New Personal Best! Brag About That New Pb!

[Boomer]

Thanks for the advice guys. I will be happy if I can eventually get under 7min 2K and 19min 5k. I don’t have a good aerobic base so I’ll never be amazing at this but I have to admit I really like indoor rowing!

Depending on your starting point, fitness wise, some people make big steps. You will soon find out

Tried again today taking in Stu and Henry’s advice.Warmed up properly, 1:54 opening split

...result was new PB 1 second quicker than PB set 2 days ago but I totally died in the last 500m. I was kidding myself that I can be looking at 7:30 at the moment. But at least I know where I am and what I need to do to improve and I know that my HR can go 5bpm higher!

Time Meters Pace Watts Cal/Hr S/M
7:35.6 2,000m 1:53.9 237 1114 27 159
1:53.9 500m 1:53.9 237 1114 27 151
1:53.9 1,000m 1:53.9 237 1114 27 160
1:53.7 1,500m 1:53.7 238 1118 27 162
1:54.0 2,000m 1:54.0 236 1112 28 166

[hjs]

Boomer, you now your current point. Good effort. Build from here, and keep doing faster stuff. Most sessions should be longer and paced say around 18//22 sec. Above this 2k av. Keep roughly for every faster session 2 easier ones.
Find a way that works for you, no need to make it overly complicated, rowing is mostly making solid meters and building a strong foundation.

[Dangerscouse]

Henry, you have totally go it wrong. The question was did the significant negative split mean I didn't warm up enough, to which my answer was I doubt it.

I didn't tell anyone not to warm up, I just stated that I rarely warm up. That's not telling anyone anything other than what I do and if it works for me who are you to tell me what to do or not do???!!!!

If so sorry Stu.

But a serious neg. Can certainly point to a poor warm up. When you are really ready you don,t start that slow, but more have to control yourself. Pacing was certainly not good.

We both tend to react often difference, in my view, is that at certain times I really focussed and trained for results. You don,t train for results, but more for just doing something. Which is perfectly fine, but not a good base to get result oriented feedback from.

I tell nobody what to do, I say if you want to get better, don,t listen to you. Thats a big difference. But again, what you do us 100% fine, but its not result oriented.
You can give advice, but people can disagree and react!!!!!!!!!!!!!!

Ok, fair enough Henry....situation defused

[hjs]

Cheers Stu, I am a blunt bastard at times but really don,t mean it badly. Just wanted to tickle you a bit.

[JonWalters]

New 10k PB for me today of 41:53.1.

This is 31 seconds off my old one and it feels great to get under 42mins.

Pacing was just under 2:07 @28spm for the first 30 mins, then I upped to 30spm (2:04ish) until 1000m to go, and then went for it. Ended up being a decent negative split with 21:08 for first 5000, then 20:45 for the 2nd.

Next time will start at 2:06...

[Dangerscouse]

Cheers Stu, I am a blunt bastard at times but really don,t mean it badly. Just wanted to tickle you a bit.

Hahahahahahahahaha. It can be lost in translation when it's in the written form

[Boomer]

New 10k PB for me today of 41:53.1.

This is 31 seconds off my old one and it feels great to get under 42mins.

Pacing was just under 2:07 @28spm for the first 30 mins, then I upped to 30spm (2:04ish) until 1000m to go, and then went for it. Ended up being a decent negative split with 21:08 for first 5000, then 20:45 for the 2nd.

Next time will start at 2:06...

Nice one Jon. I always find it hard to pace myself on the longer runs. 31 seconds is a big chunk off the old PB!

[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.

Second try at a 5km PB today, finished at 21:28, a full minute off last weeks time. Getting under 21 might take a few weeks...

Third try at a 5km PB today, finished at 21:15, going the right way but still can't break 21.

[JonWalters]

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.

Second try at a 5km PB today, finished at 21:28, a full minute off last weeks time. Getting under 21 might take a few weeks...

Third try at a 5km PB today, finished at 21:15, going the right way but still can't break 21.

Well done Arower - as you say it’s heading in the right direction!

I’m no expert, but my suggestion would be to do some longer rows... If most of your rows are only 20 mins, then you would probably benefit from some slower, endurance building rows...

[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.

Second try at a 5km PB today, finished at 21:28, a full minute off last weeks time. Getting under 21 might take a few weeks...

Third try at a 5km PB today, finished at 21:15, going the right way but still can't break 21.

Good effort Arower, but there are no short cuts to lots and lots of metres, believe me, I have looked!

You're still improving which is all you can hope for and your sub 21 mins target will come soon enough.

"Failure is the condiment that adds flavour to success" -Truman Capote

It's a good suggestion to row for longer than 20 mins if you are able to. The longer distances are good for fitness and also to get your mentality right; when you are used to rowing for 40 mins or more, 21/22 mins seems a lot easier.

[lancecampeau]

Absolutely killed my 2K TT today.... Shaved 4.6 seconds off my previous PB!!!

2000m / 6:53.5 / 1:43.3 / DF 155 / SR 28 / SPI 11.32

I had a very specific plan for this attempt and executed it PERFECTLY...

- Keep the SR under 30
- Measure the piece with 250m splits and keep them as close to 1:43.7 as possible
- allow myself the occasional "rest stroke" when required to help minimize physical and mental fatigue.
- with 400m to go, fully extend the stroke by pulling the handle closer to the chest and delivering extra drive with the legs
- with 125m to go, push the pace to under 1:40 and touch 1:35 in anyway possible.



Did a fair amount of low rate / high SPI pieces recently. This training was critical for developing the stamina I needed

My 2K progress...
- 9:32 in Feb 2017
- 6:53.5 in Sept 2018

[Boomer]

Absolutely killed my 2K TT today.... Shaved 4.6 seconds off my previous PB!!!

2000m / 6:53.5 / 1:43.3 / DF 155 / SR 28 / SPI 11.32

I had a very specific plan for this attempt and executed it PERFECTLY...

- Keep the SR under 30
- Measure the piece with 250m splits and keep them as close to 1:43.7 as possible
- allow myself the occasional "rest stroke" when required to help minimize physical and mental fatigue.
- with 400m to go, fully extend the stroke by pulling the handle closer to the chest and delivering extra drive with the legs
- with 125m to go, push the pace to under 1:40 and touch 1:35 in anyway possible.



Did a fair amount of low rate / high SPI pieces recently. This training was critical for developing the stamina I needed

My 2K progress...
- 9:32 in Feb 2017
- 6:53.5 in Sept 2018

Nice plan and awesome execution. What sort of low rate high SP pieces have you been doing, how often and for how long?

[Dangerscouse]

Absolutely killed my 2K TT today.... Shaved 4.6 seconds off my previous PB!!!

2000m / 6:53.5 / 1:43.3 / DF 155 / SR 28 / SPI 11.32

I had a very specific plan for this attempt and executed it PERFECTLY...

- Keep the SR under 30
- Measure the piece with 250m splits and keep them as close to 1:43.7 as possible
- allow myself the occasional "rest stroke" when required to help minimize physical and mental fatigue.
- with 400m to go, fully extend the stroke by pulling the handle closer to the chest and delivering extra drive with the legs
- with 125m to go, push the pace to under 1:40 and touch 1:35 in anyway possible.



Did a fair amount of low rate / high SPI pieces recently. This training was critical for developing the stamina I needed

My 2K progress...
- 9:32 in Feb 2017
- 6:53.5 in Sept 2018

Well done Lance, that's very impressive progression in 18 months

[Gammmmo]

@Lance - worked like a charm....nice!

[hjs]

Nice 2k, still enough to gain in my view. Congrats, great test