New Personal Best! Brag About That New Pb!

[boomingaway]

Thanks max and keith.

Keith, re: drag factor, I don't know if I'm a bit unusual or not with how low I go. I've kept detailed notes on DF for different paces and have settled on this roughly -

88 for UT2
95 for UT1
100 for AT
106 for TR

I've been tinkering a lot and these seem to be the sweet spot where I use my legs the most. If I use a higher drag factor and use my legs properly, the pace becomes too fast and I tire out easily. Does that even make sense? I do go higher for time trials - 115 for 1k, and 122 for the 500m.

[KeithT]

Thanks max and keith.

Keith, re: drag factor, I don't know if I'm a bit unusual or not with how low I go. I've kept detailed notes on DF for different paces and have settled on this roughly -

88 for UT2
95 for UT1
100 for AT
106 for TR

I've been tinkering a lot and these seem to be the sweet spot where I use my legs the most. If I use a higher drag factor and use my legs properly, the pace becomes too fast and I tire out easily. Does that even make sense? I do go higher for time trials - 115 for 1k, and 122 for the 500m.

OK, then it sounds like you have researched and put thought into it and if that is what works for you then great - I think most people error on the side of being too high.

[max_ratcliffe]

Thanks max and keith.

Keith, re: drag factor, I don't know if I'm a bit unusual or not with how low I go. I've kept detailed notes on DF for different paces and have settled on this roughly -

88 for UT2
95 for UT1
100 for AT
106 for TR

I've been tinkering a lot and these seem to be the sweet spot where I use my legs the most. If I use a higher drag factor and use my legs properly, the pace becomes too fast and I tire out easily. Does that even make sense? I do go higher for time trials - 115 for 1k, and 122 for the 500m.

Your drags look on the low side, but I haven't gone into anything like the study you have. I row everything at 115 unless it's really short, when I've previously gone up to 132, I think.

The lower the rate, the more time there is for the flywheel to slow down, so what you do makes some sense. You'll be training a fast leg drive, and that can only be a good thing.

[Dino]

Thanks for all the kind words after my 6k PB!

I'm having trouble uploading today's workout to the log (posted on ergdata forum), so a picture will do.

I set out thinking 1:41/1:42 would be realistic and breaking 1:40 would be like 5%. My legs felt pretty heavy even after a rest day, so I settled on 1:41. I was pulling like crazy at the end, but just didn't have the power to keep it up. This hurt my legs and arms, but not so much my lungs. I gave it everything I had in the last 200m to keep the average below 1:42. An allout 2k feels 10 times worse than this for whatever reason. Drag factor was 115.

Well done! Excellent time and rating. I am sure you can better your 2k too once you have it in your mind you can do it.

[iangallagher]

Thanks for all the kind words after my 6k PB!

I'm having trouble uploading today's workout to the log (posted on ergdata forum), so a picture will do.

I set out thinking 1:41/1:42 would be realistic and breaking 1:40 would be like 5%. My legs felt pretty heavy even after a rest day, so I settled on 1:41. I was pulling like crazy at the end, but just didn't have the power to keep it up. This hurt my legs and arms, but not so much my lungs. I gave it everything I had in the last 200m to keep the average below 1:42. An allout 2k feels 10 times worse than this for whatever reason. Drag factor was 115.

Congrats on the PB! The 1km is a tough distance - the lactic pain is pretty much intolerable at the end! well done!

[boomingaway]

Well done! Excellent time and rating. I am sure you can better your 2k too once you have it in your mind you can do it.

Thanks! Your 2k is pretty old and soft as well. Do you have any plans to do it? I think I should be around 7:10 now, but I think I'll wait and do an allout 2k when I think I can go sub 7.

Congrats on the PB! The 1km is a tough distance - the lactic pain is pretty much intolerable at the end! well done!

Thanks Ian. Yeah my legs were on fire towards the end. When I finished, my arms were really sore so I must have been yanking really hard and my form must have been terrible.

[Dino]

Well done! Excellent time and rating. I am sure you can better your 2k too once you have it in your mind you can do it.

Thanks! Your 2k is pretty old and soft as well. Do you have any plans to do it? I think I should be around 7:10 now, but I think I'll wait and do an allout 2k when I think I can go sub 7.

Ha - it probably is, but I would have to do a lot of 2k specific prep. I had a half hearted attempt a couple of months back and got within about 0.5sec of my PB.... I just don't need the pain! I prefer the longer drawn out effort/slow death of the bigger distances.

[KeithT]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

[MartinSH4321]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

Wow, great effort Keith, you really deserve this! And what a low rating, good to see someone else who feels comfortable at R24 and below

Perfect that the next CTC is the 5k, double motivation to get a strong result, I'll give it a go too I think.

[KeithT]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

Wow, great effort Keith, you really deserve this! And what a low rating, good to see someone else who feels comfortable at R24 and below

Perfect that the next CTC is the 5k, double motivation to get a strong result, I'll give it a go too I think.

Thanks Martin! Yeah the rating surprised me a bit but was where I was most comfortable today. I am still good about rating higher for 500m, 1K and 2K but still lower than most for 5K and up. Yes, the timing is good to be going after the 5K with the CTC.

[Dino]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

Congratulations Keith! Top result
Lovely positive splitting with the big push at the end ..its whatever works for you and it certainly did today. Well done.

[KeithT]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

Congratulations Keith! Top result
Lovely positive splitting with the big push at the end ..its whatever works for you and it certainly did today. Well done.

Thanks! I had a couple attempts where I did negative split but today I started fast then from 2k-8K was pretty flat at 1:48. Then had a sprint for last 500M. The key today was just staying on pace from 4k-2k to go where I fell off pace before.

[Dangerscouse]

Finally!!....... Sub 36:00 10K.....35:54.4

Well, it was just a matter of when, not if you were going to do this. Very happy for you mate, as I know it means lot to you. Maybe not as much as it did for me, but i doubt many people would class a sub 36 10k as their ultimate rowing goal.

This is a really great result and as much as you can't comprehend maintaining r28-30 for a 10k, I'm the same for r23. Your hard work is paying off, and I'm interested to see what happens with us and the 5k.

[Tandstad]

Finally!!....... Sub 36:00 10K.....35:54.4

So, after a few failed attempts to reach the sub 36:00 goal I had a another try today. Interestingly, I felt good for the other attempts where today I was feeling a little more sluggish. I didn't sleep much last night and legs felt "ok" but I thought maybe today could be one of those surprise days. So, wanting to do a more intense piece no matter what, I decided to set the monitor to a 10K and start out like I was doing a TT and just see how it went. I swear having no expectations always seems better. I was ahead of pace as I got to 3K to go where I usually wobble but held the split. I actually wobbled some from 2k-1k to go but it was more about being cautious as I knew I still had a "sprint" in me. Was right on goal pace as I approached 500m to go and did the last 500m under 1:40. Overall pacing was still a little fast in the beginning but no giant drop off from goal pace so I am OK with it. Stroke rate was lower than planned but where I found the grove. I still think I can do better but very happy and now moving on to the 5K.

Time/Meters/Pace/SPM
35:54.4/10000/1:47.7/24

7:07.5/2000/1:46.8/26
7:10.6/4000/1:47.6/25
7:12.0/6000/1:48.0/24
7:14.0/8000/1:48.5/23
7:10.4/10000/1:47.6/23

Big congratulations Keith, seldom has anyone deserved to reach their goal more than this one rating 24 is also absolutely brilliant like the lads before me has mentioned

[KeithT]

Finally!!....... Sub 36:00 10K.....35:54.4

Well, it was just a matter of when, not if you were going to do this. Very happy for you mate, as I know it means lot to you. Maybe not as much as it did for me, but i doubt many people would class a sub 36 10k as their ultimate rowing goal.

This is a really great result and as much as you can't comprehend maintaining r28-30 for a 10k, I'm the same for r23. Your hard work is paying off, and I'm interested to see what happens with us and the 5k.

Thanks Stu! This was a goal I sat with no real reasoning to why other than I thought it might be possible eventually and would show my work on longer rows has improved my fitness. No real change today other than I just didn't let the pace slip in the spot I usually do. Now for the 5K.....should we dare say sub 17:00?!