New Personal Best! Brag About That New Pb!

[vepjan]

Thanks everyone! Will keep working on it. 6:50 is next goal.

Make sure to keep working on it as you're full of confidence and belief so you are more likely to keep improving. If you hit a wall and can't improve, back off a bit and do 3 or 4 sub-max 2k intervals at 2k+3/4 pace with 4 or 5 mins rest just to further strengthen your fitness and belief.

Are you following a structured plan?

Thanks for the advice. I am trying to follow a structured (but home brewed) plan. I
do one anaerobic (AN or TR) session per week, two long and steady (heart rate no higher than 150),
one of the rate change workouts from Eric Murray's youtube channel (ending in AT type work), and one
40 minute at rate 20. The plan is to push myself on the AN/TR workout and to keep improving the 40 min session
(improvement is not only time, but it can also be lower heart rate/stroke rate/level of fatigue). The rest of the workouts
are just to get sweating and to improve technique/efficiency. I might include the suggested session in this rotation.
It seems like a good one. Cheers!

[ArmandoChavezUNC]

Went 6:09.0 at CrashB yesterday. Big PB.

[Anth_F]

Went 6:09.0 at CrashB yesterday. Big PB.

Big PB indeed... that's a superb time.

Huge kudos fella!!!!!

[Dangerscouse]

Thanks for the advice. I am trying to follow a structured (but home brewed) plan. I
do one anaerobic (AN or TR) session per week, two long and steady (heart rate no higher than 150),
one of the rate change workouts from Eric Murray's youtube channel (ending in AT type work), and one
40 minute at rate 20. The plan is to push myself on the AN/TR workout and to keep improving the 40 min session
(improvement is not only time, but it can also be lower heart rate/stroke rate/level of fatigue). The rest of the workouts
are just to get sweating and to improve technique/efficiency. I might include the suggested session in this rotation.
It seems like a good one. Cheers!

I'd also recommend doing 4 or 5 x 10 mins at r28/30 with 3 mins rest with your pace based on 90% of max HR. This may mean that your pace will drop on each session but that doesn't matter as it's all about getting the fitness gains and mental strength from doing repeat 10 mins, i.e. quite a bit more distance than 2k.

Just be careful with the sub max 2ks as they can really sap your energy if you go too fast, so maybe start it a bit slower (2k + 5/6 or 7 if you're planning on doing four) and gauge progress after the first rep.

[Dangerscouse]

Went 6:09.0 at CrashB yesterday. Big PB.

Very impressive PB. Well done

[sjors]

Went 6:09.0 at CrashB yesterday. Big PB.

Nice, dogged does it!

[vepjan]

Went 6:09.0 at CrashB yesterday. Big PB.

8 second off is huge! Most impressive is the amount of training it takes to get to that score. Well done.

[DavidA]

6k Time Trial

21:55.9

New British Record in the 60-69 Lightweight Category (The ''Little Old Men'' )

I improved the record I set a year ago by 3.7 seconds.

I posted this in the training thread but putting it here as well as it's an ''all time'' PB....which shows I should have taken this crazy lark a lot more seriously when I first got involved at the tender age of 49.....but I really did have absolutely no idea I could ever get to Lightweight (the thought didn't even occur to me back then...) or row this fast!

Big thanks again to Eddie Fletcher whose superb coaching has got me into the kind of shape where I can do this and continues to get me fitter and faster

Congrats Rod....keep em coming!

There's hope for me yet as I only started at 47

No so likely - I would guess that you are like most people, and get older every day. Rod gets younger every day

David

[DavidA]

It finally happened.... 6:59.9 for the 2k. My throat is not feeling too great, but I am well chuffed.

Woo Hoo!!
Congratulations.
It's great to go sub 7.

David

[DavidA]

Went 6:09.0 at CrashB yesterday. Big PB.

Wow
That is a huge improvement - on an already very good time.
Congratulations!

David

[KeithT]

Went 6:09.0 at CrashB yesterday. Big PB.

Wow! Not sure what's more impressive the time or taking 8 seconds off an already really good time - well done!

[ArmandoChavezUNC]

Took two years, so while it's a big improvement it certainly has a lot of meters behind it. Hoping with some actual speed work as we get out of winter I can lower it to 6:06-6:07.

[canglem]

I’ve been doing mainly 30 minute rows as that meets the mid season challenge of 5k, and our work challenge of 30 minutes of exercise 5 days a week. Started tonight and set off a good pace, and was doing well through 15 minutes so decided to just go for it. Previous PB of 6754, tonight managed a 6,894m. The last 3 minutes were tough but I wasn’t going to waste that effort.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,894m 2:10.5 157 841 22
6:00.0 1,344m 2:13.9 146 801 22
12:00.0 1,350m 2:13.3 148 808 22
18:00.0 1,356m 2:12.7 150 814 22
24:00.0 1,378m 2:10.6 157 840 22
30:00.0 1,465m 2:02.8 189 949 23

Also managed to beat a personal goal for myself of having at least one ranked workout above the 25th percentile for my weight/age/etc.

https://log.concept2.com/profile/1263328/log/42508976

[Dangerscouse]

I’ve been doing mainly 30 minute rows as that meets the mid season challenge of 5k, and our work challenge of 30 minutes of exercise 5 days a week. Started tonight and set off a good pace, and was doing well through 15 minutes so decided to just go for it. Previous PB of 6754, tonight managed a 6,894m. The last 3 minutes were tough but I wasn’t going to waste that effort.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 6,894m 2:10.5 157 841 22
6:00.0 1,344m 2:13.9 146 801 22
12:00.0 1,350m 2:13.3 148 808 22
18:00.0 1,356m 2:12.7 150 814 22
24:00.0 1,378m 2:10.6 157 840 22
30:00.0 1,465m 2:02.8 189 949 23

Also managed to beat a personal goal for myself of having at least one ranked workout above the 25th percentile for my weight/age/etc.

https://log.concept2.com/profile/1263328/log/42508976

Well done Corey. If you can increase your stroke rate you will probably squeeze out a slightly faster time too but that will only come with lots more metres and confidence.

[Tandstad]

YEEEEEEEEEEEESSSSSSSSS!!!!!