Skierg pb thread

[kini62]

Inspired by all the good work being put in I decided to put in an effort this morning. New 6K PB.

25:48.8 2:09.0 pace 42spm
1K splits
2:13.1 39
2:11.0 41
2:10.2 42
2:09.2 43
2:07.2 44
2:03.7 47

Last 2K is faster than my 2K PB by 3 seconds/500. 2 for the price of one.

[johnlvs2run]

Kini, that's impressive. You kept getting faster and smashed your previous PB / s.
You must be doing all the right things in training.

[kini62]

30 minute PB last night. It's been a while since I did a straight 30 minute "ski" so I had an improvement of just over 300m.

7033m
2:07.9 pace.

[johnlvs2run]

Nice going, Kini. You're getting faster and stronger. Very impressive.

[johnlvs2run]

New 500m PB today, 4 tenths faster than the previous one done in March.
Also I was lighter this morning, which helps my watts per weight pace percentage.

Code: Select all

distance      100      200      300      400      500    new PB
  splits   2:04.0   2:03.0   2:03.5   2:03.0   2:00.5    2:02.8
    spm        56       51       51       51       55      ---
    hrm       161      171      183      200      208     100df

My heart rate was higher for every split than previously, and 208 is the highest I've seen.
I'm going to make some adjustments, and then try this again.

[kini62]

Nice going John.

Had a 2K PB Monday morning. 2K erg warmup.

8:11.0
2:02.7 pace
last split was just over 2:00 so with a little better pacing I would've gone sub 8:10. Next time.

[johnlvs2run]

November 28:
30' PB 6510 meters 2:18.2 pace 41 spm
6' splits - 2:19.4 2:19.2 2:18.7 2:17.8 2:15.9

December 11:
10k PB 46:31.0 2:19.5 pace 40 spm - pb by 29.0 seconds
2k splits - 2:20.2 2:19.8 2:19.7 2:19.6 2:18.3 40spm - weight 154.8#

[Steve W]

Congrats, John! Very nice pacing with negative splits. Going to guess that last 2k had your heart going Struggling with back issues so my times are slower but you provide some needed inspiration, so appreciate the sharing. Cutting 29 seconds off a 10k PB is not easy and speaks well to your endurance base.

[johnlvs2run]

Hi Steve, thank you! I don't know what my heart rate was, but I got a few 2:07s by the finish, so perhaps could have started my drive a bit earlier. It wasn't easy though and I'm very happy to get this PB. I hope you're able to overcome the back issues soon and keep up with your training

[Jayson rower]

Hi everybody

Just got a skierg and done a 30m ski, just
Over 7013k achieved, fan setting was on 10, is that
The normal rate for the fan to be set?
My average watt rate was 166






Thanks
J

[hjs]

Hi everybody

Just got a skierg and done a 30m ski, just
Over 7013k achieved, fan setting was on 10, is that
The normal rate for the fan to be set?
My average watt rate was 166






Thanks
J

Hi J.

The skierg very much taxes the shoulders, a setting of 10, drag 170 is very high, lowering it a good bit, to around 100 is plenty resistance and will give a much smoother stroke, with less risk of overuse injury.

[Keef]

Hi everybody

Just got a skierg and done a 30m ski, just
Over 7013k achieved, fan setting was on 10, is that
The normal rate for the fan to be set?
My average watt rate was 166






Thanks
J

yikes a 10 on the damper...assuming you are a 30yr fit 250lb weightlifter great? If not, something is going to blow soon or later, generally a drag factor of around 80-100 will do for most folks. For example this arvo did a 10k 85 DF @35 S/R holding 204w...I like using the watts readout. Kind of like a fuel gauge. Foot on the gas just hard enough to get over the line without running out.

[hjs]

Hi everybody

Just got a skierg and done a 30m ski, just
Over 7013k achieved, fan setting was on 10, is that
The normal rate for the fan to be set?
My average watt rate was 166






Thanks
J

yikes a 10 on the damper...assuming you are a 30yr fit 250lb weightlifter great? If not, something is going to blow soon or later, generally a drag factor of around 80-100 will do for most folks. For example this arvo did a 10k 85 DF @35 S/R holding 204w...I like using the watts readout. Kind of like a fuel gauge. Foot on the gas just hard enough to get over the line without running out.

Even those very strong weightlifters do not use that drag.

There are two sub 6 2k skiers, both used a 120 ish drag during those 2k s

[Jayson rower]

Hi everyone

I’ve tried it on No8 dial and I just can’t seem to get the 500m Time numbers down,

I done a 30m ski today and achieved 7402 my watts
Average was 195 spins was 37, fan was on No10

I could never achieve this with a lesser no on the fan
I would be like a duracel bunny

J

[hjs]

Hi everyone

I’ve tried it on No8 dial and I just can’t seem to get the 500m Time numbers down,

I done a 30m ski today and achieved 7402 my watts
Average was 195 spins was 37, fan was on No10

I could never achieve this with a lesser no on the fan
I would be like a duracel bunny

J

I can pull that on dr 60 rate 28. 195 is so high, makes the stroke super slow. But ok, some people like the feeling of that.
In the end its what you like, any setting is valid.