan out?

[Bob S.]

Give it another shot and break 2:00, Bob!

What was your spm? How did the row pan out?

I'll have to post the details on all 3 time trials, including tomorrow's 2k, after I get back home and can use my desktop. for now, the average rate was 36spm, with 41spm for the final 100m split which was at 1:56.0. The previous 500m, done on my dynamic at 4000' el., was at an average rate of 47, ending at 50spm.

It won't be easy to improve back home because of the altitude and the fact that I have to use a borrowed machine. My one shot at it would be at Boston, if I am able to make the trip. I would also like to try another shot at the 1k at that time. The long race records are all still empty and I know that I can do the 60' (and, of course, the 10k) because I have already done it in the dynamic. I just have to figure out how I do those in the limited time available to me at Crossfit. One possibility is to do the warmups at the other fitness center on the treadmill. The HM and the FM are not only too long to work in, but probably beyond my capability.

Bob S.

[Bob S.]

Weighin: 163.0#
2k goal: 9:20.0 (2:20.0)
Actual: 8:44.9 (2:11.5), so I was told. I couldn't see the g.d. monitor, even though it was a backlit PM5. Fortunately, I had a sharp cox who kept me well informed.

Bob S.

[jackarabit]

WOW! Jack

[Bob S.]

There is a video of the whole damn thing posted, but my technique is so horrible that I can't bear to post the link. Mantis wrists, roller coaster hands, absolutely no lean forward, not even coming up to vertical. Shit - the only common fault I didn't spot was bum-shooting and someone will probably find that in there as well.

Bob S. Do as I say not as I do.

[jackarabit]

Not about "making the boat move" as James is always saying; about churning the most air. Inelegance of application is to be expected. Jack

[hjs]

Weighin: 163.0#
2k goal: 9:20.0 (2:20.0)
Actual: 8:44.9 (2:11.5), so I was told. I couldn't see the g.d. monitor, even though it was a backlit PM5. Fortunately, I had a sharp cox who kept me well informed.

Bob S.

Thats a big beating your expectation. Maybe it wasn,t pretty, so be it..

Congrats

[Bob S.]

There is a video of the whole damn thing posted, but my technique is so horrible that I can't bear to post the link. Mantis wrists, roller coaster hands, absolutely no lean forward, not even coming up to vertical.

Well, I solved the problem of the lack of forward lean - lack of flexibility in my hips. I also have a problem of getting my shins all the way to vertical. It is painful to do it. I have always had poor flexibility and, like everything else, It gets worse as I get older. There is no excuse however for the roller coaster hands. My knees are coming up to damn soon. I have a lot of work to do to get rid of that bad habit. I have been out of a boat too long. OTW rowing does a good job of immediate feedback for that particular technique flaw.

Bob S.