New Personal Best! Brag About That New Pb!

[LPF4]

Finished 7k on Week 5 of BPP. Two months in as a first time rower.

12k will take lots of mental fortitude.

12k isn't easy to start with but it does get easier with repetition. Try and focus on it being 6 x 2k or 4 x 3k just to break it down into bite size chunks.

Don't think about how much more you need to do, but remember how much you have done. At halfway keep reminding yourself you have done more than you need to do

Thank you. I usually don't look at the first 1k or so, after that it lower than what I've done before so it makes it easy.

[Burko]

Started rowing in July, no exercise for the last 2-3 years due to injury.....
Target today was 7:40, snuck in just under at 7:37. Still hoping to go sub 7 this year.

[philjoakley]

Started rowing in July, no exercise for the last 2-3 years due to injury.....
Target today was 7:40, snuck in just under at 7:37. Still hoping to go sub 7 this year.

Nice pacing. Keep up the good work. Have just gone sub 7 myself. It is very hard but immensely satisfying when you do it. All the best with your quest.

[Dangerscouse]

Started rowing in July, no exercise for the last 2-3 years due to injury.....
Target today was 7:40, snuck in just under at 7:37. Still hoping to go sub 7 this year.

Well done. You have made great progress in a short time. What stroke rate did you use?

Sub 7 will be a very big challenge but it's not out of the question, and it's always good to aim high. Were you active before your injury?

[Burko]

Started rowing in July, no exercise for the last 2-3 years due to injury.....
Target today was 7:40, snuck in just under at 7:37. Still hoping to go sub 7 this year.

Well done. You have made great progress in a short time. What stroke rate did you use?

Sub 7 will be a very big challenge but it's not out of the question, and it's always good to aim high. Were you active before your injury?

Stroke rate was 28,27,27,29 - in future I'll look to raise this but at the moment I'm still unfit so it winds me to stay up there for too long.

I played basketball and tore a peroneal tendon, high impact stuff is out of the question at the moment, but the rower is good for my ankle. I also need to work on my flexibility to lengthen my stroke, my heels don't get down quick enough during the drive so I'm very very quad dominant.

[MartinSH4321]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

[Anth_F]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

Oh yeah... sweet 500m time that Martin. Well done there... sub 1:22 next

[hjs]

Nice one Martin, a bit more agression indeed could be usefull. And rating was also low, but with that monster drag, rating up is not easy.

[Dangerscouse]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

Wow, that's a really strong effort Martin. Not too much fade as well. Your training is really paying off now

[MartinSH4321]

Thanks you very much guys!

@ Henry: I tried to go faster and fade out at the end as you recommended and it was definitely better than at my last 500 TT. Strokes 51-53 were at about 1:25, and the last one (54) at 1:27,5. I had nothing left, the next stroke would have been at about 1:30 I guess. Next time I'll try to start faster and hold speed a bit longer, and hopefully see 1:21:X at the end

[Tim huges]

First HM done. Been wanting to try one for a while now. I think i was a little conservative with the pace...just glad i got one done and now i have a baseline time to build on. Having to wipe sweat was an issue too, though i doubt i lost a huge amount of time.

[MartinSH4321]

First HM done. Been wanting to try one for a while now. I think i was a little conservative with the pace...just glad i got one done and now i have a baseline time to build on. Having to wipe sweat was an issue too, though i doubt i lost a huge amount of time.

The first HM isn't easy at all and hard to pace, well done!
Anyway, looking at your 10k PB I guess you can be much faster, we have about the same PB and I'm sure I can go for 1h23:XX.

[Tim huges]

The first HM isn't easy at all and hard to pace, well done!
Anyway, looking at your 10k PB I guess you can be much faster, we have about the same PB and I'm sure I can go for 1h23:XX.

Thanks Martin. I hope so! Didnt want to be overconfident and ruin my first attempt, tried to make up some time in the last 4km which felt "too little too late". Now ive done one i think a 1:59/2:00 is reasonable...not easy but certainly a realistic challenge. If nothing else i have a new found respect for anyone thats done a full marathon, doing double what ive done this morning would be no joke!

[Dangerscouse]

First HM done. Been wanting to try one for a while now. I think i was a little conservative with the pace...just glad i got one done and now i have a baseline time to build on. Having to wipe sweat was an issue too, though i doubt i lost a huge amount of time.

Well done Tim. It's helpful to do a conservative pace just to get one done and know you can go faster next time. If you try and thrash one out and fail it's a tough ask to revisit it again. I agree 1:59/2:00 is achievable

You have to adapt to the longer distances and with repetition they become easier. To start with you feel like you have been hit by bus!!

[Tim huges]

Well done Tim. It's helpful to do a conservative pace just to get one done and know you can go faster next time. If you try and thrash one out and fail it's a tough ask to revisit it again. I agree 1:59/2:00 is achievable

You have to adapt to the longer distances and with repetition they become easier. To start with you feel like you have been hit by bus!!

Thanks Stu. You wouldnt think 6 extra km ontop of my standard steadystate would feel like a huge deal more. It definately did. Not so much the fitness/aerobic side...but my hamstrings and glutes feel much more sore. Get some decent food in me today and fingers crossed i dont get a case of the DOMS by tomorrow morning!