New Personal Best! Brag About That New Pb!

[winniewinser]

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

Seriously fast stuff.....Congrats and the sub 17 is within sight now.

[MartinSH4321]

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

Great PB, very strong, congrats!
Looking at your signature there are more PBs to come, esp. 10k and 500m are ready to be crushed

[Tandstad]

Thank you both winniewinser and MartinSH4321. I was surprised myself, usually 1:42 pace feels heavy from first pull, but this time the first 5 minutes were feeling quite ok and controlled. After this I was working hard, and on the last 1k I finished at 3:20.6 with average heart rate 189(which is my max), so I was digging deeeep

The 10k is definitely in need of some updating, but I am struggling more with the tempo stuff(1 min and 500 meters is killing me), so will need to be prioritizing some shorter sprints to get this up to date

[MartinSH4321]

Thank you both winniewinser and MartinSH4321. I was surprised myself, usually 1:42 pace feels heavy from first pull, but this time the first 5 minutes were feeling quite ok and controlled. After this I was working hard, and on the last 1k I finished at 3:20.6 with average heart rate 189(which is my max), so I was digging deeeep

The 10k is definitely in need of some updating, but I am struggling more with the tempo stuff(1 min and 500 meters is killing me), so will need to be prioritizing some shorter sprints to get this up to date

That's interesting, your 30R20 shows you can hold an SPI of about 13,5 for 30min, so strength looks sufficient. Do you have problems to rate high (>40 SPM)? With R40 and an SPI of 15 you're already sub 1:25. What drag did you use for your 500m PB?

[Tandstad]

Thank you both winniewinser and MartinSH4321. I was surprised myself, usually 1:42 pace feels heavy from first pull, but this time the first 5 minutes were feeling quite ok and controlled. After this I was working hard, and on the last 1k I finished at 3:20.6 with average heart rate 189(which is my max), so I was digging deeeep

The 10k is definitely in need of some updating, but I am struggling more with the tempo stuff(1 min and 500 meters is killing me), so will need to be prioritizing some shorter sprints to get this up to date

That's interesting, your 30R20 shows you can hold an SPI of about 13,5 for 30min, so strength looks sufficient. Do you have problems to rate high (>40 SPM)? With R40 and an SPI of 15 you're already sub 1:25. What drag did you use for your 500m PB?

Yes, I do think rating high is my achilles heal. I do not have the stats from my 2013 500m PB, but on my 1k PB(3:05) I was rating 34.

Since starting back up with erging in November, I have been using dampening factor between 135-140 for all pieces. When trying for a 500m PB last time, I tried to pull extremely long and hard for each stroke, which I suppose is the complete opposite of what I should be doing, I guess shorter and faster pulls would do it? Should the lever be put to 10 on these?

The short sprints have never been a priority up until now to be honest, so I have not had any strategy for those. But what I see now, is that I really need to be able to sprint also, to get my splits down.

I tried my low-pull a couple of weeks ago, was not able to go lower than 1:17.

[MartinSH4321]

Thank you both winniewinser and MartinSH4321. I was surprised myself, usually 1:42 pace feels heavy from first pull, but this time the first 5 minutes were feeling quite ok and controlled. After this I was working hard, and on the last 1k I finished at 3:20.6 with average heart rate 189(which is my max), so I was digging deeeep

The 10k is definitely in need of some updating, but I am struggling more with the tempo stuff(1 min and 500 meters is killing me), so will need to be prioritizing some shorter sprints to get this up to date

That's interesting, your 30R20 shows you can hold an SPI of about 13,5 for 30min, so strength looks sufficient. Do you have problems to rate high (>40 SPM)? With R40 and an SPI of 15 you're already sub 1:25. What drag did you use for your 500m PB?

Yes, I do think rating high is my achilles heal. I do not have the stats from my 2013 500m PB, but on my 1k PB(3:05) I was rating 34.

Since starting back up with erging in November, I have been using dampening factor between 135-140 for all pieces. When trying for a 500m PB last time, I tried to pull extremely long and hard for each stroke, which I suppose is the complete opposite of what I should be doing, I guess shorter and faster pulls would do it? Should the lever be put to 10 on these?

The short sprints have never been a priority up until now to be honest, so I have not had any strategy for those. But what I see now, is that I really need to be able to sprint also, to get my splits down.

I tried my low-pull a couple of weeks ago, was not able to go lower than 1:17.

As we have the same 1k PB my stats may be relevant for you and hopefully help a bit:
My 1k PB was at 33 SPM which is on the low side I think, but OK, your 34 looks OK too.
My 500m PB was at 39 SPM and at max drag (most erger use a higher, but not max drag, also the very good sprinter). A drag of 140 is on the low side I think, you could try 150-160 and see how it works. As you're much fitter than me it's hard to say how this will work for you, but maybe you'll give it a try.

@ 500m racing "tactic": Many erger start very fast, then settle at a fast pace and fade at the end. Me, I start with 5-7 strokes near max, then settle at around 1:21 and fade to 1:24 at the end.

Your lowpull looks OK, but not as strong as your longer distance PBs. A higher drag will also help here, 140 is definitely too low for a LP test.

[Tandstad]

That's interesting, your 30R20 shows you can hold an SPI of about 13,5 for 30min, so strength looks sufficient. Do you have problems to rate high (>40 SPM)? With R40 and an SPI of 15 you're already sub 1:25. What drag did you use for your 500m PB?

Yes, I do think rating high is my achilles heal. I do not have the stats from my 2013 500m PB, but on my 1k PB(3:05) I was rating 34.

Since starting back up with erging in November, I have been using dampening factor between 135-140 for all pieces. When trying for a 500m PB last time, I tried to pull extremely long and hard for each stroke, which I suppose is the complete opposite of what I should be doing, I guess shorter and faster pulls would do it? Should the lever be put to 10 on these?

The short sprints have never been a priority up until now to be honest, so I have not had any strategy for those. But what I see now, is that I really need to be able to sprint also, to get my splits down.

I tried my low-pull a couple of weeks ago, was not able to go lower than 1:17.

As we have the same 1k PB my stats may be relevant for you and hopefully help a bit:
My 1k PB was at 33 SPM which is on the low side I think, but OK, your 34 looks OK too.
My 500m PB was at 39 SPM and at max drag (most erger use a higher, but not max drag, also the very good sprinter). A drag of 140 is on the low side I think, you could try 150-160 and see how it works. As you're much fitter than me it's hard to say how this will work for you, but maybe you'll give it a try.

@ 500m racing "tactic": Many erger start very fast, then settle at a fast pace and fade at the end. Me, I start with 5-7 strokes near max, then settle at around 1:21 and fade to 1:24 at the end.

Your lowpull looks OK, but not as strong as your longer distance PBs. A higher drag will also help here, 140 is definitely too low for a LP test.

Thanks for the excellent advices MartinSH4321, most helpful I will definitely be looking into trying to implement what you are mentioning here. Need to get some speed in if going to try the 1k competition in beginning of March!

[MartinSH4321]

Thanks for the excellent advices MartinSH4321, most helpful I will definitely be looking into trying to implement what you are mentioning here. Need to get some speed in if going to try the 1k competition in beginning of March!

Cheers, I hope it helps.
I've planned to do the 1k too, as we're both in the 30-40Y HWT group and have about the same PB we can challenge Good luck!

[Dino]

Long time no post on this thread!

After another messy session of indecision and just row ...
~7k @ 2:03.9
~15min @ 2:01.8
~10min @ 2:03.0
~6min @ 1:54.8

...then decided to have a crack at the 1 min... probably only the 3rd time have tried the minute. Managed to add 5m so a new PB of 326m.

Time Meters Pace Watts Cal/Hr S/M
1:00.0 326m 1:32.0 449 1845 35
1:00.0 327m 1:31.7 453 1859 35

This is my worst PB in terms of rankings percentile whereas HM is my best. At least I was nicely warmed up
I think I know where my strengths are although would be nice to one day to get it to 1:30 avg as a round number.

I don't quite understand why the summary line shows 326m @ 1:32 but the split line (which was a single split of 1 min) shows 327m @ 1:31.7?

[MartinSH4321]

Long time no post on this thread!

After another messy session of indecision and just row ...
~7k @ 2:03.9
~15min @ 2:01.8
~10min @ 2:03.0
~6min @ 1:54.8

...then decided to have a crack at the 1 min... probably only the 3rd time have tried the minute. Managed to add 5m so a new PB of 326m.

Time Meters Pace Watts Cal/Hr S/M
1:00.0 326m 1:32.0 449 1845 35
1:00.0 327m 1:31.7 453 1859 35

This is my worst PB in terms of rankings percentile whereas HM is my best. At least I was nicely warmed up
I think I know where my strengths are although would be nice to one day to get it to 1:30 avg as a round number.

I don't quite understand why the summary line shows 326m @ 1:32 but the split line (which was a single split of 1 min) shows 327m @ 1:31.7?

Well done Dino! That was a really long warm up

This 2 result summary happens often at sprints, don't understand why too, but the PM5 always counts the slower one.
You're pretty close to 1:30 avg, looking at your result I would say you need a higher rating (and a shorter warm up ), but take care of your back.

[Tandstad]

Thanks for the excellent advices MartinSH4321, most helpful I will definitely be looking into trying to implement what you are mentioning here. Need to get some speed in if going to try the 1k competition in beginning of March!

Cheers, I hope it helps.
I've planned to do the 1k too, as we're both in the 30-40Y HWT group and have about the same PB we can challenge Good luck!

Good luck to you too, with your tempo skills you will do very well in that comp

[Rod]

30 minutes Time Trial

8215 metres

1:49.5 pace

Delighted to have improved my British Record in the 60-69 Lightweight Category by a ''massive'' 9 metres!

Even happier that it's an ''all time'' PB, much better than when I was younger and a Hwt (I'm now 62 and been lwt for 6 years having started when 49 and was a Hwt up to aged 56)...so life in the ol' dog yet!

[Tandstad]

30 minutes Time Trial

8215 metres

1:49.5 pace

Delighted to have improved my British Record in the 60-69 Lightweight Category by a ''massive'' 9 metres!

Even happier that it's an ''all time'' PB, much better than when I was younger and a Hwt (I'm now 62 and been lwt for 6 years having started when 49 and was a Hwt up to aged 56)...so life in the ol' dog yet!

Really strong result, congratulations!

[winniewinser]

30 minutes Time Trial

8215 metres

1:49.5 pace

Delighted to have improved my British Record in the 60-69 Lightweight Category by a ''massive'' 9 metres!

Even happier that it's an ''all time'' PB, much better than when I was younger and a Hwt (I'm now 62 and been lwt for 6 years having started when 49 and was a Hwt up to aged 56)...so life in the ol' dog yet!

As per FB and Insta.....great result, congrats Rod!

[Rod]

Thanks for the kind words Tandsdad and Winniewinser, much appreciated!
It was a good stepping stone on the way to my next target which is to try and get over 16k for the hour.....it's gonna be tough!