New Personal Best! Brag About That New Pb!

[hjs]

Thanks for the feedback guys! Greg, you're right, it is nasty. By 3k I was ready to throw in the towel, and with 1000 left I was just trying to keep my wits about me and get a breath.
Bob I agree, my next attempt at a 5000 will be paced better to start. Probably would have been able to eek out a bit more of a sprint at the end and keep all my splits below 1:54.
Henry - I don't know that I can shave 16 seconds off my 2k like I shaved 30+ off my 5k, but I'm going to try haha. I feel confident I can lean out my splits by a few seconds each, so might be able to hit a hair under 7 on my next go.

1:50 for 5000 might not come for a while because I'm scared to try it again!

2k is toughly 6 ish seconds below 5k pace, so do the Math.

For the rest I look at your build, age, erg history. If you want to, you can still improve a lot at this point.

[thecrashton]

Thank you for that, Henry. I definitely want to improve and am ready to put in the necessary work to do so.
Paul's Law (is this reasonably accurate? I have an app on my phone that lets me put in a time for any set piece distance and it projects times for other distances) says I should be able to do the 2000 in 7:05.1

[hjs]

Thank you for that, Henry. I definitely want to improve and am ready to put in the necessary work to do so.
Paul's Law (is this reasonably accurate? I have an app on my phone that lets me put in a time for any set piece distance and it projects times for other distances) says I should be able to do the 2000 in 7:05.1

Pauls law is not very accurate, its not ment to use as prediction, but to see where you need extra training. If you use several results it ofcourse gets more accurate.
A good distance to improve would a next Tt would be the 1k for you. Thats really soft relative.

A rough guide is, dubble the distance ad three. Below 2k this is not true, 2k 1k is roughly 5/6, 500/1k more 7 sec ish

[Galeere]

Great work Chris, you got plenty PBs ahaed of you.

After yesterdays buisiness trip induced taper I dialed in a FM. Hovered around 2:00 for 26k when fatigue kicked in again (no problems with HR). Gulped down 1and 1/2 banana and some water but could not get back into the rythm. Slowed down to 2:03ish but ended up with a 3min-improvement of 2:50.8.5 (split of 2:00.9). HR average was 150 and stayed around 85% of MHHR on the last quarter until the last k when I found some energy to do a little sprint at max HR 164. Feeling battered now.

[thecrashton]

Great work Chris, you got plenty PBs ahaed of you.

After yesterdays buisiness trip induced taper I dialed in a FM. Hovered around 2:00 for 26k when fatigue kicked in again (no problems with HR). Gulped down 1and 1/2 banana and some water but could not get back into the rythm. Slowed down to 2:03ish but ended up with a 3min-improvement of 2:50.8.5 (split of 2:00.9). HR average was 150 and stayed around 85% of MHHR on the last quarter until the last k when I found some energy to do a little sprint at max HR 164. Feeling battered now.

That is disgusting haha. I can't imagine a FM. Great work! That is a LONG time on the erg, ouch. Solid split to hold for such a distance too. You guys all inspire me

[maestroak]

If you think you are definitely going to die at about the 3k mark, you've paced your 5k just right. If you never want to do another one when you finished it, you've nailed it. 5ks are a nasty, nasty distance.

Well done on your PB! Congratulations.

Ha, I was just thinking about trying to tackle mine, which would require slightly under Armando's split that he held for an hour. I feel like making a run at one of them but don't see much low hanging fruit.

-Steve

[Edward4492]

Hardy, great FM! Suffered greatly when I did my one (and only) FM. Don't know if I'll ever do another.

Chris, real nice 5000m. Probably not relevant; but for what it's worth my 5k PR is 18:52 and my repeatable 2k PR is around 7:05. I have one 6:59, but haven't been able to get back there (yet!). You should be able to pull very close to 7:00 with your current fitness.

Interesting, seems to me my experience with the longer hard rows (4k,5k, 6k, 10k) has been hard; but when I'm on a good day I seemed to get faster as I go along and just feel good. Goes with-out saying, it's obviously not easy. Maybe I'm comparing it to a 2k effort, I do a fair amount of 2k's (Henry says I do too many.....he's probably right!) and maybe I'm rowing at a lower effort and I'm leaving some time on the table when I have a longer distance in front of me. My last solid PR (on 11/27/15) was at 4k, goal was to hit 15min which would require a 1:52.5. I really did not think I could handle the pace,but I just felt better as I progressed and finished at 14:57, 1:52.1 pace. So who knows? Can't argue with Mike and Greg....I know these guys are going hard the whole way. I'm thinking the 2k's are just so brutal because you're anaerobic and in oxygen debt almost immediately and you can absolutely not let up if you want a good result. It may be easier to get to a hard cruise pace at 5k, one can make minor adjustments on the fly.

I guess this is what keeps us coming back....those rare moments when it all clicks.

[thecrashton]

Steve I see what you're saying about low hanging fruit... all of your numbers look very intimidating to me! haha

Thanks for the feedback Edward, I am definitely going to shoot for 7:00 ish on my next 2000 attempt. Greg helped me out quite a bit with any questions I had about pacing and power and how to tackle different pieces and he along with others on the board have really kept me motivated to shoot high. It's just impossible to not have immense respect for some of the baffling numbers you guys are pulling. Nicest thing anyone ever said to me here was that I was rowing slower than a little old lady. Put me in my place quick

I agree with the "feel", some days I start to pull and think wow this feels so easy and I breeze through 8500m at say a 2:00 split and it feels like floating on a cloud. Other days I start a 30' row at 2:05 and feel like I'm going to keel over. All depends I suppose on SO many factors. Rest, recovery, food the day before, etc etc etc one could go on and on about what could possibly affect it. It's the same for me with weight lifting sometimes I do 20 rep squats at 215lbs and they feel super light and 4 days later a warmup set of 3 @ 185 feels like the weight of the world. THat's training I guess

But you're absolutely right... those times when everything just clicks and you're flying along at a pace you never thought you'd hold for longer than 2 minutes, feels pretty great!

Taking a day off and back at er tomorrow! Thinking I might try my first ever HM next week. Not going to shoot for anything crazy I'm not sure of what I'm capable of, but will try for a solid, reasonable and very consistent split throughout.

[Tim K.]

I started off strong, which was my plan, get the first 500 in quick so I can settle more easily into a good pace. This might have been a mistake, not sure, but I know for certain the whole row was painful.

Bob said it above but just wanted to add some math to it. E = 1/2M x Vsquared. (to double your velocity you quadruple the energy input required) In other words, the faster you go the more energy you burn/meter you travel. If you start out fast and slow down vs traveling the same pace the entire distance you will have averaged the same time but will have burnt more energy.

[christopherregisryan]

Welcome kerosene to the erging madness.
I can report about ticking off a season goal by going 8.051 meters on the 30min (210 more than last PB). Went with flat pacing between 401-404 meters on 1:30-splits, 414 on the last one. Saw 168BPM, averaged at 158.

Great 30' result. Your 5k and 10k PRs are begging to be obliterated. Keep up the good work!

[Bob S.]

E = 1/2M x Vsquared. (to double your velocity you quadruple the energy input required) In other words, the faster you go the more energy you burn/meter you travel. If you start out fast and slow down vs traveling the same pace the entire distance you will have averaged the same time but will have burnt more energy.

Where did you come up with that one? The energy is proportional to the cube of the velocity, not the square.

http://www.atm.ox.ac.uk/rowing/physics/ergometer.html equation 4.5.

The specific relationship is E(in watts) = 2.8 times the cube of the velocity (in m/sec0, where 2.8 is unit conversion factor.

So a doubling of velocity - or a halving of the usual measure used, pace - requires an eight-fold increase in energy, not four-fold.

Bob S.

[Tim K.]

Thats the equation for Power(watts), energy is expressed in Joules.

You just went one to far, look at 3.

Edit:

Had to take a minute to remember the relationship, The reason power is 8 times to go twice as fast and energy required is 4 times is this:

Warning: arbitrary numbers ahead.

You travel 500 meters and use 100 joules and elapse time is 2:00 minutes. You then travel 500 meters at twice the velocity (half the time), the energy formula is correct and you will have consumed 400 joules. However, because you traveled at twice the velocity you did it in half the time (1:00 minute) so you did 4 times the work in half the time therefor power output is 8 times the first run but total energy expended is 4 times.

[Bob S.]

Thats the equation for Power(watts), energy is expressed in Joules.

You just went one to far, look at 3.

I stand corrected. However, what the rower experiences is the rate of energy expenditure needed, i.e the power. To me, that is the real concern of an erger trying to improve.

Bob S.

[Tim K.]

Yes, If you want to go faster you have to develop more power (increase the rate of energy expenditure). All I was trying to do was mathematically demonstrate why it is typically better from an energy management standpoint to work at a consistent output rather than work at a high rate then a lower rate as you will consume more energy to perform the task and since the goal of a PB is to leave nothing on the table and we are working with a finite amount of energy and rate of delivery it seems to me prudent to manage that energy as effectively as possible. Thats all. Sorry if I offended.

[Bob S.]

Yes, If you want to go faster you have to develop more power (increase the rate of energy expenditure). All I was trying to do was mathematically demonstrate why it is typically better from an energy management standpoint to work at a consistent output rather than work at a high rate then a lower rate as you will consume more energy to perform the task and since the goal of a PB is to leave nothing on the table and we are working with a finite amount of energy and rate of delivery it seems to me prudent to manage that energy as effectively as possible. Thats all. Sorry if I offended.

No offense at all. It was my screwup. In my eagerness to make the point that it takes 8 times as much power to double the reported speed on the monitor, I got careless.

Bob S.