New Personal Best! Brag About That New Pb!

[Citroen]

Can folks stick on topic on this thread.

It's for your NEW personal best times and to give folks a chance to offer congratulations. It's not for bleating, nagging, moaning and bitching. Nor is it for posting things from five years ago (that should have been celebrated on here back in 2012).

If you folks can't play nicely the moderation team may have to start handing out some seven day bans for folks to cool off.


Dear forum, please play nicely.

[-marius-]

Marius, good work, relative speaking that 5k is your strongest distance, you could do races, you would do pretty ok. Races are mostly 2k. Sub 6.30 for 40 plus is solid. Sub 6.10 worldclass.

Wow, something for me to aim for. Impressive for a relative newcomer to erging.

Your 5K time is far better than mine, but your 1K not so much. I do everything at a much lower drag (about 120, whatever the distance) and I just wondered if you might do even better over the shorter piece if you lower it?

Very strong PB's, both paced beautifully. Very strong 1k. Well done.

Thanks. The 1K and 5K where two totally different races, I have analyzed them afterwards and come to a sort of conclusion. For the 5K I felt like my energy levels where at 110% all day and the effort on the rower where close to 100%, but for the 1K race I felt like the body where at 90% with a 95% effort on the rower. I also probably started the first 500m of the 1K a little bit to slow.
I might do one more shot at the 1K before summer vacation, not sure if I ever want to do a 5K race again
Th e 2K is also on the to do list, but I fear it mentally..

I'm still experimenting a lot with feet position and drag factor. Higher drag factor feels much better for me but it might not be the best for the fastest 1K.
Will try lower DF on the next 1K for sure

[hjs]

Re drag, the shorter the distance, the higher the drag. And when you are used to a high drag, low drag often feels difficult.
On lower drag the stroke needs to be more precise.

Re feet/drag, although it makes a difference, in the bigger picture its the meters you make that count most.

For longer work, 2k and up, you mostly need aerobic fitness, sessions should be longer at relative relax pace with a strong stroke. You are never fit enough.
For shorter, 1k and down, raw speed and strenght are very telling. Sessions should shorter, hard with a very strong stroke. You are never strong enough.

[-marius-]

Thanks for the info hjs, I'm still new to rowing so a lot to learn.

[hjs]

Thanks for the info hjs, I'm still new to rowing so a lot to learn.

The better, means you can improve a lot.
For sprinting its worth reading the sprinthread from the beginning and browse through.

For longer work you could look though this for inspiration. https://www.instagram.com/samblythe/?hl=en
Just an idea but gives you an idea what a 6.00 flat does, its a lot of volume, with an good eye on rating etc.

[H2O]

@marius

This is very good. You still can improve a lot, it is simply not possible to reach the optimum after 6 months. My advice is to take a look at the UK c2 training guide:
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf.
Best of luck.

[-marius-]

@marius

This is very good. You still can improve a lot, it is simply not possible to reach the optimum after 6 months. My advice is to take a look at the UK c2 training guide:
http://www.redking.me.uk/sport/rowing/t ... ing_v2.pdf.
Best of luck.

Thanks, very nice guide

The better, means you can improve a lot.
For sprinting its worth reading the sprinthread from the beginning and browse through.

For longer work you could look though this for inspiration. https://www.instagram.com/samblythe/?hl=en
Just an idea but gives you an idea what a 6.00 flat does, its a lot of volume, with an good eye on rating etc.

That's a lot of volume

Decided to do some 2000m intervals yesterday and to set a time that I can have as a proper starting point.
3x2000m/3:00r drag factor: 138, no rolling starts.
20:25.9 6,000m 1:42.1
6:55.9 2,000m 1:43.9
6:51.4 2,000m 1:42.8
6:38.6 2,000m 1:39.6

So even though the online loogbook does not allow me to rank the last interval, 6:38.6 is my new PB for 2000m.
Will try to set a ranked time next month.

[hjs]

Thats impressive, looks like you can easily crack 6.30 based on this.

Re volume, toprowers make 150/250 km per week. Its an endurance sport. 150/250 is still "only" 10/15 hours a week

[-marius-]

Thats impressive, looks like you can easily crack 6.30 based on this.

Re volume, toprowers make 150/250 km per week. Its an endurance sport. 150/250 is still "only" 10/15 hours a week

Below 6:30 will the big goal within the year
Have logged the following so far:
Jan: 31K
Feb: 57K
Mar: 71K
Apr: 129K
May: 149K
Jun: 87K, a little behind for a 150k month.
I think around 150K a month will be plenty for me at the moment since I'm mainly rowing 500 and 1000m intervals?

[hjs]

Thats impressive, looks like you can easily crack 6.30 based on this.

Re volume, toprowers make 150/250 km per week. Its an endurance sport. 150/250 is still "only" 10/15 hours a week

Below 6:30 will the big goal within the year
Have logged the following so far:
Jan: 31K
Feb: 57K
Mar: 71K
Apr: 129K
May: 149K
Jun: 87K, a little behind for a 150k month.
I think around 150K a month will be plenty for me at the moment since I'm mainly rowing 500 and 1000m intervals?

Think you now already can. Read up a bit on training, depending on your goals you can still improve a lot. Only doing shorter/hard work is not optimal, unless sprinting is your goal. Every sport above a few minutes is a lot about aerobic fitness and for that meters are needed.

[bonefixer]

Thats impressive, looks like you can easily crack 6.30 based on this.

Re volume, toprowers make 150/250 km per week. Its an endurance sport. 150/250 is still "only" 10/15 hours a week

Below 6:30 will the big goal within the year
Have logged the following so far:
Jan: 31K
Feb: 57K
Mar: 71K
Apr: 129K
May: 149K
Jun: 87K, a little behind for a 150k month.
I think around 150K a month will be plenty for me at the moment since I'm mainly rowing 500 and 1000m intervals?

Think you now already can. Read up a bit on training, depending on your goals you can still improve a lot. Only doing shorter/hard work is not optimal, unless sprinting is your goal. Every sport above a few minutes is a lot about aerobic fitness and for that meters are needed.

With 6:39 as a third 2K interval I'd also be willing to bet you could do 6:30 already, given a proper warm up and sensible pacing. Go for it!

[bonefixer]

The biggie! 2K new PB 6:46.9

400m splits:
1:41.7 @ 29
1:42.0 @ 29
1:42.1 @ 29
1:42.8 @ 30
1:39.8 @ 34

I don't think there was much more left to be had. Pretty happy with my pacing, could barely stand at the end as my legs were so dead. Cardiorespiratory felt reasonably OK. It's a 3.2sec improvement over my last one, so whereas I might be able to shave a few tenths off if I go again, I'm pretty happy with that and will probably leave it now for a few months.

[DNA_Rower]

Just got my first <19min 5k (18:59.0) by increasing my rate from a usual ~24 for that piece to 26. Knocked 4s off my previous PB set earlier this year and nearly 10s off this season's best. I'm really chuffed as I have been moaning about the heat for ages and didn't think I would get a chance to hit that <19min target until things cooled down in Autumn.

The monitor at the end of the piece said 18:58.9, but when I looked at the saved piece it said 18:59.0. If you add up the splits it comes to 18:58.9. Has the PM3 just robbed me of 0.1s??

I will put up a separate thread about stroke rate later a this PB was sparked by an interesting discussion in the PP thread.

[batanos]

Congrats!
It's not just the PM3, I had the same problem with my PM5 when I tried to verify a piece - turned out that the version in the memory is .01 second longer. I guess it's a rounding issue when the PM saves the time to its memory.

[DavidA]

The biggie! 2K new PB 6:46.9

400m splits:
1:41.7 @ 29
1:42.0 @ 29
1:42.1 @ 29
1:42.8 @ 30
1:39.8 @ 34

I don't think there was much more left to be had. Pretty happy with my pacing, could barely stand at the end as my legs were so dead. Cardiorespiratory felt reasonably OK. It's a 3.2sec improvement over my last one, so whereas I might be able to shave a few tenths off if I go again, I'm pretty happy with that and will probably leave it now for a few months.

Woo hoo!
Congratulations! Very nice time.

David