New Personal Best! Brag About That New Pb!

[clubberlang]

10,000m: 37:37.3.
13 seconds faster than previous best (37:50.3 on 12/10/10).

[Izzzmeister]

I have a new PB, but want to re-do it. It was a 1:34.8 in the 500M, down from 1:36.6.
I'm embarrassed because 1) I was flopping around like a fish on a ship's deck the last 100 yards, 2) it was poorly conceived, since it wasn't supposed to be a 500K attempt, 3) it was supposed to be a split in a 2:00 ctc attempt, which I forgot about until my pace boat passed me, so I only did 585m in the 2 minutes! So, I had to put it in as an IND, though it was RowPro's split time.
New try on Sunday, but with some aforethought. This is my prelim "baseline" for my pre-CRASH-B speedwork...

[jlawson58]

Set a new PB for the 2k today. I keep trying them because if I can knock 30 seconds off my time I told myself I would sign up for CRASH-B. Today I did a 7:18.5. The gains are getting harder to come by but I hope I have another 15 seconds or so that I can trim off in the next 3 weeks.

[clubberlang]

6,000 meters, 21:47.4.

10.1 seconds faster than previous best 6K (21:57.5 on 12/27/10).

[romad63]

new 1k PB on saturday 3:10.3 almost a second faster than before. Sadly I should have done in the 3:08's split climbed to 1:37 for meters 6-800 it was a mental thing.....

[ArmandoChavezUNC]

20 minute PB
1:43.8
25 spm

[clubberlang]

30 minutes: 8,102 meters.

[heptasyllabic]

60' rate 22 test today: went from 2:10.6 to 2:07.8 since November. I'm pretty pleased, but wish I had known the cutoffs for my age/weight category started at 2:07.2!

[luckylindy]

5k 18:58 ... haven't been rowing much lately (sick + work), so I was pleased.

[Bob S.]

Back on wheels after a 30 day grounding. Not really a PB, but it is a Season's Best for me.

Well now that this blasted 2k business is done and over with, I can get back to proper erging. Even better, I am no longer grounded, but back on wheels.

Tuesday was my regular erg workout day and I just did a 30’@ a constant 20spm. As it turned out, it was a season best for me. Not by a whole lot and it wasn’t worth entering it in the nonathlon, but it inspired me to do another one today as a time trial @24spm. My old 30’ time was good for 1002 nonathlon points, but the pace (2:15.9) for that piece was almost a second slower than my 10k. My 5k pace was also out of line, but it is my lowest nonathlon score, so I could do better with an improved 30’piece.

My goal was to try to hold the pace down to about 2:14. Results:

Date Ended @ Time Meters SPM HR /500m Cal/hr Watts
30' TT
2/3/11 17:16 30:00.0 6746 23 137 02:13.4 807 147
Split or Work Interval Results on my UK blog.

This was good for 1021 points, a gain of 19, which brought my total up from 9194 to 9213.

Bob S.

[mattmor]

Hi,

I picked up my C2 a few weeks ago, and have been fairly consistent in erging and chipping away at some times. A friend of mine who got me hooked on the C2 and I have been kind of competing back and forth. He did his PB 500m - 1:39.6 - so I set out to better my PB (1:49) and attempt to go after his. I did a 350m warmup and went after it - 1:38.4 and my lungs were BURNIN', then did a 350m cool down. I'm wondering if a better warmup would help the numbers?

-matt

[macroth]

Hi matt,

Good job crushing your previous time! A better warmup will certainly help, however. You should be looking at at least 10-15 minutes of rowing with a few bursts/sprints near the end. The shorter the distance, the more important your warm up because your body doesn't have time to get used to the intensity of your effort. A longer cool down will also help you recover.


As for my own recent PB's:

2k 6:26.6 (Jan. 22nd, -6 seconds compared to Spring 2010, -0.x seconds compared to 2002)
500m 1:23.4 (today, -0.3 seconds compared to Spring 2010)

[Bob S.]

A better warmup will certainly help, however. You should be looking at at least 10-15 minutes of rowing with a few bursts/sprints near the end. The shorter the distance, the more important your warm up because your body doesn't have time to get used to the intensity of your effort. A longer cool down will also help you recover.

One of the top British coaches, Eddie Fletcher, recommends a warm up for the 2k that is just short of 20 minutes (19:45, to be exact).

http://www.fletchersportscience.co.uk/u ... 735681.pdf

For shorter distances it should be at least as long. In my own experience in doing sets of four 500m intervals, the second interval was always faster than the first, even after what I thought was an adequate warm up. Sometimes even the third interval was the best.

As far as cool downs are concerned, the UK Interactive Programme (sic) calls for equal length warm ups and cool downs. UT2 - 5-8', UT1 - 8-10', AT - 10-12', TR - 12-15', and AN - 15-20'.

Bob S.

[gregsmith01748]

Sometimes during training, you will "accidentally" set a PB. This is not one of those times.

Yes it was a training session, a 60' minute hard distance "L3" piece, but I sat down on the erg knowing exactly what I needed to do to set a PB. My previous best was 15494m, back on Dec 28th. That's a 1:56.1 split.

Today, I decided to go out at a 1:55 pace and see how long I could hold it. I felt great and took it up a notch, and then held on for dear life during the last 15 minutes. Well, actually from 15:00 down to about 3:00, then I was sure I could make it and let it rip with a sprint. The last split I saw on the monitor was 1:42.

Result: 15743m, 1:54.3 split

I ended at a heart rate of 177, pretty close to my max. I feel pretty good about this session. In control from end to end.

By the way, I really think that backing off the intensity of recovery rows has made a ton of difference on how hard I can row when I am doing a time trial. (Thanks Bloomp!)

[GlassJoe]

My first ever PB post

I've been rowing for about five weeks now, but I started the 24-week Pete Plan a little over two weeks ago, so I stopped going for 2k times, et cetera (though I've still tried the occasional 500m since I was competing with my nephew, but he's given up on trying to best my time there, so I probably won't do one for a while).

Anyway, the second session in Week 3 is 2k x 2 with a 4' rest in between. Since I knew I was rowing better than a 10' 2k now on my longer rows, I decided to try to get below 9' on these rows and use them as a PB. The plan suggested knocking two seconds off my 6k time from yesterday (2:22.5), but I figured I could do 2:15 splits. I figured out the watts I needed to get 9' (142.3) and aimed to hit 145 the whole way through. I ended up going 150w for the first 2k and 150.2w for the second 2k giving my my new 2k PB of 8:50.4 (2:12.6).

Slow, I know, compared to all the beasts on this board, but I'm pretty happy with it anyway. Not to mention I did it on one of my CrossFit days, and I've been trying to row just on the off days...but I wanted to go for that 2k time

I'm sure I could have gone a bit faster if it wasn't a double-set, but I was pretty dang gassed after the 2nd 2k. Anywho, just wanted to post for the first time here since I don't think there are many opportunities for PBs in the Pete Plan.