New Personal Best! Brag About That New Pb!

[jimmyshand]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

[KeithT]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

LOL, you sound like me - I got a little better with doing SS work in last few months but always had the habit of pushing and trying to see what I could do when I was suppose to just take it easy - but it did lead to some PBs.

[jimmyshand]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

LOL, you sound like me - I got a little better with doing SS work in last few months but always had the habit of pushing and trying to see what I could do when I was suppose to just take it easy - but it did lead to some PBs.

Yeah, the way I see it I'm not an Olympian and so long as I can still talk and walk the next day I'll probably be okay. But I will get back to the SS tomorrow, I'm sure.

[Dangerscouse]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

Keep on pushing Alastair, you're in a purple patch at the moment. Well done on the PB mate

[Tenshuu]

So I've kinda got no history on here, just a long time lurker.

I had used a C2 rowing machine at my local college a few years back when looking for cardiovascular exercise to add into my Madcow 5x5 program I was doing at the time. I vaguely remember flying and dying at a 7:50 2000m test back then, probably around 135 drag factor IIRC.

Fast forward, fell off the fitness wagon that got me from 5'7" 255lbs to 180lbs. Probably still right around 180lbs at the time, just not as active, strong, or cardiovascularly fit. I decide that I really enjoy the rowing machine, for long sessions I just tossed my headphones in, closed my eyes and let my body choose my pace, occasionally looking up. I go online, wanted to buy one direct from C2, but financial situations required I use a credit card that I could fit the entire amount on, ended up using my amazon card, getting some money off the top with points, no interest payments, etc - it's paid off and has been a worthwhile investment nonetheless.

March 2016 I receive my C2 erg, set it up and put some time on it. I only put just over 67,000m that season (ends soon after this date) but had a few personal bests:
5k 22:04.9 Pace: 2:12.4/500m
30' Row - 6566m 2:17.0/500m

Looking at the remainder of my rows for that season, I apparently didn't setup specific workouts, instead just grabbed the handle and started rowing, stopping near certain benchmarks.
Next Season
Total Meters: 87,634m
Season PBs
2k - 8:31.7 Pace 2:07.9 (This was my first 2k test since around 2012 when I was using my college gym)
5k 22:47.3 Pace 2:16.7 (Didn't beat my previous 5k above)
HM 1:31:30.1 Pace 2:10.1 --- What was I thinking? I look at my logbook and wonder where my motivation to due this distance was, I had very little training under my belt at this time. 05/08/16 was the date. I remember feeling SUPER relaxed and zoned out during that workout, but super dead after. 8 Days later I set my PB for 30 minutes of rowing
30' Row - 7197m Pace 2:05.0

2017/2018 Season
Total Meters: 66,311
Season PBs
Hour of Power 12,577m Pace 2:23.1 - I did 3 of these during this season, this was the best distance.
30' 6,607m Pace 2:16.2 (Nowhere close to previous season, 1 second faster than my first test)

Final Fast Forward!!!!
2018/2019 Season
Season PBs
2k 7:56.0 Pace: 1:59.0
5,000m 20:49.4 Pace: 2:04.9
6,000m 24:47.1 Pace: 2:03.9 (Look at this and the above workout... I'm broken apparently.)
30' 6,944m Pace: 2:09.6
10k 44:24.7 Pace: 2:13.2
Hour Of Power: 12,671m Pace: 2:22.0

Last night I broke my 2k PB, but it was the first interval of a 3x2000 r3:00.

7:43.9 at a pace of 1:55.9 (HR Avg 189bpm) for my first 2k of the set.

FWIW My current physical attributes:
Male, 5'7" 190lbs 29 Years old (30 on March 29th)
Resting HR: 52
Maximum HR is 193ish (I haven't done a proper step test, I'm pretty sure I can break that threshold TBH, just the highest I've seen thus far)

Heart rate training is only a recent option for me, my current goal is to get weekly volume to around 30-50k, and improve my 2k time to be VERY close to 7 minutes (Improve by 44ish seconds). On top of that I'm thinking I can shed 25lbs to drop into lightweight, but it's a pretty tight goal, making it secondary to just overall fitness improvement - I just would like to see the better leaderboard spots, and lightweight gives me a good head start.

I'm focusing mostly on 45+ minutes of steady state ~4 days a week, with one or two interval workouts to compliment that. After getting close to my 7 minute mark for 2k, I want to do a sub 20min 5k (Which means I've gotta shave about 1 minute off my current PB)

Thanks for reading my Row Life Story.

[jimmyshand]

That's great Tenshuu, thanks for sharing - keep up the good work!

Dangerscouse - thanks, I'm not feeling that fit right now but good to know the work still pays off anyway

[KeithT]

So I've kinda got no history on here, just a long time lurker.

I had used a C2 rowing machine at my local college a few years back when looking for cardiovascular exercise to add into my Madcow 5x5 program I was doing at the time. I vaguely remember flying and dying at a 7:50 2000m test back then, probably around 135 drag factor IIRC.

Fast forward, fell off the fitness wagon that got me from 5'7" 255lbs to 180lbs. Probably still right around 180lbs at the time, just not as active, strong, or cardiovascularly fit. I decide that I really enjoy the rowing machine, for long sessions I just tossed my headphones in, closed my eyes and let my body choose my pace, occasionally looking up. I go online, wanted to buy one direct from C2, but financial situations required I use a credit card that I could fit the entire amount on, ended up using my amazon card, getting some money off the top with points, no interest payments, etc - it's paid off and has been a worthwhile investment nonetheless.

March 2016 I receive my C2 erg, set it up and put some time on it. I only put just over 67,000m that season (ends soon after this date) but had a few personal bests:
5k 22:04.9 Pace: 2:12.4/500m
30' Row - 6566m 2:17.0/500m

Looking at the remainder of my rows for that season, I apparently didn't setup specific workouts, instead just grabbed the handle and started rowing, stopping near certain benchmarks.
Next Season
Total Meters: 87,634m
Season PBs
2k - 8:31.7 Pace 2:07.9 (This was my first 2k test since around 2012 when I was using my college gym)
5k 22:47.3 Pace 2:16.7 (Didn't beat my previous 5k above)
HM 1:31:30.1 Pace 2:10.1 --- What was I thinking? I look at my logbook and wonder where my motivation to due this distance was, I had very little training under my belt at this time. 05/08/16 was the date. I remember feeling SUPER relaxed and zoned out during that workout, but super dead after. 8 Days later I set my PB for 30 minutes of rowing
30' Row - 7197m Pace 2:05.0

2017/2018 Season
Total Meters: 66,311
Season PBs
Hour of Power 12,577m Pace 2:23.1 - I did 3 of these during this season, this was the best distance.
30' 6,607m Pace 2:16.2 (Nowhere close to previous season, 1 second faster than my first test)

Final Fast Forward!!!!
2018/2019 Season
Season PBs
2k 7:56.0 Pace: 1:59.0
5,000m 20:49.4 Pace: 2:04.9
6,000m 24:47.1 Pace: 2:03.9 (Look at this and the above workout... I'm broken apparently.)
30' 6,944m Pace: 2:09.6
10k 44:24.7 Pace: 2:13.2
Hour Of Power: 12,671m Pace: 2:22.0

Last night I broke my 2k PB, but it was the first interval of a 3x2000 r3:00.

7:43.9 at a pace of 1:55.9 (HR Avg 189bpm) for my first 2k of the set.

FWIW My current physical attributes:
Male, 5'7" 190lbs 29 Years old (30 on March 29th)
Resting HR: 52
Maximum HR is 193ish (I haven't done a proper step test, I'm pretty sure I can break that threshold TBH, just the highest I've seen thus far)

Heart rate training is only a recent option for me, my current goal is to get weekly volume to around 30-50k, and improve my 2k time to be VERY close to 7 minutes (Improve by 44ish seconds). On top of that I'm thinking I can shed 25lbs to drop into lightweight, but it's a pretty tight goal, making it secondary to just overall fitness improvement - I just would like to see the better leaderboard spots, and lightweight gives me a good head start.

I'm focusing mostly on 45+ minutes of steady state ~4 days a week, with one or two interval workouts to compliment that. After getting close to my 7 minute mark for 2k, I want to do a sub 20min 5k (Which means I've gotta shave about 1 minute off my current PB)

Thanks for reading my Row Life Story.

With the recent 2K your other rows should be quite a bit quicker now too. The past seasons meters look low, not sure how much you have rowed this current season but nothing helps like logging the meters. Develop a training strategy or follow one of the plans (like Pete Plan) and just keep plugging away.

[Tenshuu]

So I've kinda got no history on here, just a long time lurker.

I had used a C2 rowing machine at my local college a few years back when looking for cardiovascular exercise to add into my Madcow 5x5 program I was doing at the time. I vaguely remember flying and dying at a 7:50 2000m test back then, probably around 135 drag factor IIRC.

Fast forward, fell off the fitness wagon that got me from 5'7" 255lbs to 180lbs. Probably still right around 180lbs at the time, just not as active, strong, or cardiovascularly fit. I decide that I really enjoy the rowing machine, for long sessions I just tossed my headphones in, closed my eyes and let my body choose my pace, occasionally looking up. I go online, wanted to buy one direct from C2, but financial situations required I use a credit card that I could fit the entire amount on, ended up using my amazon card, getting some money off the top with points, no interest payments, etc - it's paid off and has been a worthwhile investment nonetheless.

March 2016 I receive my C2 erg, set it up and put some time on it. I only put just over 67,000m that season (ends soon after this date) but had a few personal bests:
5k 22:04.9 Pace: 2:12.4/500m
30' Row - 6566m 2:17.0/500m

Looking at the remainder of my rows for that season, I apparently didn't setup specific workouts, instead just grabbed the handle and started rowing, stopping near certain benchmarks.
Next Season
Total Meters: 87,634m
Season PBs
2k - 8:31.7 Pace 2:07.9 (This was my first 2k test since around 2012 when I was using my college gym)
5k 22:47.3 Pace 2:16.7 (Didn't beat my previous 5k above)
HM 1:31:30.1 Pace 2:10.1 --- What was I thinking? I look at my logbook and wonder where my motivation to due this distance was, I had very little training under my belt at this time. 05/08/16 was the date. I remember feeling SUPER relaxed and zoned out during that workout, but super dead after. 8 Days later I set my PB for 30 minutes of rowing
30' Row - 7197m Pace 2:05.0

2017/2018 Season
Total Meters: 66,311
Season PBs
Hour of Power 12,577m Pace 2:23.1 - I did 3 of these during this season, this was the best distance.
30' 6,607m Pace 2:16.2 (Nowhere close to previous season, 1 second faster than my first test)

Final Fast Forward!!!!
2018/2019 Season
Season PBs
2k 7:56.0 Pace: 1:59.0
5,000m 20:49.4 Pace: 2:04.9
6,000m 24:47.1 Pace: 2:03.9 (Look at this and the above workout... I'm broken apparently.)
30' 6,944m Pace: 2:09.6
10k 44:24.7 Pace: 2:13.2
Hour Of Power: 12,671m Pace: 2:22.0

Last night I broke my 2k PB, but it was the first interval of a 3x2000 r3:00.

7:43.9 at a pace of 1:55.9 (HR Avg 189bpm) for my first 2k of the set.

FWIW My current physical attributes:
Male, 5'7" 190lbs 29 Years old (30 on March 29th)
Resting HR: 52
Maximum HR is 193ish (I haven't done a proper step test, I'm pretty sure I can break that threshold TBH, just the highest I've seen thus far)

Heart rate training is only a recent option for me, my current goal is to get weekly volume to around 30-50k, and improve my 2k time to be VERY close to 7 minutes (Improve by 44ish seconds). On top of that I'm thinking I can shed 25lbs to drop into lightweight, but it's a pretty tight goal, making it secondary to just overall fitness improvement - I just would like to see the better leaderboard spots, and lightweight gives me a good head start.

I'm focusing mostly on 45+ minutes of steady state ~4 days a week, with one or two interval workouts to compliment that. After getting close to my 7 minute mark for 2k, I want to do a sub 20min 5k (Which means I've gotta shave about 1 minute off my current PB)

Thanks for reading my Row Life Story.

With the recent 2K your other rows should be quite a bit quicker now too. The past seasons meters look low, not sure how much you have rowed this current season but nothing helps like logging the meters. Develop a training strategy or follow one of the plans (like Pete Plan) and just keep plugging away.

Just noticed i left that out on my overview of the current season. My current meters this season DWARF my previous seasons, almost combined... So yeah, I've been much more serious this season (granted it's late in the season, but close to a fresh start of a new season, which is great).

This season I'm currently sitting at: 214,829m

That's just barely under 50% of my LIFETIME meters sitting at 436,033m

[Soleith]

Another PB last night, managed 10k in 41m 38s and also went through my 400,000 lifetime metres (now sitting at 401,900) since starting rowing again in August 2018!

[lancecampeau]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

Great effort! All your mid distance numbers are exactly where I'd like to be (5K to 60min). That 15K in 60 has been a tough nut to crack for me.

[jimmyshand]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

Great effort! All your mid distance numbers are exactly where I'd like to be (5K to 60min). That 15K in 60 has been a tough nut to crack for me.

It's a weird one for me - I can get to 7,900 without too much trouble but really need to try again for 8k. But I'd also like to get sub-1:30 for the 500 though not got the power I don't think. Or maybe I need to try again.

I might also have to try the 6k as I have never done one.

[MartinSH4321]

Thanks Keith, I went for another 5K PB today. Usual internal process "I had a hard row yesterday so I'll take it easy today" soon becomes "let's try for another PB, yee-ha!".

I aimed to hit 1:52.5 pace over the 5k as prep for the 30 minutes but I was feeling okay and felt like I had sub-18:30 in me so managed to PB again with 18:28.7.

I'm going to take it slower tomorrow. Probably.

Well done Alasdair, hope to see you row 8k in 30min soon!

[jimmyshand]

Well done Alasdair, hope to see you row 8k in 30min soon!

Thanks Martin - and when I said " I can get to 7,900 without too much trouble" above I think I was being a bit optimistic. But I feel like I've got the 8k in me, so let's see what the truth machine says next time I try.

[lancecampeau]

I might also have to try the 6k as I have never done one.

When compared to the 5K, the timing on the 6K distance feels a bit odd... Much like how the 4 min distance feels compared to the 1K

Its not perfect, but I've found the pace estimate tool is somewhat useful for determining a good target pace at different distances.

*It only works well if you have some recent rowing performances to use as benchmarks AND use the tool within its known limitations...
(I'll leave it to others to comment on those specific limitations)

https://www.freespiritsrowing.com/forum ... -predictor

Based on my recent 5K TT (18:38.4 / max effort) and a relatively strong 10K from last week (39:49.7 / warmup) an attempt at a 6K should land somewhere around 22:45.

[Minimoof123]

I haven't been "trying" to hard on my rows most of this season really, so thought I should aim to change some of my rankings, added 100 meters to my 30 min session, still room for improvement,

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,934m 1:53.4 240 1125 31
6:00.0 1,598m 1:52.6 245 1142 31
12:00.0 1,588m 1:53.3 240 1127 31
18:00.0 1,599m 1:52.5 245 1144 31
24:00.0 1,572m 1:54.5 233 1102 31
30:00.0 1,577m 1:54.1 235 1110 31