New Personal Best! Brag About That New Pb!

[Tandstad]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Good job Phil, 8k in 30 is one of the big milestones

[Tony Cook]

Randomly thought I try a 500m. First one since I’ve been on it routinely. Secretly wanted a sub 1:30 based on what I could do 30 years ago.
Time Meters Pace Watts Cal/Hr S/M
1:30.0 500m 1:30.0 480 1952 38 155
0:17.4 100m 1:27.0 532 2129 41 128
0:18.1 200m 1:30.5 472 1925 36 152
0:18.1 300m 1:30.5 472 1925 40 160
0:18.3 400m 1:31.4 457 1872 39 165
0:18.1 500m 1:30.5 472 1925 37 170
It hurts!

[KeithT]

Randomly thought I try a 500m. First one since I’ve been on it routinely. Secretly wanted a sub 1:30 based on what I could do 30 years ago.
Time Meters Pace Watts Cal/Hr S/M
1:30.0 500m 1:30.0 480 1952 38 155
0:17.4 100m 1:27.0 532 2129 41 128
0:18.1 200m 1:30.5 472 1925 36 152
0:18.1 300m 1:30.5 472 1925 40 160
0:18.3 400m 1:31.4 457 1872 39 165
0:18.1 500m 1:30.5 472 1925 37 170
It hurts!

Solid effort! However missing sub 1:30 by a tenth of a second has to be driving you crazy - may have to do again soon

[KeithT]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Congrats - I find this to be one of the biggest milestones to hit.

[DavidA]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Congratulations!
Passing 8 km is a big deal!

David

[philjoakley]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Congrats - I find this to be one of the biggest milestones to hit.

Thanks Keith.

[philjoakley]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Congratulations!
Passing 8 km is a big deal!

David

Thanks David. Very satisfying to get over 8k.

[philjoakley]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

Good job Phil, 8k in 30 is one of the big milestones

Thanks. Was my main target for this year.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

[MartinSH4321]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

That's a great PB Keith, well done! Now you know how strong your fitness is, this will hopefully get your chimp silent next time

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

That's a great PB Keith, well done! Now you know how strong your fitness is, this will hopefully get your chimp silent next time

Thanks Martin. I need to get my mental game a little better and also quit with this positive split stuff I have been doing.

[Dangerscouse]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

First off, well done mate, a 16 second increase is always going to be a really tough session. I agree your fitness is there for a sub 36 and you just need the right day for it to all come together.

I do remember I was positively managing my chimp on this one from about halfway, something I have been very poor on remembering to do recently. "Not today Geoff, you're not winning today" was a constant reminder

As you mention, neg splits are really worth a try, and I do find they are really useful as you can keep chasing a bit more for each split, which I find very useful for mental affirmation that it's going well.

[hjs]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congrats, you should soon try again and have a bit more faith. Again start out at 1.47 and from 5k on take it by the km, I always found when I could get going ok until 7k in, you can bring it home.
Re last 500, think thats mostly you base speed. You only need a little bit left to be able to pull that off. A non sprinter never can.

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

First off, well done mate, a 16 second increase is always going to be a really tough session. I agree your fitness is there for a sub 36 and you just need the right day for it to all come together.

I do remember I was positively managing my chimp on this one from about halfway, something I have been very poor on remembering to do recently. "Not today Geoff, you're not winning today" was a constant reminder

As you mention, neg splits are really worth a try, and I do find they are really useful as you can keep chasing a bit more for each split, which I find very useful for mental affirmation that it's going well.

All my past PBs and current shorter PBs are negative splits but have got in this habit lately for longer rows to "build a cushion" which is not optimal and that also allows for thoughts that I can slow down. I need to do a bit better with this and not give in to the slow down when I am on a the desired pace. My mental game is just a little off too.

[nick rockliff]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Nice try and always good to come in with a PB. Looks like you need to start rowing with some consistency and control. 30 min r24 sessions flat pace would work wonders for you.