New Personal Best! Brag About That New Pb!

[Dino]

HM today, my 3rd one now since first on Chrstmas eve.
Moving in the right direction still with a new PB of 1h28m02.2s.
Nearly 2.5 mins quicker than the first
pace 2m05.1
spm 21
df 110
fairly even splits for each 2km with a bit of down turn around 6k to go when things start to tighten up. Managed to pick it up with 1km to go and finished off last 300m emptying tank at 1m38. Had a bit of an audience at the end as others finished their sessions so couldn't bail on the rate as they encouraged me to get under 1h28m but couldn't quite do it. Made a change from solitary efforts in my garage! 70th percentile for my age group so pleased with that.
Not so much looking forward to red week next week though on the plan

[Dangerscouse]

HM today, my 3rd one now since first on Chrstmas eve.
Moving in the right direction still with a new PB of 1h28m02.2s.
Nearly 2.5 mins quicker than the first
pace 2m05.1
spm 21
df 110
fairly even splits for each 2km with a bit of down turn around 6k to go when things start to tighten up. Managed to pick it up with 1km to go and finished off last 300m emptying tank at 1m38. Had a bit of an audience at the end as others finished their sessions so couldn't bail on the rate as they encouraged me to get under 1h28m but couldn't quite do it. Made a change from solitary efforts in my garage! 70th percentile for my age group so pleased with that.
Not so much looking forward to red week next week though on the plan

Great work Dino. Well done

[DavidA]

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!

Woo Hoo!
Congratulations.

David

[DavidA]

HM today, my 3rd one now since first on Chrstmas eve.
Moving in the right direction still with a new PB of 1h28m02.2s.
Nearly 2.5 mins quicker than the first
pace 2m05.1
spm 21
df 110
fairly even splits for each 2km with a bit of down turn around 6k to go when things start to tighten up. Managed to pick it up with 1km to go and finished off last 300m emptying tank at 1m38. Had a bit of an audience at the end as others finished their sessions so couldn't bail on the rate as they encouraged me to get under 1h28m but couldn't quite do it. Made a change from solitary efforts in my garage! 70th percentile for my age group so pleased with that.
Not so much looking forward to red week next week though on the plan

Congratulations!
Nice to set a PB, and to be under 90 min.

David

[Dino]

Thanks guys
I am definitely getting better at the pacing keeping even splits throughout rather than yoyoing in the last third

[thewagster]

Had my attempt at the 1km sprint today (have had 3 other attempts at this distance). I started rowing in June (and am 56 about 189cm), have amassed 1.1Mill metres and several happy goals. I have also shifted over 2kg of fat from around my middle.

Anyway the PB was 3.34.6 and I was quite happy with that - bearing in mind my 2km pb is around 7.34. I wonder whether I can break 3:30, I went off a little too quickly and was not able to increase at the nd was just hanging on. I do wonder whether some interval training will help - and maybe I can improve my 2km down to say 7.20.

Have read about the first 250m, the middle 500 , and the last 250. Drag factor was 125. (perhaps a lower one of 120 may help??)

Anyone got any tips to shave 4seconds in the next 4 days of the indoor champs?

Thanks

[Dangerscouse]

Had my attempt at the 1km sprint today (have had 3 other attempts at this distance). I started rowing in June (and am 56 about 189cm), have amassed 1.1Mill metres and several happy goals. I have also shifted over 2kg of fat from around my middle.

Anyway the PB was 3.34.6 and I was quite happy with that - bearing in mind my 2km pb is around 7.34. I wonder whether I can break 3:30, I went off a little too quickly and was not able to increase at the nd was just hanging on. I do wonder whether some interval training will help - and maybe I can improve my 2km down to say 7.20.

Have read about the first 250m, the middle 500 , and the last 250. Drag factor was 125. (perhaps a lower one of 120 may help??)

Anyone got any tips to shave 4seconds in the next 4 days of the indoor champs?

Thanks

After some trial and error I have decided I don't like the usual fast start, so give it anither go but try and contain the adrenaline at the start and slightly neg split throughout.

I don't think the drag will make a difference but lower it if you feel like it will help. Sometimes just doing what 'feels' right can add pace even if it's counter intuitive.

I always like to convert the distance to percentages so I can say with 500m to go I have done 50% and then remind myself from then on I have done more than I still need to do. Look away from the monitor and glance back occasionally, maybe after counting five strokes, and see how quickly the remaining distance drops as a percentage.

[Minimoof123]

Day 6 Mud challenge, and after a rest day yesterday, tried to better my 10k time,
So although only 4 sec quicker it still counts as a PB......right, now I just need to iron out that 6-7k dip

Time Meters Pace Watts Cal/Hr S/M
37:25.2 10,000m 1:52.2 247 1151 30
7:25.7 2,000m 1:51.4 253 1170 30
7:28.8 4,000m 1:52.2 248 1152 30
7:30.3 6,000m 1:52.5 245 1144 29
7:32.9 8,000m 1:53.2 241 1129 30
7:27.5 10,000m 1:51.8 250 1160 31

[thewagster]

Had my attempt at the 1km sprint today (have had 3 other attempts at this distance). I started rowing in June (and am 56 about 189cm), have amassed 1.1Mill metres and several happy goals. I have also shifted over 2kg of fat from around my middle.

Anyway the PB was 3.34.6 and I was quite happy with that - bearing in mind my 2km pb is around 7.34. I wonder whether I can break 3:30, I went off a little too quickly and was not able to increase at the nd was just hanging on. I do wonder whether some interval training will help - and maybe I can improve my 2km down to say 7.20.

Have read about the first 250m, the middle 500 , and the last 250. Drag factor was 125. (perhaps a lower one of 120 may help??)

Anyone got any tips to shave 4seconds in the next 4 days of the indoor champs?

Thanks

Well after some 250 interval work yesterday - I smashed my 1km time by 7.3s!! - down to 3.27.3 happy with that - its given me the confidence that I can knock a chunk of time off my 7.34 2km time - I will wait a week before attempting that - The mud challenge keeps me grinding on.

[ukaserex]

There is a fellow named Eric Murray who was a medalist for New Zealand, I believe, who has been putting up videos of his training for the 1k on YouTube. The dude demolished it with a time of 2:55 or so. I think I would look up what he did, and try to emulate his training. It may be a little late, but you'll know for next year.

The prevailing wisdom says one should do very long rows with hr at 65-70% of your max. Long, consistent strokes, about 22-25 s/m about 3-5 days a week, and the other 2-3 days, you have an active rest day, and you do some speed and power intervals.

I think it helps to have a strategy that is inline with your brain and how you handle things when you're gasping for air. I thought I could do the 1k with the same strategy as the 2k...but it really didn't work for me. I came out too fast, and my lovely 1:30 pace turned into 1:42-1:44 at the 700 meter mark. I almost quit to start over, but my projected finish still looked like it would be a PR - and it was, by almost 5 seconds to 3:10.2 since my last effort in October of last year. I may redo it - but it was in a way, tougher than the 2k, because I felt like the entire thing was a sprint.

My plan was to come out strong, and taper off a little - but I came out strong and didn't taper off enough, and then found my strength failing me for about 10 seconds. I somehow just recovered enough to bring the pace back to 1:37 or so, and held on for dear life. It took me about 4 hours to feel normal!
If I redo it, I will try to get a pace of 1:33 and just keep it there, rather then come out so strong.

[hjs]

There is a fellow named Eric Murray who was a medalist for New Zealand, I believe, who has been putting up videos of his training for the 1k on YouTube. The dude demolished it with a time of 2:55 or so. I think I would look up what he did, and try to emulate his training. It may be a little late, but you'll know for next year.

The prevailing wisdom says one should do very long rows with hr at 65-70% of your max. Long, consistent strokes, about 22-25 s/m about 3-5 days a week, and the other 2-3 days, you have an active rest day, and you do some speed and power intervals.

I think it helps to have a strategy that is inline with your brain and how you handle things when you're gasping for air. I thought I could do the 1k with the same strategy as the 2k...but it really didn't work for me. I came out too fast, and my lovely 1:30 pace turned into 1:42-1:44 at the 700 meter mark. I almost quit to start over, but my projected finish still looked like it would be a PR - and it was, by almost 5 seconds to 3:10.2 since my last effort in October of last year. I may redo it - but it was in a way, tougher than the 2k, because I felt like the entire thing was a sprint.

My plan was to come out strong, and taper off a little - but I came out strong and didn't taper off enough, and then found my strength failing me for about 10 seconds. I somehow just recovered enough to bring the pace back to 1:37 or so, and held on for dear life. It took me about 4 hours to feel normal!
If I redo it, I will try to get a pace of 1:33 and just keep it there, rather then come out so strong.

His 5k pb is sub 15 min, 2k 5.40 that 2.55 is very modest for him. One of the best otw rowers ever... Double for New Sealand

Congrats, 1k is indeed go fast from the off, never easy.

[Studentrower]

Hey, went for a 5k pb today. And I did it! 19:19.6 (1:55.9) I'm really happy this was awesome!!!

[DavidA]

Hey, went for a 5k pb today. And I did it! 19:19.6 (1:55.9) I'm really happy this was awesome!!!

Woo Hoo!!
Congratulations, that is very good time.

David

[Dangerscouse]

Well after some 250 interval work yesterday - I smashed my 1km time by 7.3s!! - down to 3.27.3 happy with that - its given me the confidence that I can knock a chunk of time off my 7.34 2km time - I will wait a week before attempting that - The mud challenge keeps me grinding on.

Well done. Look forward to seeing a new 2k PB soon.

Hey, went for a 5k pb today. And I did it! 19:19.6 (1:55.9) I'm really happy this was awesome!!!

Well done. Keep them coming!!

[Tenshuu]

There is a fellow named Eric Murray who was a medalist for New Zealand, I believe, who has been putting up videos of his training for the 1k on YouTube. The dude demolished it with a time of 2:55 or so. I think I would look up what he did, and try to emulate his training. It may be a little late, but you'll know for next year.

The prevailing wisdom says one should do very long rows with hr at 65-70% of your max. Long, consistent strokes, about 22-25 s/m about 3-5 days a week, and the other 2-3 days, you have an active rest day, and you do some speed and power intervals.

I think it helps to have a strategy that is inline with your brain and how you handle things when you're gasping for air. I thought I could do the 1k with the same strategy as the 2k...but it really didn't work for me. I came out too fast, and my lovely 1:30 pace turned into 1:42-1:44 at the 700 meter mark. I almost quit to start over, but my projected finish still looked like it would be a PR - and it was, by almost 5 seconds to 3:10.2 since my last effort in October of last year. I may redo it - but it was in a way, tougher than the 2k, because I felt like the entire thing was a sprint.

My plan was to come out strong, and taper off a little - but I came out strong and didn't taper off enough, and then found my strength failing me for about 10 seconds. I somehow just recovered enough to bring the pace back to 1:37 or so, and held on for dear life. It took me about 4 hours to feel normal!
If I redo it, I will try to get a pace of 1:33 and just keep it there, rather then come out so strong.

My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end

Time Meters Pace Watts Cal/Hr S/M BPM
3:36.7 1,000m 1:48.3 275 1246 30 174
0:40.5 200m 1:41.2 337 1460 31 146
0:40.4 400m 1:41.0 340 1469 33 181
0:44.0 600m 1:50.0 263 1205 29 182
0:46.9 800m 1:57.2 217 1047 29 181
0:45.0 1,000m 1:52.5 246 1146 29 182