New Personal Best! Brag About That New Pb!

[thecrashton]

Thanks for the info Henry, I guess it would be beneficial to try and produce high rates for some of my shorter training pieces? Example I did a 5x1500 workout recently and my average rate was a lowly 21.

[teddyDK]

Im started rowing about two month ago and i started with a 2k test at 7:59,8 Im on my second round og PP 3 days a week. Today i did 4 x 2000 and my last 2000m was 7:59,8

[zacclowes]

Thanks crashton

Are those heart rates listed the end heart rate rather than the average?
From cycling testing I know 193 is my max but idk what zone that would have put me in I trained with a power meter.

It wasn't easy it sure hurt but I think I could have pushed a bit harder with a more steady pacing plan.
The first 1000m I was averaging 1:52ish then I pushed a bit harder and was doing 1:50-1:49 for a while and in the last 150m I pulled really hard and was in the mid-low 1:40s

If I was doing it again I'd aim for a steady 1:50 and less of a sprint at the end.

Haven't got another session of 2ks (3 x 2k again) for a few weeks hopefully I can aim for 7:15 then

If you really had to you right now already could have cracked the 7 min border. Doing 3 reps and looking and looking at the spm you where nowhere near a max 2k.

If you keep going you will within 3/6 months pull three sub 7 s in a row at least close

I'd be happy with a single 2k under 7 minutes but 3 in a row would be something. will keep at it and hopefully i get there

thanks for the encouragement everyone

[hjs]

Thanks for the info Henry, I guess it would be beneficial to try and produce high rates for some of my shorter training pieces? Example I did a 5x1500 workout recently and my average rate was a lowly 21.

Thats redicules 5k ish stuff can be done around 2k minus roughly 3 spm. So 27 for 2k would give 24 ish. But you are very new it will come.
Endurance training is fine in the 18/22 zone, but faster work should be a good bit higher.

[Galeere]

On the 4th day of the 4-day-test the 1 hour was on.

Initial target was above 15.500 (= 1:56.0). Did it in the gym with a DF of 123, no warm-up and actually went:

3.121 meters (1:55.3 for some leverage)
3.135 (1:54.8 because I love negative splitting and it seemed to be going so smoothly)
3.134 (1:54.8 - exceeded 90% MHRR after 30 minutes, tried to hold onto pace and rythm)
3.135 (1:54.8 - reached 95% MHRR)
3.157 (1:54.0 - went at 169-171 BPM, 4-6 BPM below max, deep waters.....)
Total 15.680 meters (=1:54.7), improvement of 337 meters
That was deep digging for 30 minutes, BS 18
Passed 10k with average pace 1sec ahead of current PB, so that will need another TT.
Average SPM was 28 for first and last split, 27 for middle section.

I found a section to put up the test for analysis (Greg had posted simliar testing); will do that tonight.

[hjs]

Impressive serie Hardy (hartmut), one hour is funny, sometimes you are close to the edge, but still can keep plugging away, on the middle stuff you would fall apart.

The best thing I see you being able to pull those pb s in a string, shows very good workcapacity, which is a very important aspect of training.

Well done and congrats for all. You now are way beyond sub7 level. Re drag, think you should lower the drag for 2k ish work, 140 plus is to much. Makes the stroke to chunky.

[thecrashton]

Fantastic results Hardy, well done!

[jackarabit]

Indeed attempting those tests in four days without recovery time adds a new dimension! And following immediately on the heels of yet another FM? You are one tough hombre, HD.

[maestroak]

Very impressive Hardy. Makes me cringe just thinking about it after my recent hour PB. I'm curious how many of your PBs are in a gym? Three of mine were done in a gym within a couple months of each other and they came easier than at home. I even thought there may be an issue with the erg but there were three and I ended up putting up PBs on more than one. I concluded that the temperature and atmosphere made it easier for me. My 10k PB was there and is so much better that it's a faster split than my 30min.

Either way, great job, that's a great improvement. I was thinking I should tackle my 30 min because I had you on all the others but that one, but now I'm not so sure....

-Steve

[G-dub]

HD's picture is going back up on the wall! Sorry Dean, you have managed some awesome feats with amazing style, bordering on panache, but one cannot argue with these last 3-4 days by HD

[Edward4492]

Nice one Hardy! Those distance PR's are tough, ya gotta be in the right mindset to nail 'em. Big effort!

[bisqeet]

HD's picture is going back up on the wall! Sorry Dean, you have managed some awesome feats with amazing style, bordering on panache, but one cannot argue with these last 3-4 days by HD

He's a sneaky bugger.... amazing effort with no tapering off in between... hats off to HD

[Hillclimber]

Hardy, terrific PB! Congratulations on stomping your previous!
Damien

[bisqeet]

Chasing Hardy, not quite 4 in a row, but I needed it for the nonathlon.
Basically a PB, cos I never tried it before at free rate...

20160121_60mins.jpg (73.56 KiB) Viewed 5357 times

[Galeere]

Splendid row Dean, shows again that you are way ahead of me on the long rows (and on the middistance too).

Thanks guys for your applauding commets, I really aprreciate the encouragment here.
Steve, from my current PBs the 2k, the 0.5k, the 1k and the 60min were done in the gym, the rest at home. For me midday-results are mostly better than evening results and especially morning results. So the ideal time of day for me to do a TT puts me into the gym during the week; that is why I did share the feeling you described regarding the gym-bonus until I started to do some TTs midday or late afternoon at home during the weekends.

Henry - I will bear your DF-Suggestion im mind and lower to 130 for the next 2k-TT. I will also start to do more fast-fiber-work as recommended by you elsewhere in this forum (10sec-1min-stuff, weights, frog jumps).