New Personal Best! Brag About That New Pb!

[lancecampeau]

The 1K is by far my strongest event... Managed a 3:14 in March for the Virtual Sprints.

I only have a bit of advice for the 1K

1. Try doing full body weights once a week in the month leading up to the 1K TT
2. Pull a 6 X 750m / r3:00 @ 1:50 to 1:51 pace about 3 or 4 days prior to the attempt.

It worked for me.

My 200m splits...

1:34.7 / SR 35
1:37.5 / SR 34
1:38.7 / SR 32
1:38.5 / SR 33
1:35.2 / SR 36

[Gammmmo]

Had another go at 1KM and trimmed 1.6s IIRC off. Well rested (nothing yesterday and easy erg 30mins Sunday) and better 10min progressive warmup. Maybe that was the cause of the inflamed throat thing only really coming on AFTER the effort this time. Even before half way I said to myself "you've got this". Looks like my rating is getting lazy in the middle so that's something to work on. My apols to anyone getting bored with these updates as the effort is still producing lowish hanging fruit so PBs are coming frequently. All too aware the hard work and training for the 1KM starts soon! Thanks Henry for the pointer to Shawn's thread...have that open on another browser tab and am wading through it as very lengthy. Right, weights now...

[jimmyshand]

My apols to anyone getting bored with these updates as the effort is still producing lowish hanging fruit so PBs are coming frequently.

On the contrary, keep them coming. I have only done a few 1k tests but I think I will have another go now. I just managed to dip under 3:20 last time but I feel like I might have a second or so more if I dig deep.

I need to find that thread you mentioned now and get reading.

[mdpfirrman]

@ Gammo - even if I'm not the best rower (or even that competitive), I learn a lot from others. Congrats! PBs, even "low hanging fruit" as you say, take a ton of work to better. Something to be proud of and we all see what kind of work you put into it, so also well deserved too.

[hjs]

Nice work Paul, getting the rating up is tough, some people rate up easily, others simply can,t really well, you need to shorten the strokes a bit. I myself have seldom rated up well, only during 5/6k s it went ok.

[hjs]

Nice work Paul, getting the rating up is tough, some people rate up easily, others simply can,t really well, you need to shorten the strokes a bit. I myself have seldom rated up well, only during 5/6k s it went ok.

[_PBH_]

rowed a 5k again this morning, and shaved a little more off the previous attempt (20:28.5). My goal was to start out @ 2:03 pace and negative split each 1k down to 1:59 finishing close to 2:01 average. I was struggling keeping control of my stroke rate -- I kept wanting to go faster. Maybe I should? I let up a bit on the penultimate 1k . I didn't quite get the average under 2:02. I'm still happy with the end result:




Now I need to work on shaving that extra 20 seconds off. New goal is sub-20 minute.

[mitchel674]

Not sure if this counts as a PB, but I rowed my first HM today. Time was 1:38.

Started out deliberately slow so I wouldn't flame out. Pretty sure I could do this sub 1:35 with a bit more training and some better time management. For now, I was happy to finish!

[Gammmmo]

@lance - thankyou for your insights
@Brett - good going fella. If you're looking to crack 20mins for 5K then on the way to this (in training) you should be able to go sub 8mins for your 2K fairly easily I'd have thought...
@mitchel - I'd claim it; you have to celebrate all the victories

[DavidA]

Not sure if this counts as a PB, but I rowed my first HM today. Time was 1:38.

Started out deliberately slow so I wouldn't flame out. Pretty sure I could do this sub 1:35 with a bit more training and some better time management. For now, I was happy to finish!

As it is the fastest one you have done, it is a PB.
Congratulations, on doing it, and in a nice time.

David

[Dangerscouse]

@ Paul, great effort bud. I need to try and master shorter strokes. I can't get over 33spm possibly because I never do anything less than a 2k, and I have only ever done a 2k twice in 7 or 8 years!!

@Mitchel, good effort. That's a PB for sure. How did it feel? Do you fancy another go at it? With practice you will feel far more confident that you will finish

[jimmyshand]

Decided to give the 1k another go and managed to go from 3.19.9 to 3.18.2. Probably about 95% effort so might have another try again soon but pleased to get it in the bag and am apparently fitter than I feel. DF 130 on this, which felt about right for me.

[Gammmmo]

If I could crack 3:15 I'd be well happy.

4th go and trimmed another 1.1s off of last weeks mark. Again, was well rested so no excuses there. Really good start with lots of strokes <1:30 (LP IIRC = 1:26) and then wheels fell off in the second half and it was all a bit laboured, didn't have the courage/focus to push on esp in the last 250m and get that 3:13, so it's a PB but not 100% happy with that despite the quote above!! Got erg cough at the end (after, so warmup obviously better this and last attempt) but wasn't as destroyed as I should've been. Enjoying the current change of focus to shorter stuff...dare I hope these 1K efforts/experience will help with my well overdue update for a 2K PB?? (that's from about 2005!!)

[Dangerscouse]

@Paul. Hahaha, love it!! You cracked sub 3:15 and you're still not happy!!! I'd probably be the same but you should be very pleased with that time. These 1k sessions will be a big help for your 2k, even if it's just to harden you up for the pain cave.

@Jimmy, you should also be very pleased with your new PB too

[jimmyshand]

@Jimmy, you should also be very pleased with your new PB too

Yes, you're right. Now I need to try a 2k again but it will have to be early because it was 35C/95F in my erg shed at the end of yesterday's long afternoon row! Bring back winter.