New Personal Best! Brag About That New Pb!

[nick rockliff]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Said you would be OK after your hard build up, always tough to PB at races too. Very well done

[KeithT]

New 2K PB at 6:29.4

Had a comp yesterday - Not a huge improvement (1/2 a second) but I am thrilled with this as I have spent much of the year feeling like I was trying not to regress as opposed to improving. I always like to PB at a comp too and I have for every 2K I have done. I have another in 2 weeks so will see If I can keep up the trend.

There were hours worth of races after me so I wasn't able to get details of my splits/SPM and such. The event was sponsored by US Rowing and they have posted results but just overall time. I can tell you this - I followed my race plan almost exactly. I did two 1500m practice runs leading up to the comp and followed that plan - 5 hard pulls to start, settle for 5, first 100m in low 1:30s, sit on 1:38 for the rest of the first 1K, then from 1IK to 500M to go keep 1:37-1:38 and work on lengthening and relaxing. I did this and was just off planned pace (1:37.6 - plan was 1:37.5), increased SPM at 500M to go and went a little quicker on some pulls or maintained (1:37/1:38) for 250m and then tried to go faster last 250m which I did but not a dramatic sprint, think the lowest I saw was a 1:33 pull before fading some.

I was absolutely wrecked afterwards! I always am but this seemed even worse, I could barely walk away from rower, took some time and some cool down rowing to get to feeling somewhat normal in an hour. So, not sure I had too much more in me, but will try to maybe go a smidge faster at next comp.

Said you would be OK after your hard build up, always tough to PB at races too. Very well done

Yeah, worked out well - thanks! Now trying to figure out plans for the 13 days between before comp on the 22nd. Think I will do some harder rows this week including the weekend and then moderate early next week and then some easier ones and day off before comp again.

[Burko]

Wanted sub 7 in 2019, few things got in the way but I'm heading there now. Plan was 1:54, 1:53, 1:52, 1:51/sprint but probably could have gone out a split quicker on each considering how quick the final split was.


Time Meters Pace Watts Cal/Hr S/M HR
7:24.8 2,000m 1:51.2 255 1176 32 176
1:53.7 500m 1:53.7 238 1119 30 166
1:53.2 1,000m 1:53.2 241 1130 31 175
1:51.6 1,500m 1:51.6 252 1166 31 179
1:46.2 2,000m 1:46.2 292 1305 34 185

[winniewinser]

Wanted sub 7 in 2019, few things got in the way but I'm heading there now. Plan was 1:54, 1:53, 1:52, 1:51/sprint but probably could have gone out a split quicker on each considering how quick the final split was.


Time Meters Pace Watts Cal/Hr S/M HR
7:24.8 2,000m 1:51.2 255 1176 32 176
1:53.7 500m 1:53.7 238 1119 30 166
1:53.2 1,000m 1:53.2 241 1130 31 175
1:51.6 1,500m 1:51.6 252 1166 31 179
1:46.2 2,000m 1:46.2 292 1305 34 185

Looking good for sub 7 soon

[Burko]

Wanted sub 7 in 2019, few things got in the way but I'm heading there now. Plan was 1:54, 1:53, 1:52, 1:51/sprint but probably could have gone out a split quicker on each considering how quick the final split was.


Time Meters Pace Watts Cal/Hr S/M HR
7:24.8 2,000m 1:51.2 255 1176 32 176
1:53.7 500m 1:53.7 238 1119 30 166
1:53.2 1,000m 1:53.2 241 1130 31 175
1:51.6 1,500m 1:51.6 252 1166 31 179
1:46.2 2,000m 1:46.2 292 1305 34 185

Looking good for sub 7 soon

Cheers dude. Currently doing 40k a week, will probably bump it up to 50-60 as I get closer.

[max_ratcliffe]

I always think that the 6k is the ugly step-brother of the 5k, but as Martin is ill, I felt the need to keep this thread live.

23:38.6 1:58.2 26 180

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185
3:52.6 1:56.3 27 189

Nursing some niggles at the moment, so pleased with this.

[winniewinser]

I always think that the 6k is the ugly step-brother of the 5k, but as Martin is ill, I felt the need to keep this thread live.

23:38.6 1:58.2 26 180

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185
3:52.6 1:56.3 27 189

Nursing some niggles at the moment, so pleased with this.

Nice improvement there Max and well done for igniting the PB thread again

[Dino]

I always think that the 6k is the ugly step-brother of the 5k, but as Martin is ill, I felt the need to keep this thread live.

23:38.6 1:58.2 26 180

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185
3:52.6 1:56.3 27 189

Nursing some niggles at the moment, so pleased with this.

Good one max

I must say I have never tried the 6k or the 4min ranked efforts. No disrespect to your PB but they seem a bit oddball ranked distance/times to me!
Its also odd in my mind why 50k isn't a ranked distance when during the annual Century and Marathon challenge you can also do the HM and 50k.

[Dangerscouse]

I always think that the 6k is the ugly step-brother of the 5k, but as Martin is ill, I felt the need to keep this thread live.

23:38.6 1:58.2 26 180

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185
3:52.6 1:56.3 27 189

Nursing some niggles at the moment, so pleased with this.

Good effort Max, and I agree, I have probably done 2 or 3 6ks in my life.

Neg splitting the whole way too

[MartinSH4321]

I always think that the 6k is the ugly step-brother of the 5k, but as Martin is ill, I felt the need to keep this thread live.

23:38.6 1:58.2 26 180

1k splits
3:58.8 1:59.4 23 169
3:58.0 1:59.0 25 176
3:56.8 1:58.4 27 181
3:55.9 1:57.9 27 185
3:56.5 1:58.2 27 185
3:52.6 1:56.3 27 189

Nursing some niggles at the moment, so pleased with this.

Well done Max! And thanks for your substitution, I hope to keep the PB thread alive in a few weeks

[max_ratcliffe]

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Nice improvement there Max and well done for igniting the PB thread again

<>
Good one max

I must say I have never tried the 6k or the 4min ranked efforts. No disrespect to your PB but they seem a bit oddball ranked distance/times to me!
Its also odd in my mind why 50k isn't a ranked distance when during the annual Century and Marathon challenge you can also do the HM and 50k.

<>
Good effort Max, and I agree, I have probably done 2 or 3 6ks in my life.

Neg splitting the whole way too

<>
Well done Max! And thanks for your substitution, I hope to keep the PB thread alive in a few weeks

Thanks gents,

Knackered this week (new job) as well as having back and knee niggles. I had to slow my steady state w/o by 2 splits during the week to manage my HR, so I had to pick some low-hanging fruit for morale reasons. I think I could probably go a few seconds faster on another day, but this was pretty much my limit yesterday.

It is an odd distance - I seem to recall someone saying it was done OTW in the US somewhere with three laps of a 2k course and became a thing that way. But I can't really see the day where the Olympics includes the 120m sprint!

The 4' also seems a bit redundant at the mid-recreational level (basically the same as a 1k), but I suppose it becomes a different beast as the level increases (elite level rowers get the best part of 1400m).

[lindsayh]

The 4' also seems a bit redundant at the mid-recreational level (basically the same as a 1k), but I suppose it becomes a different beast as the level increases (elite level rowers get the best part of 1400m).

I quite like the 4' but it is a similar test to the 1k - a hard middle distance. (but there is something about that last 30/40" to test your resolve)
The other thing now with the rise of adaptive/para erging is that 4' is a standard race for them as there is a lot of racing over distance rather than time.

[Tandstad]

Inching in on that sub17, down 15,8 seconds since 21st of January. New PB 17:04.9 Felt strong today!

[KeithT]

Inching in on that sub17, down 15,8 seconds since 21st of January. New PB 17:04.9 Felt strong today!

Wow, that's really impressive - you have to get the sub 17 now.

Your 10K must have been not quite an all out effort, seems you would crush that score now too.

[Tandstad]

Thanks a lot for the kind words KeithT, hoping for the sub17 during 2020 at least

Yeah, that 10k was my first 10k time trial ever, so should be able to do better now, perhaps closer to 36 need to try soon again!

Really wish I had your speed though! sub3 1k is massive!