New Personal Best! Brag About That New Pb!

[Atticus]

Hi all. Had an erg for several years now. Hitting 50 this year so thought I need to get serious about getting fit. Had a look over some past PBs and sessions I like to do. Besides the standard distances and times I also like the 'alternative' workouts on the PM.

Today I tried the 1 minute to 4minute and back again workout. Didn't know what to expect. Happy to hit these numbers:

1 min 286m/144.8 pace
2 min 575/1:44.3
3 min 852/1:45.6
4 min 1,115/1:47.6
3 min 864/1:44.1
2 min 595/1:40.8
1 min 310/1:36.7

Total: 16 mins 4,597m 1:44.4 pace

Target was to get a baseline down and maybe go sub 1:48 pace (average). Pretty happy with that.

Was this done without rest? That's a really good result if it was

Rests were as piece of work - so 1 min after the minute row, 2 after 2 etc. So not as impressive as you thought. Felt hard though. Yesterday I tried the 2k, 1.5k, 1k, 500m workout with 3 mins rest between each. Total was 17:31 for the 5k with average pace of 1:45.1. I have had a few years off from using the erg (I'm a swimmer). If I can get this workout under 17 mins (1:42/500m) I'll give my 5k straight PB a crack (17:18).

[Dangerscouse]

Rests were as piece of work - so 1 min after the minute row, 2 after 2 etc. So not as impressive as you thought. Felt hard though. Yesterday I tried the 2k, 1.5k, 1k, 500m workout with 3 mins rest between each. Total was 17:31 for the 5k with average pace of 1:45.1. I have had a few years off from using the erg (I'm a swimmer). If I can get this workout under 17 mins (1:42/500m) I'll give my 5k straight PB a crack (17:18).

That's still a strong session. Starting back on the erg is a really tough time as nothing seems to really prepare you for it other than erging.

[canglem]

It had been a sluggish week or so, recovering from a cold. Felt better Saturday for a 30r20, but worse yesterday. Was dreading rowing all day today after 2 rough nights of sleep due to adopting a 4 month old kitten that thinks I’m a scratching post. Sat down to do a 5k, got 5 strokes in and felt good, and decided to go after a 22 minute 5k, previous best of 22:37.1. Somehow crushed it.

Time Meters Pace Watts Cal/Hr S/M
21:42.0 5,000m 2:10.2 159 845 23
4:22.3 1,000m 2:11.1 155 833 24
4:21.4 2,000m 2:10.7 157 839 23
4:20.3 3,000m 2:10.1 159 846 24
4:20.4 4,000m 2:10.2 159 845 22
4:17.5 5,000m 2:08.7 164 864 22

[winniewinser]

It had been a sluggish week or so, recovering from a cold. Felt better Saturday for a 30r20, but worse yesterday. Was dreading rowing all day today after 2 rough nights of sleep due to adopting a 4 month old kitten that thinks I’m a scratching post. Sat down to do a 5k, got 5 strokes in and felt good, and decided to go after a 22 minute 5k, previous best of 22:37.1. Somehow crushed it.

Time Meters Pace Watts Cal/Hr S/M
21:42.0 5,000m 2:10.2 159 845 23
4:22.3 1,000m 2:11.1 155 833 24
4:21.4 2,000m 2:10.7 157 839 23
4:20.3 3,000m 2:10.1 159 846 24
4:20.4 4,000m 2:10.2 159 845 22
4:17.5 5,000m 2:08.7 164 864 22

Congrats... sometimes the lack of expectation on a session relaxes you to perform better I think. Big PB!

[MartinSH4321]

It had been a sluggish week or so, recovering from a cold. Felt better Saturday for a 30r20, but worse yesterday. Was dreading rowing all day today after 2 rough nights of sleep due to adopting a 4 month old kitten that thinks I’m a scratching post. Sat down to do a 5k, got 5 strokes in and felt good, and decided to go after a 22 minute 5k, previous best of 22:37.1. Somehow crushed it.

Time Meters Pace Watts Cal/Hr S/M
21:42.0 5,000m 2:10.2 159 845 23
4:22.3 1,000m 2:11.1 155 833 24
4:21.4 2,000m 2:10.7 157 839 23
4:20.3 3,000m 2:10.1 159 846 24
4:20.4 4,000m 2:10.2 159 845 22
4:17.5 5,000m 2:08.7 164 864 22

Well done, almost 1' faster, great!

[Dangerscouse]

It had been a sluggish week or so, recovering from a cold. Felt better Saturday for a 30r20, but worse yesterday. Was dreading rowing all day today after 2 rough nights of sleep due to adopting a 4 month old kitten that thinks I’m a scratching post. Sat down to do a 5k, got 5 strokes in and felt good, and decided to go after a 22 minute 5k, previous best of 22:37.1. Somehow crushed it.

Time Meters Pace Watts Cal/Hr S/M
21:42.0 5,000m 2:10.2 159 845 23
4:22.3 1,000m 2:11.1 155 833 24
4:21.4 2,000m 2:10.7 157 839 23
4:20.3 3,000m 2:10.1 159 846 24
4:20.4 4,000m 2:10.2 159 845 22
4:17.5 5,000m 2:08.7 164 864 22

Well done. The body and mind are unpredictable and some days when you expect very little and have to drag yourself on to the rower can turn out to be a great session.

As Alex says a lack of expectations can sometimes really help produce a good performance

[Dangerscouse]

It had been a sluggish week or so, recovering from a cold. Felt better Saturday for a 30r20, but worse yesterday. Was dreading rowing all day today after 2 rough nights of sleep due to adopting a 4 month old kitten that thinks I’m a scratching post. Sat down to do a 5k, got 5 strokes in and felt good, and decided to go after a 22 minute 5k, previous best of 22:37.1. Somehow crushed it.

Time Meters Pace Watts Cal/Hr S/M
21:42.0 5,000m 2:10.2 159 845 23
4:22.3 1,000m 2:11.1 155 833 24
4:21.4 2,000m 2:10.7 157 839 23
4:20.3 3,000m 2:10.1 159 846 24
4:20.4 4,000m 2:10.2 159 845 22
4:17.5 5,000m 2:08.7 164 864 22

Well done. As Alex says a lack of expectations can be a powerful force, and we have all had days when we had to drag ourselves on to the rower and really quickly it felt loads easier than expected.

[max_ratcliffe]

Next step in the picking of low hanging fruit:

HM 1:28:22.4, 2:05.6 av split.

2k splits:
k split spm hr
2 2:06.0 21 150
4 2:06.2 22 152
6 2:06.8 23 157
8 2:06.6 23 161
10 2:06.5 23 163
12 2:06.4 24 167
14 2:05.8 24 170 (forced myself to slow down a bit round about here: "stay on target, stay on target").
16 2:06.0 24 171
18 2:05.7 25 172
20 2:05.3 25 174
21 1:56.2 29 172 (hrm had slid to belly - suspect it should really have been a >180)

Think I probably could have gone a bit quicker.

The sweat band wasn't a great deal of help. That may have been because I left it on the floor next to the ergo.

2nd of my 2020 targets ticked off.

[MartinSH4321]

Next step in the picking of low hanging fruit:

HM 1:28:22.4, 2:05.6 av split.

2k splits:
k split spm hr
2 2:06.0 21 150
4 2:06.2 22 152
6 2:06.8 23 157
8 2:06.6 23 161
10 2:06.5 23 163
12 2:06.4 24 167
14 2:05.8 24 170 (forced myself to slow down a bit round about here: "stay on target, stay on target").
16 2:06.0 24 171
18 2:05.7 25 172
20 2:05.3 25 174
21 1:56.2 29 172 (hrm had slid to belly - suspect it should really have been a >180)

Think I probably could have gone a bit quicker.

The sweat band wasn't a great deal of help. That may have been because I left it on the floor next to the ergo.

2nd of my 2020 targets ticked off.

Well done Max, another big improvement!

[max_ratcliffe]

Next step in the picking of low hanging fruit:

HM 1:28:22.4, 2:05.6 av split.

<>

2nd of my 2020 targets ticked off.

Well done Max, another big improvement!

Thanks Martin,
Training's been okay recently, but I needed an ego boost after my weird interval session last Tuesday, which had been preying on my mind.

[winniewinser]

Next step in the picking of low hanging fruit:

HM 1:28:22.4, 2:05.6 av split.

2k splits:
k split spm hr
2 2:06.0 21 150
4 2:06.2 22 152
6 2:06.8 23 157
8 2:06.6 23 161
10 2:06.5 23 163
12 2:06.4 24 167
14 2:05.8 24 170 (forced myself to slow down a bit round about here: "stay on target, stay on target").
16 2:06.0 24 171
18 2:05.7 25 172
20 2:05.3 25 174
21 1:56.2 29 172 (hrm had slid to belly - suspect it should really have been a >180)

Think I probably could have gone a bit quicker.

The sweat band wasn't a great deal of help. That may have been because I left it on the floor next to the ergo.

2nd of my 2020 targets ticked off.

Well done Max...great result!

[Dangerscouse]

Next step in the picking of low hanging fruit:

HM 1:28:22.4, 2:05.6 av split.

2k splits:
k split spm hr
2 2:06.0 21 150
4 2:06.2 22 152
6 2:06.8 23 157
8 2:06.6 23 161
10 2:06.5 23 163
12 2:06.4 24 167
14 2:05.8 24 170 (forced myself to slow down a bit round about here: "stay on target, stay on target").
16 2:06.0 24 171
18 2:05.7 25 172
20 2:05.3 25 174
21 1:56.2 29 172 (hrm had slid to belly - suspect it should really have been a >180)

Think I probably could have gone a bit quicker.

The sweat band wasn't a great deal of help. That may have been because I left it on the floor next to the ergo.

2nd of my 2020 targets ticked off.

Well done Max. Your 60 mins needs doing next. Beating 2:03.1 pace for 60 mins should be achievable if you can do 2:05.6 for almost 90 mins and you had to slow yourself down at 14k.

[max_ratcliffe]

Well done Max...great result!

Thanks Alex,
Glutes feel like they've had a good kicking today.

Well done Max. Your 60 mins needs doing next. Beating 2:03.1 pace for 60 mins should be achievable if you can do 2:05.6 for almost 90 mins and you had to slow yourself down at 14k.

Cheers Stu,
The 60' is a much tougher ask than the 30' (currently sitting at less than half my 60' distance). I've had a "thing" about the 30' and mentally get into a bit of a pickle about it. But I should be able to get in the 7600s on a good day so that's the next one to target.

[hjs]

Not me, not r20 either in my book, but still tought let share it with you people

https://m.youtube.com/watch?v=cU1FBYNK9QY

[winniewinser]

Thanks Alex,
Glutes feel like they've had a good kicking today.

Not sure mine have ever recovered