New Personal Best! Brag About That New Pb!

[hjs]

Whoops forgot to add New P.B. this morning.
10k 35:25.9
Ave/ 1:46.2
30 spm
Df 133
ave watts 291
Ave/ HR 187

My plan was stick with 1:48's all the way, but i kept pulling 1:47's so then went bit harder every so often.

My previous time was 35:48.6 in 2019.

Congrats Andrew, given you 5k I expect you to clip 35 min this season, nicely improving atm

[Andrew Shuck]

@ Henry, cheers.

[nick rockliff]

@ Henry, cheers.

Is the 5k time in your signature correct?

[hjs]

@ Henry, cheers.

Is the 5k time in your signature correct?

Typo I believe. 16.4x is correct if I am not mistaken. Andrew only went hard for a short while last season, he came not around a max. 10.

Edit 16.51 in 2019, ranked

[JimS]

PB on the 5k again.

17:36.7
Ave pace 1:45.7

Very happy with this. i was feeling some residual fatigue in my hammies from rugby on saturday, and chest was a bit tight on the breathing due to some soreness around my collar bone.

Powered on through and followed my game plan to the letter.

Resetting now this week, in laws are in town so spare bedroom and therefore the rower will be retired until next monday.

Father in law runs marathons. So training this week may involve going running with, and being embarrased by, a 58 year old!

[Dangerscouse]

PB on the 5k again.

17:36.7
Ave pace 1:45.7

Very happy with this. i was feeling some residual fatigue in my hammies from rugby on saturday, and chest was a bit tight on the breathing due to some soreness around my collar bone.

Powered on through and followed my game plan to the letter.

Resetting now this week, in laws are in town so spare bedroom and therefore the rower will be retired until next monday.

Father in law runs marathons. So training this week may involve going running with, and being embarrased by, a 58 year old!

Very nice Jim. Well done

[Ollie Russell]

PB on the 5k again.

17:36.7
Ave pace 1:45.7

Very happy with this. i was feeling some residual fatigue in my hammies from rugby on saturday, and chest was a bit tight on the breathing due to some soreness around my collar bone.

Powered on through and followed my game plan to the letter.

Resetting now this week, in laws are in town so spare bedroom and therefore the rower will be retired until next monday.

Father in law runs marathons. So training this week may involve going running with, and being embarrased by, a 58 year old!

Well in jim! Great time...im yet to test myself for a 5k but id be chuffed to bits with anything close to that.

[JimS]

PB on the 5k again.

17:36.7
Ave pace 1:45.7

Very happy with this. i was feeling some residual fatigue in my hammies from rugby on saturday, and chest was a bit tight on the breathing due to some soreness around my collar bone.

Powered on through and followed my game plan to the letter.

Resetting now this week, in laws are in town so spare bedroom and therefore the rower will be retired until next monday.

Father in law runs marathons. So training this week may involve going running with, and being embarrased by, a 58 year old!

Well in jim! Great time...im yet to test myself for a 5k but id be chuffed to bits with anything close to that.

If you are at 6:48 for 2k already after 6 months of rowing you cant be too far away!

I like the 5k because it can be a workout and a test at the same time.

2k seems harder to bring into a regular routine.

[Ollie Russell]

If you are at 6:48 for 2k already after 6 months of rowing you cant be too far away!

I like the 5k because it can be a workout and a test at the same time.

2k seems harder to bring into a regular routine.

I'll have a crack soon, just trying to get the long distance miles in at the moment to chip away at my 10k time. I had wondered how a 5k felt, is there any particular strategy that works best or is it a case of just holding a steady split?

500m and 1k intervals was all i did up until a few weeks ago, i enjoy the longer distances and extra volume for sure, but id like to see how low i could get that 2k time once ive got a sub 38min 10k.

[Dangerscouse]

For a 5k, get used to the faster pace as you should be going at least +2/3 slower on the 10k. In all honesty, the only way you know what is possible is giving it a go a few times.

It's a tough one to know where to pitch it, but I have found a steady pace is best for me and then increase the pace for the past 1k. I usually wobble at about 3.5k-4k so expect some rough moments but remember that it does (usually) pass (eventually).

Assuming your base fitness is good you should be able to hold a 2k + 6/7 pace. This may be a goal you work towards so don't get disheartened if you're not there yet.

[KeithT]

Whoops forgot to add New P.B. this morning.
10k 35:25.9
Ave/ 1:46.2
30 spm
Df 133
ave watts 291
Ave/ HR 187

My plan was stick with 1:48's all the way, but i kept pulling 1:47's so then went bit harder every so often.

My previous time was 35:48.6 in 2019.

Wow just saw this!!! Awesome job, that is really impressive.

[KeithT]

PB on the 5k again.

17:36.7
Ave pace 1:45.7

Very happy with this. i was feeling some residual fatigue in my hammies from rugby on saturday, and chest was a bit tight on the breathing due to some soreness around my collar bone.

Powered on through and followed my game plan to the letter.

Resetting now this week, in laws are in town so spare bedroom and therefore the rower will be retired until next monday.

Father in law runs marathons. So training this week may involve going running with, and being embarrased by, a 58 year old!

Nice! A sub 17:30 is definitely coming.

[Ollie Russell]

For a 5k, get used to the faster pace as you should be going at least +2/3 slower on the 10k. In all honesty, the only way you know what is possible is giving it a go a few times.

It's a tough one to know where to pitch it, but I have found a steady pace is best for me and then increase the pace for the past 1k. I usually wobble at about 3.5k-4k so expect some rough moments but remember that it does (usually) pass (eventually).

Assuming your base fitness is good you should be able to hold a 2k + 6/7 pace. This may be a goal you work towards so don't get disheartened if you're not there yet.

Brilliant information for me, thanks stu. Should i be working out those target splits based on the average split times? My average split for my 10k pb was 1:56.4, so a 1:52/1:53 for the 5k. Basing it off my 2k average split (1:42) gives me a 5k target pace of 1:49...which feels a little intimidating!

Possibly im not rowing my 10k quite where i could be, given my 2k time. Maybe a lack of 10k experience or pacing...or a lack of confidence in my ability to hold quicker paces over a 10k. I mean after my 2k i felt completely spent, i intended to do a full workout post test but ended up going home lol, after my 10k i felt fairly good in all honesty and did a run on the treadmill for a while...is that normal or a sign i should of pushed harder in the 10k?

I appreciate you said 6/7sec on my 2k pace may be a goal to work towards for my target 5k pace, as you say im going to have to give it a few tries first before i nail a time. But now im thinking i should be rowing much faster 10k's too.

[hjs]

For a 142 2k, you should be able to pull a 152 ish 10k, but thats a full 100% go, the feeling should be like after a 2k.
5k is nasty, its pretty fast from the off, and takes long, 10k is relative a bit easier, around 6/7k in it starts to get tough and pace should start to wobble, if not, you are not pushing really 100%.
The last 2k you often can pull back, by rating up and smelling the stable. But it will be tough. Breathing hard and nothing in real reserve.

[Ollie Russell]

For a 142 2k, you should be able to pull a 152 ish 10k, but thats a full 100% go, the feeling should be like after a 2k.
5k is nasty, its pretty fast from the off, and takes long, 10k is relative a bit easier, around 6/7k in it starts to get tough and pace should start to wobble, if not, you are not pushing really 100%.
The last 2k you often can pull back, by rating up and smelling the stable. But it will be tough. Breathing hard and nothing in real reserve.

Thanks Hjs, wasnt sure if i was feeling okay post 10k because of the differences between anaerobic vs aerobic. But what you say makes perfect sense. I think the penny has dropped actually. Will certainly go into my next 10k test with a bit more determination and aim a bit higher....ive been too conservative it seems!