New Personal Best! Brag About That New Pb!

[philjoakley]

Decided to have a go at a 2k TT instead of 3x4 mins/3'

Managed a 6.55.9 which is a new PB. Went off steadily as mentally I need to get to 1k feeling that I haven't gone out too fast. Picked up the pace in the second half and finished strongly. Am pretty pleased with this and am encouraged that I can still go faster with consistent training. Not going to get obsessed about it as enjoyment and health is the main reason for rowing and I want to keep at it. Good start to the day though.

Splits:

1.45.1
1.46.2
1.44.1
1.40.5

Well done Phil, big congrats!
Looking at the last 500 you can definitely go even faster, sub 6:50 is pretty close, just a bit more experience needed. Will you give the 2k another try in a few weeks?

Thanks Martin. You are right that I am still learning how to do a 2k properly. I think I will have another go in 2 weeks and see what happens. Going to concentrate on intervals and rest and no steady state stuff. Might test my 5k though.

[MartinSH4321]

Yes agree unless the focus is on aerobic training.

Strange you think that way, Your view is that your talent does not matter and only training does. Clearly wrong. Usain Bolt will never run a fast marathon, Eliout Kipchouge never a fast 100m, nomatter how they train.

Martin already did lots of ut2 stuff, but that does not alter his natural strenghts.

I'm just going by his stats in his signature. It's obvious that his training has been aimed more at strength more than aerobic. I don't know what Martin has based his definition UT2 work on? May not have been UT2, some think sitting on an erg and rowing slowly for an hour is UT2 but mortly it's not and probably a waste of time. I think if somebody has achieved a 6.46 with mixed training they can improve much more with specific training. I'm sure if I'd gone the other way and did strength training and weights I could have done a sub 1.20 500, think my best 500 was just under 1.24 without doing any weights ever.

I really hope to get near 6:15 in a few years, but Henry is right, I don't have your preconditions for aerobic fitness. My training is 85% UT2 and almost no strength training, but my talent is clearly strength, my sprint stuff improved about as much as my aerobic stuff without train it.
I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

[Dangerscouse]

I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

Only time will tell. If you want it enough you may well achieve it, but 6:15 is a big ask but not out of the question.

Have you thought of doing a more structured training plan? There's nothing wrong with what you're doing but I have seen lots of fast fellas going even faster with programmes from Row Elite, Garage Athlete, Fitness Matters amongst others.

[hjs]

Strange you think that way, Your view is that your talent does not matter and only training does. Clearly wrong. Usain Bolt will never run a fast marathon, Eliout Kipchouge never a fast 100m, nomatter how they train.

Martin already did lots of ut2 stuff, but that does not alter his natural strenghts.

I'm just going by his stats in his signature. It's obvious that his training has been aimed more at strength more than aerobic. I don't know what Martin has based his definition UT2 work on? May not have been UT2, some think sitting on an erg and rowing slowly for an hour is UT2 but mortly it's not and probably a waste of time. I think if somebody has achieved a 6.46 with mixed training they can improve much more with specific training. I'm sure if I'd gone the other way and did strength training and weights I could have done a sub 1.20 500, think my best 500 was just under 1.24 without doing any weights ever.

I really hope to get near 6:15 in a few years, but Henry is right, I don't have your preconditions for aerobic fitness. My training is 85% UT2 and almost no strength training, but my talent is clearly strength, my sprint stuff improved about as much as my aerobic stuff without train it.
I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

I by no means “know it all”, but given my background and interest do know some. Maybe Nick can give some insight in what he did in his erging prime, from memory he pulled his pb age 46. And had some impressive ut2 stats.

No saying you could not pull 6.15, but if you did, your speed/endurance buildup would differ a lot from Nicks one.

[nick rockliff]

I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

Only time will tell. If you want it enough you may well achieve it, but 6:15 is a big ask but not out of the question.

Have you thought of doing a more structured training plan? There's nothing wrong with what you're doing but I have seen lots of fast fellas going even faster with programmes from Row Elite, Garage Athlete, Fitness Matters amongst others.

Agree, back in the day Pete Marston author of the Pete Plan from memory was 5' 10" around 87kg was doing >17k for 60 mins 6.11 2k and 1.20 500mtr. His training was all pace based on cycles. All round nice guy too

[hjs]

I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

Only time will tell. If you want it enough you may well achieve it, but 6:15 is a big ask but not out of the question.

Have you thought of doing a more structured training plan? There's nothing wrong with what you're doing but I have seen lots of fast fellas going even faster with programmes from Row Elite, Garage Athlete, Fitness Matters amongst others.

Agree, back in the day Pete Marston author of the Pete Plan from memory was 5' 10" around 87kg was doing >17k for 60 mins 6.11 2k and 1.20 500mtr. His training was all pace based on cycles. All round nice guy too

But Pete s bench sucked

I will eat every shoe I own if you ever pull 17k on the hour, won,t happen, no matter what.

Sub 1.20 500, 99% certain you will pull that, sub 3 1k 90% certain you pull that.

You now simple need to pull your finger and see how your 2k has improved. I guess you could pull 6.36/6/32. 6.32 after a few goes and some sharpening.

[MartinSH4321]

I hope Henry underestimates my aerobic talent a bit, but by now everything Henry said regarding my training was right, I fear here he's right too

Only time will tell. If you want it enough you may well achieve it, but 6:15 is a big ask but not out of the question.

Have you thought of doing a more structured training plan? There's nothing wrong with what you're doing but I have seen lots of fast fellas going even faster with programmes from Row Elite, Garage Athlete, Fitness Matters amongst others.

I think my training plan is already structured, based on polarized training principles, so 80-90% of training time at UT2 or below and 10-20% faster stuff. By now I'm pretty happy with my improvements, but when I hit the wall I'll have a closer look at these.

[winniewinser]

Decided to have a go at a 2k TT instead of 3x4 mins/3'

Managed a 6.55.9 which is a new PB. Went off steadily as mentally I need to get to 1k feeling that I haven't gone out too fast. Picked up the pace in the second half and finished strongly. Am pretty pleased with this and am encouraged that I can still go faster with consistent training. Not going to get obsessed about it as enjoyment and health is the main reason for rowing and I want to keep at it. Good start to the day though.

Splits:

1.45.1
1.46.2
1.44.1
1.40.5

Congrats Phil...showing me how it's done to get under 7, well paced and we'll done!

[philjoakley]

Decided to have a go at a 2k TT instead of 3x4 mins/3'

Managed a 6.55.9 which is a new PB. Went off steadily as mentally I need to get to 1k feeling that I haven't gone out too fast. Picked up the pace in the second half and finished strongly. Am pretty pleased with this and am encouraged that I can still go faster with consistent training. Not going to get obsessed about it as enjoyment and health is the main reason for rowing and I want to keep at it. Good start to the day though.

Splits:

1.45.1
1.46.2
1.44.1
1.40.5

Congrats Phil...showing me how it's done to get under 7, well paced and we'll done!

Thanks Alex. I am a negative splitter but I think there's a bit more to come off this. So much of this is in the head. Hopefully you will be in the sub 7 club soon.

[winniewinser]

Decided to have a go at a 2k TT instead of 3x4 mins/3'

Managed a 6.55.9 which is a new PB. Went off steadily as mentally I need to get to 1k feeling that I haven't gone out too fast. Picked up the pace in the second half and finished strongly. Am pretty pleased with this and am encouraged that I can still go faster with consistent training. Not going to get obsessed about it as enjoyment and health is the main reason for rowing and I want to keep at it. Good start to the day though.

Splits:

1.45.1
1.46.2
1.44.1
1.40.5

Congrats Phil...showing me how it's done to get under 7, well paced and we'll done!

Thanks Alex. I am a negative splitter but I think there's a bit more to come off this. So much of this is in the head. Hopefully you will be in the sub 7 club soon.

Do you know what intervals are best training for 2km TT?
What give the best indication of what should be achievable?

Did my 2km PB 6 weeks ago and that was actually the 3rd interval of a 3x2000 ....will test again in the next few weeks.

[philjoakley]

Congrats Phil...showing me how it's done to get under 7, well paced and we'll done!

Thanks Alex. I am a negative splitter but I think there's a bit more to come off this. So much of this is in the head. Hopefully you will be in the sub 7 club soon.

Do you know what intervals are best training for 2km TT?
What give the best indication of what should be achievable?

Did my 2km PB 6 weeks ago and that was actually the 3rd interval of a 3x2000 ....will test again in the next few weeks.

Am sure people will have a different view. I think 4 x 1k/3R (2k pace plus 1 sec) and 4 x 1500m/4R (5k pace) train the body and the mind for the 2k really well. 8x 500/2' (2k -3) provides useful sharpening and speed endurance. I'm no expert but I think if you did 2-3 weeks of these three sessions, cut out the volume and have plenty of rest you would put yourself in a very good position for a good 2k. I've thought of substituting the 4x1500m for a 5k TT one week as part of the build up as well as I think that trains the speed endurance in a similar way.

[winniewinser]

Thanks Alex. I am a negative splitter but I think there's a bit more to come off this. So much of this is in the head. Hopefully you will be in the sub 7 club soon.

Do you know what intervals are best training for 2km TT?
What give the best indication of what should be achievable?

Did my 2km PB 6 weeks ago and that was actually the 3rd interval of a 3x2000 ....will test again in the next few weeks.

Am sure people will have a different view. I think 4 x 1k/3R (2k pace plus 1 sec) and 4 x 1500m/4R (5k pace) train the body and the mind for the 2k really well. 8x 500/2' (2k -3) provides useful sharpening and speed endurance. I'm no expert but I think if you did 2-3 weeks of these three sessions, cut out the volume and have plenty of rest you would put yourself in a very good position for a good 2k. I've thought of substituting the 4x1500m for a 5k TT one week as part of the build up as well as I think that trains the speed endurance in a similar way.

Thanks for sharing your insight Phil.

Soooo.....if I want to get under 7mins for 2km I need to be able to hit 8x500 at around 1:42 (currently 1:42.6 for 7x500) and say 4x1km at around 1:46 (currently 1:46.3 for 3x1000). I'm not a million miles away and could probably drop my PB a few seconds but would feel more comfortable in a few more weeks hopefully.

[philjoakley]

Decided to skip 4 x 6 minutes/4 rest and tested my 5k TT. New PB of 18:10.9. Pretty pleased and felt strong.

Time Meters Pace. Watts Cal. S/M
18:10.9 5,000m 1:49.0 270 1227 29
3:41.1 1,000m 1:50.5 259 1191 29
3:39.7 2,000m 1:49.8 264 1208 29
3:37.5 3,000m 1:48.7 272 1236 30
3:37.5 4,000m 1:48.7 272 1236 29
3:35.0 5,000m 1:47.5 282 1269 30

[max_ratcliffe]

Decided to skip 4 x 6 minutes/4 rest and tested my 5k TT. New PB of 18:10.9. Pretty pleased and felt strong.

Time Meters Pace. Watts Cal. S/M
18:10.9 5,000m 1:49.0 270 1227 29
3:41.1 1,000m 1:50.5 259 1191 29
3:39.7 2,000m 1:49.8 264 1208 29
3:37.5 3,000m 1:48.7 272 1236 30
3:37.5 4,000m 1:48.7 272 1236 29
3:35.0 5,000m 1:47.5 282 1269 30

Well done. Look at those splits, too. Very nice work.

[winniewinser]

Decided to skip 4 x 6 minutes/4 rest and tested my 5k TT. New PB of 18:10.9. Pretty pleased and felt strong.

Time Meters Pace. Watts Cal. S/M
18:10.9 5,000m 1:49.0 270 1227 29
3:41.1 1,000m 1:50.5 259 1191 29
3:39.7 2,000m 1:49.8 264 1208 29
3:37.5 3,000m 1:48.7 272 1236 30
3:37.5 4,000m 1:48.7 272 1236 29
3:35.0 5,000m 1:47.5 282 1269 30

Wow again Phil, you're on a roll! Congrats