New Personal Best! Brag About That New Pb!

[hjs]

@RayOfSunshine - Thanks, signature updated
@johnlvs2run - Thanks. Drag factor this time was 235 as I have trained to get used to higher drag for some time now. Previous 1K WR was done at a drag factor of 130.
@hjs - Thanks. It seems to suit me very well, when I get into my rhythm it is really effortless to keep a rather low split. First 500 of this 1k felt like just transportation and I could also keep a rather low rate compared to my previous 1K TT(57spm). Could probably shave of half a second with a bit quicker start, but will save that for the skierg world sprints in November
The 2K will come but I do not care to much about it right now

Most people do better on the rower, but not all, ofcourse without knowing how you train it looks like the skierg suits you, relative better. Maybe the high rating helps, you also rate high on the rower. Don,t hurry with the records, but
I expect you to set a whole string, base speed is great now and you are not a sprinter so will be able to carry this speed over.

Enjoy man great to have this going.

Ps checked the Wr s, see your goal now, and you are a lot smaller compared to those other guys. Pound for pound already better

[Arower]

First try at a 5km PB today and I ended up with 22:28, I was hoping for under 22. I had more in the tank but being the first attempt wasn't sure how hard to go. I've been using the rower weekdays for the last 3 weeks for 20 minutes in the morning, alternating between slow cadence high power, and high cadence intervals. I'm 48 and 93kgs, if that makes a difference.

[Dangerscouse]

@RayOfSunshine - Thanks, signature updated
@johnlvs2run - Thanks. Drag factor this time was 235 as I have trained to get used to higher drag for some time now. Previous 1K WR was done at a drag factor of 130.
@hjs - Thanks. It seems to suit me very well, when I get into my rhythm it is really effortless to keep a rather low split. First 500 of this 1k felt like just transportation and I could also keep a rather low rate compared to my previous 1K TT(57spm). Could probably shave of half a second with a bit quicker start, but will save that for the skierg world sprints in November
The 2K will come but I do not care to much about it right now

Most people do better on the rower, but not all, ofcourse without knowing how you train it looks like the skierg suits you, relative better. Maybe the high rating helps, you also rate high on the rower. Don,t hurry with the records, but
I expect you to set a whole string, base speed is great now and you are not a sprinter so will be able to carry this speed over.

Enjoy man great to have this going.

Ps checked the Wr s, see your goal now, and you are a lot smaller compared to those other guys. Pound for pound already better

Brilliantly put Henry

[jimmyshand]

First try at a 5km PB today and I ended up with 22:28, I was hoping for under 22. I had more in the tank but being the first attempt wasn't sure how hard to go. I've been using the rower weekdays for the last 3 weeks for 20 minutes in the morning, alternating between slow cadence high power, and high cadence intervals. I'm 48 and 93kgs, if that makes a difference.

Good work! What was your stroke rate? What about the drag factor? Just curious.

[johnlvs2run]

Early morning attempt at HM PB, though only my second HM. Previous time was 1:27:57.3 and this morning I managed to do it in 1:26:24.3
4:05.0 19,000m 2:02.5 190 954 24 172
4:02.7 20,000m 2:01.3 196 973 24 175
3:50.2 21,000m 1:55.1 230 1089 27 186
0:20.5 21,097m 1:45.6 297 1319 29 186

Nice PB - With a blazing finish like that, you have faster times on the way.

Drag factor this time was 235 as I have trained to get used to higher drag for some time now. Previous 1K WR was done at a drag factor of 130.

Thanks. That's interesting you keep the high rate with high drag.

[Dangerscouse]

First try at a 5km PB today and I ended up with 22:28, I was hoping for under 22. I had more in the tank but being the first attempt wasn't sure how hard to go. I've been using the rower weekdays for the last 3 weeks for 20 minutes in the morning, alternating between slow cadence high power, and high cadence intervals. I'm 48 and 93kgs, if that makes a difference.

Well done. Your first 5km is all about finding confidence and understanding your limits. Keep up the training and you will make some big improvements but don't get disheartened when you run out of easy gains, which will happen at some point.

If you had more left in the tank you should hopefully go sub 22 in the near future. With experience you will know when to up the pace and not to leave it too late.

[Boomer]

First try at a 5km PB today and I ended up with 22:28, I was hoping for under 22. I had more in the tank but being the first attempt wasn't sure how hard to go. I've been using the rower weekdays for the last 3 weeks for 20 minutes in the morning, alternating between slow cadence high power, and high cadence intervals. I'm 48 and 93kgs, if that makes a difference.

Nice one, I started rowing a few months ago and my 5k was around 22min to start with. It dropped quickly once I started mixing 5k and 30 min sessions with a few interval sessions as recommended on this forum by Lance. Try 6x 750m with 3 mins rest between each 750m at around 2:01 pace.

[Boomer]

improved my 30min distance this morning by 160m to 7315m @ r23. Was hoping for 7400m but havent rowed for 5 days and it took about 10min to find my rhythm so I’m not too disappointed.

[Arower]

Good work! What was your stroke rate? What about the drag factor? Just curious.

Thanks, stroke rate was 26. I haven't set the drag factor up yet, I had the rower on 5.

Nice one, I started rowing a few months ago and my 5k was around 22min to start with. It dropped quickly once I started mixing 5k and 30 min sessions with a few interval sessions as recommended on this forum by Lance. Try 6x 750m with 3 mins rest between each 750m at around 2:01 pace.

Thanks, will give that a try.

Well done. Your first 5km is all about finding confidence and understanding your limits. Keep up the training and you will make some big improvements but don't get disheartened when you run out of easy gains, which will happen at some point.

If you had more left in the tank you should hopefully go sub 22 in the near future. With experience you will know when to up the pace and not to leave it too late.

Thanks, yeah I am hoping for under 22 next time, that will be next Monday.

[johnlvs2run]

#skierg New 1k wr, beat my own record by 4.4 seconds
Time Meters Pace Watts Cal/Hr S/M
2:53.4 1,000m 1:26.7 537 2146 52

The 6x1'r1 session is probably "easier" than a ~3 minute hard effort - you can probably beat that one too.
I went to higher DF this morning and beat my 6x1'/r1, but am getting faster so don't know if it made a difference.

[-marius-]

@johnlvs2run - takes a bit getting used to very high df, but once you have it is pretty ok

CTC challenge accepted. New pb by 14m

Time Meters Pace Watts Cal/Hr S/M
6:00.0 2,093m 1:26.0 550 2191 53
1:00.0 345m 1:26.9 532 2129 51
1:00.0 345m 1:26.9 532 2129 51
1:00.0 345m 1:26.9 532 2129 52
1:00.0 347m 1:26.4 542 2161 53
1:00.0 347m 1:26.4 542 2161 54
1:00.0 362m 1:22.8 615 2413 58
r270m

[johnlvs2run]

CTC challenge accepted. New pb by 14m
Time Meters Pace Watts Cal/Hr S/M
6:00.0 2,093m 1:26.0 550 2191 53

Well done!

[Dangerscouse]

PB by 22 metres. Admittedly this was supposed to have been a 60 mins PB session but I knew by 25 mins it wasn't happening so I decided to focus on 30 mins instead.

I will give this another go sometime soon as a proper 30 mins PB attempt will be quicker this as I was pacing myself for 25 mins.

[hjs]

@johnlvs2run - takes a bit getting used to very high df, but once you have it is pretty ok

CTC challenge accepted. New pb by 14m

Time Meters Pace Watts Cal/Hr S/M
6:00.0 2,093m 1:26.0 550 2191 53
1:00.0 345m 1:26.9 532 2129 51
1:00.0 345m 1:26.9 532 2129 51
1:00.0 345m 1:26.9 532 2129 52
1:00.0 347m 1:26.4 542 2161 53
1:00.0 347m 1:26.4 542 2161 54
1:00.0 362m 1:22.8 615 2413 58
r270m

Holding back even, looking at that last rep

[-marius-]

@Dangerscouse - Congrats on the PB! Should not be a problem going past 8300m
@johnlvs2run - Thanks Now it is you turn again Are you registering your result on the CTC site?
@hjs - Not sure where I got the energy for the last rep, but I was in a very dark place the last 30 seconds