New Personal Best! Brag About That New Pb!

[H2O]

Oh well...at least I'm in the 1:28s now but the target of 1:27.x will have to wait until a better day I think as some way off.

You beat me there. I have been under 1:30 only once -- 20 years ago.

[Minimoof123]

I said i was going to leave the PB's until the new season, but I needed to pick my daughter up from school at 4.30, and had about 40 mins to get the 10k session in for the mud challenge, so straight on the erg, no warm up, no re row so no pace boat as that all saves time in getting started, only difference I have been trying slightly higher drag just lately so this one at 130.........looks like I got more work to do on the other distances.......


Time Meters Pace Watts Cal/Hr S/M
37:13.8 10,000m 1:51.6 251 1164 30
7:22.9 2,000m 1:50.7 258 1187 31
7:24.3 4,000m 1:51.0 255 1178 31
7:25.8 6,000m 1:51.4 253 1170 31
7:31.7 8,000m 1:52.9 243 1136 30
7:29.2 10,000m 1:52.3 247 1150 31

[hjs]

I said i was going to leave the PB's until the new season, but I needed to pick my daughter up from school at 4.30, and had about 40 mins to get the 10k session in for the mud challenge, so straight on the erg, no warm up, no re row so no pace boat as that all saves time in getting started, only difference I have been trying slightly higher drag just lately so this one at 130.........looks like I got more work to do on the other distances.......


Time Meters Pace Watts Cal/Hr S/M
37:13.8 10,000m 1:51.6 251 1164 30
7:22.9 2,000m 1:50.7 258 1187 31
7:24.3 4,000m 1:51.0 255 1178 31
7:25.8 6,000m 1:51.4 253 1170 31
7:31.7 8,000m 1:52.9 243 1136 30
7:29.2 10,000m 1:52.3 247 1150 31

Nice one, you clearly are better at longer work. For most this pace over a 5k is enough for a 7 min 2k. So for 10 far below that.
Rating, stroking power seem to be your relative weakness/strenght. Depending how you look at it.

[Minimoof123]

Nice one, you clearly are better at longer work. For most this pace over a 5k is enough for a 7 min 2k. So for 10 far below that.
Rating, stroking power seem to be your relative weakness/strenght. Depending how you look at it.

Hjs, to get the sub 7 I need to achieve 1.45 or lower, I default at approx 2.00 on standard excercise, I am a bit reluctant to try too hard after a couple of years with severe sciatica, allthough I can not allocate rowing as the cause, I am always wary of pushing to much, just recently as I say trying the higher drag factor, as previously would choose nearer 100 - 110, I dont normally row so many times in the week / month but have done the mud challenge for the last couple of years, I have also tried recently to keep the stroke rate down when I am not trying for a PB, so what would you suggest as a mini training for the sub 7 2k, what stroke / split should I be trying for, for training purposes

[Dangerscouse]

I said i was going to leave the PB's until the new season, but I needed to pick my daughter up from school at 4.30, and had about 40 mins to get the 10k session in for the mud challenge, so straight on the erg, no warm up, no re row so no pace boat as that all saves time in getting started, only difference I have been trying slightly higher drag just lately so this one at 130.........looks like I got more work to do on the other distances.......


Time Meters Pace Watts Cal/Hr S/M
37:13.8 10,000m 1:51.6 251 1164 30
7:22.9 2,000m 1:50.7 258 1187 31
7:24.3 4,000m 1:51.0 255 1178 31
7:25.8 6,000m 1:51.4 253 1170 31
7:31.7 8,000m 1:52.9 243 1136 30
7:29.2 10,000m 1:52.3 247 1150 31

That's a solid 10k, well done. I agree with Henry on the 2k

[Minimoof123]

That's a solid 10k, well done. I agree with Henry on the 2k

Cheers Stu, realised my current 2k time is from June 18, based on my 1k from earlier in the month the magic sub 7 should be there, maybe tomorrow?........

[Dangerscouse]

That's a solid 10k, well done. I agree with Henry on the 2k

Cheers Stu, realised my current 2k time is from June 18, based on my 1k from earlier in the month the magic sub 7 should be there, maybe tomorrow?........

I really think that your only limitation is believing in yourself. Your sciatica is a concern but it's possibly, and very understandably, also holding you back from really pushing.

Get your mindset in the right place and that's worth quite. a few seconds

[hjs]

Nice one, you clearly are better at longer work. For most this pace over a 5k is enough for a 7 min 2k. So for 10 far below that.
Rating, stroking power seem to be your relative weakness/strenght. Depending how you look at it.

Hjs, to get the sub 7 I need to achieve 1.45 or lower, I default at approx 2.00 on standard excercise, I am a bit reluctant to try too hard after a couple of years with severe sciatica, allthough I can not allocate rowing as the cause, I am always wary of pushing to much, just recently as I say trying the higher drag factor, as previously would choose nearer 100 - 110, I dont normally row so many times in the week / month but have done the mud challenge for the last couple of years, I have also tried recently to keep the stroke rate down when I am not trying for a PB, so what would you suggest as a mini training for the sub 7 2k, what stroke / split should I be trying for, for training purposes

First, really do not take my comment as a push for you to having to go faster on the 2k. Was just an observation.

Te drag even at such a drag you should be able to go faster. I myself also use relative low drag, also have a not good back. Years ago I started at drag 85, and got pretty ok results, later used drag 103, now more around 125. At 103 I was far below 7 min and not using a high rating.

Back to you, you obviously like high rating, this means for your 2k you should aim for even higher rates. If you can rate 30 on 10k, you should rate 35 or more on a 2k. If you get a 1.43 pace, 7 min is there. Which I think you can already.

A session you could try 10x 500 rest 2 min. Main focus rating, use 35, see what pace this gives you. Let it come as it goes.

To make your stroke stronger, in a carefull way, very slowly, on longer work, lower your strokerate a bit, while keeping the the pace the same. No big jumps! But small steps.

[Minimoof123]

Thank you Stu & Hjs

Probably the most important thing to remember is that I do all of this purely for exercise and its much easier on my knees than running, throughout my life did quite a bit of cycling, but again just for the exercise, not to set any records etc, but its interesting to see what we can do sometimes and indeed I like to challenge myself and compare to some of other posters on here,

So todays target was 10k for the Mud challenge, as follows 2k warm up, 2k TT, 5K celebratory paddle, 1k splash to complete the 10.

20/03/19 2,000m 8:01.7 2:00.4


Time Meters Pace Watts Cal/Hr S/M
6:58.3 2,000m 1:44.5 306 1353 33
1:43.3 500m 1:43.3 318 1392 34
1:45.7 1,000m 1:45.7 296 1320 33
1:45.0 1,500m 1:45.0 302 1340 33
1:44.4 2,000m 1:44.4 308 1358 32


20/03/19 5,000m 19:48.9 1:58.8
20/03/19 1,015m 4:09.5 2:02.9

[hjs]

Thank you Stu & Hjs

Probably the most important thing to remember is that I do all of this purely for exercise and its much easier on my knees than running, throughout my life did quite a bit of cycling, but again just for the exercise, not to set any records etc, but its interesting to see what we can do sometimes and indeed I like to challenge myself and compare to some of other posters on here,

So todays target was 10k for the Mud challenge, as follows 2k warm up, 2k TT, 5K celebratory paddle, 1k splash to complete the 10.

20/03/19 2,000m 8:01.7 2:00.4


Time Meters Pace Watts Cal/Hr S/M
6:58.3 2,000m 1:44.5 306 1353 33
1:43.3 500m 1:43.3 318 1392 34
1:45.7 1,000m 1:45.7 296 1320 33
1:45.0 1,500m 1:45.0 302 1340 33
1:44.4 2,000m 1:44.4 308 1358 32


20/03/19 5,000m 19:48.9 1:58.8
20/03/19 1,015m 4:09.5 2:02.9

Easy peasy to expect but still nice! Stroke compared to your longer work a good bit stronger.

[Dangerscouse]

Thank you Stu & Hjs

Probably the most important thing to remember is that I do all of this purely for exercise and its much easier on my knees than running, throughout my life did quite a bit of cycling, but again just for the exercise, not to set any records etc, but its interesting to see what we can do sometimes and indeed I like to challenge myself and compare to some of other posters on here,

So todays target was 10k for the Mud challenge, as follows 2k warm up, 2k TT, 5K celebratory paddle, 1k splash to complete the 10.

20/03/19 2,000m 8:01.7 2:00.4


Time Meters Pace Watts Cal/Hr S/M
6:58.3 2,000m 1:44.5 306 1353 33
1:43.3 500m 1:43.3 318 1392 34
1:45.7 1,000m 1:45.7 296 1320 33
1:45.0 1,500m 1:45.0 302 1340 33
1:44.4 2,000m 1:44.4 308 1358 32


20/03/19 5,000m 19:48.9 1:58.8
20/03/19 1,015m 4:09.5 2:02.9

Very impressive! Well done mate, it's not a surprise but you still need to nail it. How did it feel? Is your back OK?

[Minimoof123]

Thank you Stu & Hjs


Very impressive! Well done mate, it's not a surprise but you still need to nail it. How did it feel? Is your back OK?

Yes I would like to,think i could iron out the split times, but anyway finally joined the sub 7 club, so all good, today was 6th consecutive rowing day, so feeling it a bit between the shoulders, due to'other commitments I need to do another 6 before I get a rest day so will prob just be easy 10's for those, I seem to have quite a fast recovery so guess that means still not pushing to max, but as you said I am a bit reluctant to go all out....

[MartinSH4321]

5k PB - 18:32,6

Time Meters Pace Watts Cal/Hr S/M
18:32.6 5,000m 1:51.2 254 1174 27 158
3:43.1 1,000m 1:51.5 252 1167 26 150
3:45.8 2,000m 1:52.9 243 1137 27 156
3:44.2 3,000m 1:52.1 248 1155 26 159
3:44.9 4,000m 1:52.4 246 1147 27 162
3:34.7 5,000m 1:47.3 283 1273 28 166

A big improvement for me, almost 15 sec (10W), so I'm very happy!
I think the 30R20 pieces help a lot where my SPI is >10.
Next week a 2k TT is planned, sub 6:50 is realistic I think.

[Dangerscouse]

5k PB - 18:32,6

Time Meters Pace Watts Cal/Hr S/M
18:32.6 5,000m 1:51.2 254 1174 27 158
3:43.1 1,000m 1:51.5 252 1167 26 150
3:45.8 2,000m 1:52.9 243 1137 27 156
3:44.2 3,000m 1:52.1 248 1155 26 159
3:44.9 4,000m 1:52.4 246 1147 27 162
3:34.7 5,000m 1:47.3 283 1273 28 166

A big improvement for me, almost 15 sec (10W), so I'm very happy!
I think the 30R20 pieces help a lot where my SPI is >10.
Next week a 2k TT is planned, sub 6:50 is realistic I think.

Congrats on the PB Martin, that's a big improvement. I'm thinking with that last 1k pace you have got a bit more to squeeze out too. Did you want to HD at circa 4k? Every time I have PBed my 5k I always hit a rough patch at that point

[MartinSH4321]

5k PB - 18:32,6

Time Meters Pace Watts Cal/Hr S/M
18:32.6 5,000m 1:51.2 254 1174 27 158
3:43.1 1,000m 1:51.5 252 1167 26 150
3:45.8 2,000m 1:52.9 243 1137 27 156
3:44.2 3,000m 1:52.1 248 1155 26 159
3:44.9 4,000m 1:52.4 246 1147 27 162
3:34.7 5,000m 1:47.3 283 1273 28 166

A big improvement for me, almost 15 sec (10W), so I'm very happy!
I think the 30R20 pieces help a lot where my SPI is >10.
Next week a 2k TT is planned, sub 6:50 is realistic I think.

Congrats on the PB Martin, that's a big improvement. I'm thinking with that last 1k pace you have got a bit more to squeeze out too. Did you want to HD at circa 4k? Every time I have PBed my 5k I always hit a rough patch at that point

Thanks Stu! You're right, I'm sure I can go a bit faster, esp. the 2nd and 4th 1k were not optimal. It was really hard, but at 4k I was sure to finish and at 500m to go I started my sprint, the last 200m with a pace of circa. 1:40. I never wanted to HD --> too easy
My plan for the next 5k TT is to start with 255-260W for 1k, then 250W for 3,5k and the sprint for 500m which should get me sub 18:30, big goal for me.