New Personal Best! Brag About That New Pb!

[KeithT]

@Stu, strong aerobic stuff there...surely getting your own erg will only make u go quicker? No pressure.

New PB for me at the 1min duration with 346m (+1 ) but getting towards my max I reckon with current fitness. DF=138. First stroke=2:01, and then just tried to only see 1:26 and below but last 10s was definitely tying up and saw the odd 1:27 and a 1:28. Still pleased though. Did a 2.2K progressive warmup after a few minutes of paddling, and then 5K of 'filler' at 1:59.7 to pad out the session.

Every meter is a big deal for the 1 min test!

[KeithT]

This month's CTC and a PB by 92m. I almost didn't go to the gym this morning as my back felt a tiny bit aggravated. With a bit more confidence I like to think I'll break 8400m fairly soon, as I lost circa 15m by not maintaing a flat pace.

That's impressive! I have a hard time flat pacing once I start going over 5K - prob a mental thing. You almost didn't go to the gym, funny how a lot of PBs seem to happen when really not expected.

[Dangerscouse]

@Stu, strong aerobic stuff there...surely getting your own erg will only make u go quicker? No pressure.

New PB for me at the 1min duration with 346m (+1 ) but getting towards my max I reckon with current fitness. DF=138. First stroke=2:01, and then just tried to only see 1:26 and below but last 10s was definitely tying up and saw the odd 1:27 and a 1:28. Still pleased though.

Hahahaha, to be honest I'm expecting myself to go a bit faster too if only because I can row at a later time. The erg has been deliverered and I got a back spasm lifting it in the house!! The irony of fitness being bad for my health isn't lost me!

Really impressed with your 1 min, and those last few strokes show you were really tickling your limits

[Dangerscouse]

This month's CTC and a PB by 92m. I almost didn't go to the gym this morning as my back felt a tiny bit aggravated. With a bit more confidence I like to think I'll break 8400m fairly soon, as I lost circa 15m by not maintaing a flat pace.

That's impressive! I have a hard time flat pacing once I start going over 5K - prob a mental thing. You almost didn't go to the gym, funny how a lot of PBs seem to happen when really not expected.

Thanks Keith. I think flat pacing is something you get used to and I have my fair share of fly and die too as it's all too easy to get optimistic early on.

[ukaserex]

https://log.concept2.com/profile/113865 ... 7FOa3G47YQ


A funny thing happened at our Crew Fitness Christmas party. One half of our ownership team thought it would be a good idea to have a 500m for time "Crew Cup" event.

Most of us had consumed at least one drink, likely several more, as it was getting late in the evening.

With dress shoes and jeans on - I got a PR of 127.4! My previous best was a 133.9, from just a few months ago. I posted the time and learn that somehow, in my age group, I'm #22 or something like that - (verified) in the world! That's insane! I have no business muddying up such waters as record rankings!

Who knew wine and baklava were such an effective pre-workout?

[Bishop007]

On my third true record attempt I made the 10k Sub40min. And now with an even lower heart rate. My technique is getting better and I manage to get above the 200 Watts on each stroke. My S/M is quite low, and I think I have to work on some intervals if I want to improve in this area.
As for the drag factor I can see that it is quite high compared to others, but I struggle with the WATTS on a lower drag factor.

[hjs]

Congrats, but like you say, that rating and that drag, thats a super slow stroke. Almost slow motion Every stroke starts from zero almost.

[Bishop007]

Yeah your properly right, but none the less, I think it benefits my technique. And also, does it feel like a good muscle workout, my upper body especially shoulder and lower neck shows visible muscle building. My leg not so much, not because I don’t use them, but they are already build from my Mountain Biking. And the other day while playing around with my kids I did a some push ups just for fun, and it was quite interesting, 20 reps with an ease. All in all the Rower is truly a great all-round machine.

[lindsayh]

On my third true record attempt I made the 10k Sub40min. And now with an even lower heart rate. My technique is getting better and I manage to get above the 200 Watts on each stroke. My S/M is quite low, and I think I have to work on some intervals if I want to improve in this area.
As for the drag factor I can see that it is quite high compared to others, but I struggle with the WATTS on a lower drag factor.

that is a super strong 10k - will be much faster though once you can rate up and drop the DF

[MartinSH4321]

This month's CTC and a PB by 92m. I almost didn't go to the gym this morning as my back felt a tiny bit aggravated. With a bit more confidence I like to think I'll break 8400m fairly soon, as I lost circa 15m by not maintaing a flat pace.

Wow, congrats! Many erger would be happy to hold this pace for 2k While working on 7.800m and having 8k as a goal for next year, I don't want to imagine how much effort is needed to get close to 8.400m!

[Dangerscouse]

This month's CTC and a PB by 92m. I almost didn't go to the gym this morning as my back felt a tiny bit aggravated. With a bit more confidence I like to think I'll break 8400m fairly soon, as I lost circa 15m by not maintaing a flat pace.

Wow, congrats! Many erger would be happy to hold this pace for 2k While working on 7.800m and having 8k as a goal for next year, I don't want to imagine how much effort is needed to get close to 8.400m!

Thanks Martin. My advice is lots and lots of metres!! Slow and steady long distances have made the difference for me. It was far from easy and mental training is also very beneficial as you can talk yourself out of a session if you're not careful

[KeithT]

https://log.concept2.com/profile/113865 ... 7FOa3G47YQ


A funny thing happened at our Crew Fitness Christmas party. One half of our ownership team thought it would be a good idea to have a 500m for time "Crew Cup" event.

Most of us had consumed at least one drink, likely several more, as it was getting late in the evening.

With dress shoes and jeans on - I got a PR of 127.4! My previous best was a 133.9, from just a few months ago. I posted the time and learn that somehow, in my age group, I'm #22 or something like that - (verified) in the world! That's insane! I have no business muddying up such waters as record rankings!

Who knew wine and baklava were such an effective pre-workout?

Well, I think this is scientific proof of what we all need to do before a 500M test!

[Gammmmo]

https://log.concept2.com/profile/113865 ... 7FOa3G47YQ


A funny thing happened at our Crew Fitness Christmas party. One half of our ownership team thought it would be a good idea to have a 500m for time "Crew Cup" event.

Most of us had consumed at least one drink, likely several more, as it was getting late in the evening.

With dress shoes and jeans on - I got a PR of 127.4! My previous best was a 133.9, from just a few months ago. I posted the time and learn that somehow, in my age group, I'm #22 or something like that - (verified) in the world! That's insane! I have no business muddying up such waters as record rankings!

Who knew wine and baklava were such an effective pre-workout?

Well, I think this is scientific proof of what we all need to do before a 500M test!

+1
Photos/video....or it didn't happen.

[lancecampeau]

that is a super strong 10k - will be much faster though once you can rate up and drop the DF

@Bishop

I have to agree with Lindsayh... I'm around 104KG and my 10K PB of 38:55.5 was done at DF 145 / 28 SPM. The higher SPM spreads out the load but requires you to do the work with less recovery time. You may need to work up to this with some uptempo sessions.

I suggest trying a 4 x 1500m @ DF 140 / 26 SPM / 1:59 to get started

[MartinSH4321]

Thanks Martin. My advice is lots and lots of metres!! Slow and steady long distances have made the difference for me. It was far from easy and mental training is also very beneficial as you can talk yourself out of a session if you're not careful

Thanks for your advice stu, I'm working on it. By now, I have 6 trainings per week (1x intervall, 1x hard distance, 4x SS) with a total of at least 50k, last week I managed 60k which was a bit too much I fear. This week is a bit easier to replenish my energy and heal my little aches and pains, the next 2 weeks I want to do some TT, especially 2k, to have a successful year's end, and then continue with my PP