New Personal Best! Brag About That New Pb!

[KeithT]

Sorry Keith, you stirred up my competitive side and I had to chase you down.

I almost didn't do it all as my gastric emptying wasn't optimal so my breathing was a bit of a struggle and my HR was elevated from early on. I'm slightly optimistic that I could go under 2:45 on a better day but I'm very happy with this result.

I think I need to rethink my max HR as this was 98% at the end and it was horrible, but not about to burst type of horrible.

FWIW, the first 5k was 1:58.0 at r23

Awesome Stu!!! I am so happy for you - you crushed previous time and got me by close to 2 minutes - I knew you would. I think I could have done a little better but no way 2 minutes - at least for now

The pacing was amazing and nothing like I did where I planned a positive split. Rating was higher too - I saw on another post you go lower DF on longer rows - I used my normal 130 for the FM - might have to think about trying less for a longer row.

Again happy for you and you continue to be on a roll - keep on breaking PBs.

[Dino]

Sorry Keith, you stirred up my competitive side and I had to chase you down.

I almost didn't do it all as my gastric emptying wasn't optimal so my breathing was a bit of a struggle and my HR was elevated from early on. I'm slightly optimistic that I could go under 2:45 on a better day but I'm very happy with this result.

I think I need to rethink my max HR as this was 98% at the end and it was horrible, but not about to burst type of horrible.

FWIW, the first 5k was 1:58.0 at r23

That's a mega result Stu. Anything north of 200 Watts for a FM is exceptional in my book.
You must be very adept at one-handed rowing as I can hardly see any dips on that graph!
Well done!!

[MPx]

Wow...brilliant Stu, well done. And for the record I don't find the OCD screens easy to produce no matter how hard I concentrate!

[Dangerscouse]

Awesome Stu!!! I am so happy for you - you crushed previous time and got me by close to 2 minutes - I knew you would. I think I could have done a little better but no way 2 minutes - at least for now

The pacing was amazing and nothing like I did where I planned a positive split. Rating was higher too - I saw on another post you go lower DF on longer rows - I used my normal 130 for the FM - might have to think about trying less for a longer row.

Again happy for you and you continue to be on a roll - keep on breaking PBs.

Hahahaha, I might try and better this sometime soon as I might as well whilst I'm in lockdown so don't you make this a competition between us!

Thanks very much mate, you really did get me to sit up and take notice with your PB, so I had no choice but to keep going, despite really struggling in that 35-40k section. I was surprised that I managed to maintain 1:58.6 as it felt like I was rowing in mud.

I personally find a positive split is subtly counter productive, as I don't like seeing my pace slowing down and nailing consistent splits makes the time pass quicker for me too. It's all about finding what works for you though.

Yeah, I like to lower the drag for longer distances and I think it was 110 until about 37k in and I was panicking so I lowered it a bit more, which made no notable difference. It's worth a try as it might help a bit when you reach the killing zone of 32k onwards.

That's a mega result Stu. Anything north of 200 Watts for a FM is exceptional in my book.
You must be very adept at one-handed rowing as I can hardly see any dips on that graph!
Well done!!

Thanks Dino. The trick is to ideally time it for mid way through the split and build up a bit of a cushion (0.2-0.3secs) have a quick drink and then accept that you need to do about 10 hard strokes and you're back on track. It's not pleasant when you're getting near the end but it's a lot more time efficient.

The 1:58.6 was when I had a drink and I just couldn't put in the required effort as I was fading really fast.

Wow...brilliant Stu, well done. And for the record I don't find the OCD screens easy to produce no matter how hard I concentrate!

Thanks Mike. That's interesting that you struggle with OCD splits, I'm really not sure why they feel quite easy for me...as long as I pick the right pace of course

[rtbrouwer]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

[Dangerscouse]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

Well done, great effort.

The 50-75% is always going to be the hardest part in any TT distance as you have lost the adrenaline rush, your energy is depleting and you're not close enough to finishing to get your second wind. The psychological impact of the distance remaining is notable.

[MartinSH4321]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

Well done, that's a great improvement!
As you had something left at the end: next time you can try to rate up the last 100-200m, short strokes and R40-50, you'll get pace down a good bit.

[winniewinser]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

Reasonably happy ....I would be over the moon. Really well done on that great new PB

[hjs]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

Nothing wrong with that third 500, it has to be tough in that part. Its more your start that looks to fast.

[KeithT]

Just did my 2k. 6:48.7.
Reasonably happy. Crushed my old PR of 6:57 but there was still more in the tank. Somehow I keep having trouble with 3rd quarter of my race. Doesn't matter if it's a 2k or a 10k. After the halfway point I always feel like I have to drop the pace because I feel I'm blowing up. And then still I have something left in the tank at the end.

My plan was:
1st 500m: 1:41.0
2nd 500m: 1:43.0
3rd 500m: 1:43.0 (at this point I would be at an average split of 1:42.0)
4th 500m: Whatever I had left

What I did was:
1st 500m: 1:40.8
2nd 500m: 1:43.1 (I was perfectly on pace here)
3rd 500m: 1:43.8 (lost too much here so I was now at an avg split of 1:42.6)
4th 500m: 1:41.0

Anyway, race details are here https://log.concept2.com/profile/1181577/log/44166363

Summary: lessons learned and crushed my PR. Time for celebration now!

Huge improvement - congrats!!

Others have already said it but the 3rd 500 is typically the hardest for most people and the first 500 was a little fast in comparison - maybe be more conservative next time at start.

[Huopaaja]

Regarding Ron's TT, what's the forum's verdict on 2k pacing?

I mean especially the initial dash off the gate as suggested my many pundits (for instance Dark Horse and Rowing WOD guy), where the first 10-20 strokes are done almost as a sprint at a clearly faster-than-average pace... This could add up to 200-250 meters or so, which is sure to skew the average pace for the first split, even if you drop the pace to below target for the remainder of the split.

Let's say, with a target time of 6:40, you'd do about 1:35 for first 250m, followed by 1:41-42 between 250-1000m, about 1:40 between 1000-1500m, below 1:40 between 1500-1750m and then sprint to the finish at 1:3x.

Does this work in practice or would it be safer to have just a couple of hard strokes to accelerate to 1:41 and keep it there until the second half?

[philjoakley]

7907m in 30 minutes.

Have set my season's target at 8000m so am reasonably happy with this. Not doing as much rowing as last season. Am currently rowing 3 times a week doing 30 mins, 4x6 mins 4R and 3 x 4mins 3R. Also doing about 4 hours a week cycling and a couple of hours hill walking on the treadmill so CV fitness is fairly good.

Still enjoying the Concept 2 above all else.

[Dangerscouse]

Regarding Ron's TT, what's the forum's verdict on 2k pacing?

I mean especially the initial dash off the gate as suggested my many pundits (for instance Dark Horse and Rowing WOD guy), where the first 10-20 strokes are done almost as a sprint at a clearly faster-than-average pace... This could add up to 200-250 meters or so, which is sure to skew the average pace for the first split, even if you drop the pace to below target for the remainder of the split.

Let's say, with a target time of 6:40, you'd do about 1:35 for first 250m, followed by 1:41-42 between 250-1000m, about 1:40 between 1000-1500m, below 1:40 between 1500-1750m and then sprint to the finish at 1:3x.

Does this work in practice or would it be safer to have just a couple of hard strokes to accelerate to 1:41 and keep it there until the second half?

I think it's a personal preference. I like to just do a few hard strokes to get it down to the right sort of pace and then settle as I find there's a reluctance to slow down as it feels relatively easy to start with...and then a tendency to panic

[hjs]

Regarding Ron's TT, what's the forum's verdict on 2k pacing?

I mean especially the initial dash off the gate as suggested my many pundits (for instance Dark Horse and Rowing WOD guy), where the first 10-20 strokes are done almost as a sprint at a clearly faster-than-average pace... This could add up to 200-250 meters or so, which is sure to skew the average pace for the first split, even if you drop the pace to below target for the remainder of the split.

Let's say, with a target time of 6:40, you'd do about 1:35 for first 250m, followed by 1:41-42 between 250-1000m, about 1:40 between 1000-1500m, below 1:40 between 1500-1750m and then sprint to the finish at 1:3x.

Does this work in practice or would it be safer to have just a couple of hard strokes to accelerate to 1:41 and keep it there until the second half?

No! Start 5/7 strokes faster settle right away. Steady to 1400m in, from there increese rate, at 300 to go again increese rate, last 100 throw everything you got. Let the last 500 be the fastest, first the second.
Do not sprintstart the first 250. You will pay.

[max_ratcliffe]

7907m in 30 minutes.

Have set my season's target at 8000m so am reasonably happy with this. Not doing as much rowing as last season. Am currently rowing 3 times a week doing 30 mins, 4x6 mins 4R and 3 x 4mins 3R. Also doing about 4 hours a week cycling and a couple of hours hill walking on the treadmill so CV fitness is fairly good.

Still enjoying the Concept 2 above all else.

Welcome back Phil, and great work with the PB.