New Personal Best! Brag About That New Pb!

[Dangerscouse]

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Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

Well done Max, I'm assuming with 1100m to go you almost HDed? That is a great sign you were pushing your limits.

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Thanks Stu,

No almost about it. I actually racked the handle for two seconds or so before getting going again.
https://imgur.com/FJgQA5g

Confused the hell out of the PM5, which thought I was rowing at 68s/m.

Hahahaha, in my mind that is a massive victory. So much easier to walk away and make excuses. Embracing the pain again takes a lot of resolve

[Andrew Shuck]

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.

@ Martin, fan bloody tastic!!! TOP NOTCH P.B.
On you recommendation i moved foot plate up 1 setting, so 2 holes visible and pegged in on 3rd holes.

500 mtrs P.B. for me today 1:22.9

Time---------Mtrs----------Pace----------Watts----------Spm
0.16.4--------100----------1:22.0---------635------------48
0.16.3--------200----------1:21.5---------647------------44
0.16.5--------300----------1:22.5---------623------------40
0.16.8--------400----------1:24.0---------591------------43
0.16.9--------500----------1:24.5---------580------------43

Df 194

Prior to this i was attempting to equal my 5k p.b. but aborted 2k in, as mental strength was a miss due to sh*tty work related stress. So maybe could have done a bit more?

[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.

@ Martin, fan bloody tastic!!! TOP NOTCH P.B.
On you recommendation i moved foot plate up 1 setting, so 2 holes visible and pegged in on 3rd holes.

500 mtrs P.B. for me today 1:22.9

Time---------Mtrs----------Pace----------Watts----------Spm
0.16.4--------100----------1:22.0---------635------------48
0.16.3--------200----------1:21.5---------647------------44
0.16.5--------300----------1:22.5---------623------------40
0.16.8--------400----------1:24.0---------591------------43
0.16.9--------500----------1:24.5---------580------------43

Df 194

Prior to this i was attempting to equal my 5k p.b. but aborted 2k in, as mental strength was a miss due to sh*tty work related stress. So maybe could have done a bit more?

Thanks!

And well done Andrew, welcome to the sub 1:23-club!
Yeah, 2k at your 5k-PB-pace is pretty hard as a warmup, and stress doesn't help either, so definitely more to come.

One thing: you raised your drag VERY much. I also use max drag, but that's very untypical (Henry calls it "monster drag" ), most people are way lower. I think Keith uses 150 if I remember right. Maybe a lower drag will fit you even better!?

Now we wait for Keith's attempt, I fear he'll beat us both

[lindsayh]

[@ 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.

@ Martin, fan bloody tastic!!! TOP NOTCH P.B.
On you recommendation i moved foot plate up 1 setting, so 2 holes visible and pegged in on 3rd holes.
One thing: you raised your drag VERY much. I also use max drag, but that's very untypical (Henry calls it "monster drag" ), most people are way lower. I think Keith uses 150 if I remember right. Maybe a lower drag will fit you even better!?

They are great 500s guys.
FWIW - I also think that max drag is too high for most (even the very strong) for the 500s and below because overcoming the inertia is a waste of energy/power especially in the first few strokes and at the end - I reckon you want the fan spinning as quickly as you can because every stroke is counted and there aren't very many of them. From memory Leo Young was at about 170/180 for his WR (don't quote me on that) and it would be well worth trying 150-170 to see how it feels.
My understanding is that it is useful to raise the feet a notch for the short stuff as it makes the drive more linear and direct.

[MartinSH4321]

They are great 500s guys.
FWIW - I also think that max drag is too high for most (even the very strong) for the 500s and below because overcoming the inertia is a waste of energy/power especially in the first few strokes and at the end - I reckon you want the fan spinning as quickly as you can because every stroke is counted and there aren't very many of them. From memory Leo Young was at about 170/180 for his WR (don't quote me on that) and it would be well worth trying 150-170 to see how it feels.
My understanding is that it is useful to raise the feet a notch for the short stuff as it makes the drive more linear and direct.

Thanks for your feedback Lindsay!
I just checked my past 500m TT and noticed I never tried one with lower drag. I gave the 1min a few tries with lower drag, but only at the very beginning, and a 100m TT with 145 drag @ 15,3sec. Looks like I should follow my own advise I gave Andrew and try a 500 with lower drag

[KeithT]

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.

@ Martin, fan bloody tastic!!! TOP NOTCH P.B.
On you recommendation i moved foot plate up 1 setting, so 2 holes visible and pegged in on 3rd holes.

500 mtrs P.B. for me today 1:22.9

Time---------Mtrs----------Pace----------Watts----------Spm
0.16.4--------100----------1:22.0---------635------------48
0.16.3--------200----------1:21.5---------647------------44
0.16.5--------300----------1:22.5---------623------------40
0.16.8--------400----------1:24.0---------591------------43
0.16.9--------500----------1:24.5---------580------------43

Df 194

Prior to this i was attempting to equal my 5k p.b. but aborted 2k in, as mental strength was a miss due to sh*tty work related stress. So maybe could have done a bit more?

Thanks!

And well done Andrew, welcome to the sub 1:23-club!
Yeah, 2k at your 5k-PB-pace is pretty hard as a warmup, and stress doesn't help either, so definitely more to come.

One thing: you raised your drag VERY much. I also use max drag, but that's very untypical (Henry calls it "monster drag" ), most people are way lower. I think Keith uses 150 if I remember right. Maybe a lower drag will fit you even better!?

Now we wait for Keith's attempt, I fear he'll beat us both

Martin you have more faith in me than I do

Andrew - great new PB!

As far as drag - I use 130 for everything 2K and up and then 150 for the 1K - for the 500m and 1 minute I have tried a few different ones but usually in the 155-160 range. If I go to a higher drag I can get a lower pull but I feel it tires me quicker and I fade more. I crank up the SPM on the short ones quite a bit. Funny, I am not comfortable with higher SPM on longer rows but in the shorter ones I am more comfortable going really high in SPM.

[Andrew Shuck]

@ Keith and Lyndsay, cheers.. I'm going to try again tomorrow df150 like the one before.Also my rate was too high at 48spm in the beginning and with too much drag i couldn't keep the splits.

[MartinSH4321]

1h PB - 15.661m - +320m

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,661m 1:54.9 231 1093 23
5:00.0 1,298m 1:55.5 227 1080 22
10:00.0 1,295m 1:55.8 225 1075 22
15:00.0 1,296m 1:55.7 226 1076 22
20:00.0 1,295m 1:55.8 225 1075 22
25:00.0 1,298m 1:55.5 227 1080 23
30:00.0 1,296m 1:55.7 226 1076 23
35:00.0 1,292m 1:56.0 224 1069 23
40:00.0 1,298m 1:55.5 227 1080 24
45:00.0 1,308m 1:54.6 232 1098 24
50:00.0 1,303m 1:55.1 229 1089 24
55:00.0 1,315m 1:54.0 236 1111 25
1:00:00.0 1,368m 1:49.6 265 1213 28

This was a great effort, but there was still a good bit left, no fear of HD or so, and faster ten minutes at the end. I guess the weather helped a lot, I trained outside at about 15°C and soft wind, very good conditions.
Super happy with that!!

[max_ratcliffe]

1h PB - 15.661m - +320m
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This was a great effort, but there was still a good bit left, no fear of HD or so, and faster ten minutes at the end. I guess the weather helped a lot, I trained outside at about 15°C and soft wind, very good conditions.
Super happy with that!!

Awesome work, Martin.
Are you going to have a crack at 16k soon? It can't be far off.

[Tim huges]

1h PB - 15.661m - +320m

Nice! I dont come on this thread much but when i do you always have a new PB. Great to see, im finding it quite motivating actually. Well done martin.

[MartinSH4321]

1h PB - 15.661m - +320m
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This was a great effort, but there was still a good bit left, no fear of HD or so, and faster ten minutes at the end. I guess the weather helped a lot, I trained outside at about 15°C and soft wind, very good conditions.
Super happy with that!!

Awesome work, Martin.
Are you going to have a crack at 16k soon? It can't be far off.

Thanks Max!
By now 16k is definitely out of reach, maybe 15,8k on a very good day, but if my improvements go on like now I think it's possible this year. It feels a bit crazy, one month ago I was super happy to reach the 8k 30min and now 16k 60min isn't that far away, unbelieveable!
What time/distance will your next TT be, have you planned something?

[MartinSH4321]

1h PB - 15.661m - +320m

Nice! I dont come on this thread much but when i do you always have a new PB. Great to see, im finding it quite motivating actually. Well done martin.

Thanks Tim! I'm on a roll atm, almost every TT is a PB, often big improvements, very satifying. Always nice to hear my work can motivate other rowers. Looking at your signature I think we're pretty close at the non-sprint-distances, your 2k and 10k are good targets for my next TT, and maybe you'll give the 1h a try soon

[Tim huges]

1h PB - 15.661m - +320m

Nice! I dont come on this thread much but when i do you always have a new PB. Great to see, im finding it quite motivating actually. Well done martin.

Thanks Tim! I'm on a roll atm, almost every TT is a PB, often big improvements, very satifying. Always nice to hear my work can motivate other rowers. Looking at your signature I think we're pretty close at the non-sprint-distances, your 2k and 10k are good targets for my next TT, and maybe you'll give the 1h a try soon

Yeah definately mate. My 500m is out of date and needs a retest but sprints are off limits for another few weeks due to a bad shoulder that is taking ages to heal. Id love to be working towards a 6:20ish 2k. Longer pieces dont seem to make my shoulder any worse...im going to try a 60min very soon for sure.

[max_ratcliffe]

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What time/distance will your next TT be, have you planned something?

When I started at the beginning of the year (more or less - I had erged before, but never with any plan or structure), I had targets of 7:50 for 2k, 20:00 for 5k and 40:00 for 10k. I didn't know about all the other rating distances and times.

I later revised the 2k target to 7:40 and added 14k for 60'.

40min is a long way off for now, but I reckon the next is aiming for 7500m in 30mins. For some reason, I've always regarded a 2:00 split as somehow "respectable". So perhaps as my fitness improves, I should shoot for 7500m, then the 40min 10k, then 15k for the hour.

That should keep me busy for the foreseeable!

[winniewinser]

When I started at the beginning of the year (more or less - I had erged before, but never with any plan or structure), I had targets of 7:50 for 2k, 20:00 for 5k and 40:00 for 10k. I didn't know about all the other rating distances and times.

I later revised the 2k target to 7:40 and added 14k for 60'.

40min is a long way off for now, but I reckon the next is aiming for 7500m in 30mins. For some reason, I've always regarded a 2:00 split as somehow "respectable". So perhaps as my fitness improves, I should shoot for 7500m, then the 40min 10k, then 15k for the hour.

That should keep me busy for the foreseeable!

Hi Max

Sounds very similar to my erghistory....no plan until this year. Didn't know that 2Km was considered the true test until recently and have only done it once (not pleasant!). Until then 5Km was my usual distance or 10Km when time permitted (to long for a lunchtime at work unfortunately). I'd never done intervals either and those have been.....interesting to say the least.

I had similar goals set and it has been great to have a plan and see some of those hit. I think the 2:00 split is a good goal to have and then be able to maintain it consistently. You'll be surprised that once achieved how it becomes the norm.

Good luck!

Cheers
Alex