New Personal Best! Brag About That New Pb!

[Dangerscouse]

Sounds about right.

I'm confident that I can challenge JDS's WR. All I need to do is to pull my current stroke at 65spm. Should be a cinch.

Now that's something I'd pay top dollar to see

[MartinSH4321]

<>
Have you seen the Eddie Fletcher 2k warm up guide? Not used it myself but tucked away the guide for when I feel like going back to the 2k. Not quite sure how to use it and if each warm up section is continuous to the next one, but may be of use.

Thanks Dino,
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I have been vaguely aware of the EF warm-up - I've never used it, but perhaps I'll give it a shot next time I try a 2k (that pesky 1.5s!).
<>

Well.. since I posted it, thought might as well give it a go this evening (bit of support tape on the knee and largely ignoring it)

Target was 7:20 so after some stretching, followed the WU plan accordingly:


Found it hard to pace so low and rate up to 22/24. I also should have made a card up in large writing and stuck in next to the monitor as hard to read it on A4 paper on the floor! This is 19:45 of continuous rowing which ended up at ~4600m

Wasn't sure what to do after this, hit it straight away or do something else. So ended up jumping on my spin bike for 5 mins as had seen Cameron Buchan do this whilst he was still as Leander on one of his videos. Kept my HR around 110.
Then onto the 2K.

Plan was to be slightly behind for first 750 (+1), 750-1500 at target 1:50, then last 500 ramp up, with all out last 150-100.
Of course went off too fast, got to 425 way under, backed off to 500, then stuck on 1:50. Briefly flirted with 28spm which have never done before then reverted back to what I am happy with, 25/26. Hit MHR at 6 mins, but TBH wasn't looking at HR, just my pace and trying to blank off projected. At 750 to go was getting painful. 400m to go it was 10 strokes at a time. Started ramp up with 30 seconds to go and 'attacked the pain' and was able to go 1:40 for the last 10 strokes.

Anyway, new 2k PB of 7:17.6
Previous was April '19 at 7:24.2 and the only 2k attempt between then and now was is in May this year at 7:24.7

Time Meters Pace Watts Cal/Hr S/M AHR
7:17.6 2,000m 1:49.4 267 1219 26 164
1:49.6 500m 1:49.6 266 1214 25 155
1:50.7 1,000m 1:50.7 258 1187 25 163
1:50.1 1,500m 1:50.1 262 1202 26 169
1:47.2 2,000m 1:47.2 284 1277 28 172

To follow Max's example (in an Alec Guinness voice) "...this wasn't the PB I was looking for..." I had been trying for a FM PB but had aborted attempt last Sunday

To finish off, 5m rest followed by 5k @ 2:06 then actual WD back on the bike

Well done Dino, that's a great effort and big improvement!

[nick rockliff]

<>
Have you seen the Eddie Fletcher 2k warm up guide? Not used it myself but tucked away the guide for when I feel like going back to the 2k. Not quite sure how to use it and if each warm up section is continuous to the next one, but may be of use.

Thanks Dino,
<>
I have been vaguely aware of the EF warm-up - I've never used it, but perhaps I'll give it a shot next time I try a 2k (that pesky 1.5s!).
<>

Well.. since I posted it, thought might as well give it a go this evening (bit of support tape on the knee and largely ignoring it)

Target was 7:20 so after some stretching, followed the WU plan accordingly:


Found it hard to pace so low and rate up to 22/24. I also should have made a card up in large writing and stuck in next to the monitor as hard to read it on A4 paper on the floor! This is 19:45 of continuous rowing which ended up at ~4600m

Wasn't sure what to do after this, hit it straight away or do something else. So ended up jumping on my spin bike for 5 mins as had seen Cameron Buchan do this whilst he was still as Leander on one of his videos. Kept my HR around 110.
Then onto the 2K.

Plan was to be slightly behind for first 750 (+1), 750-1500 at target 1:50, then last 500 ramp up, with all out last 150-100.
Of course went off too fast, got to 425 way under, backed off to 500, then stuck on 1:50. Briefly flirted with 28spm which have never done before then reverted back to what I am happy with, 25/26. Hit MHR at 6 mins, but TBH wasn't looking at HR, just my pace and trying to blank off projected. At 750 to go was getting painful. 400m to go it was 10 strokes at a time. Started ramp up with 30 seconds to go and 'attacked the pain' and was able to go 1:40 for the last 10 strokes.

Anyway, new 2k PB of 7:17.6
Previous was April '19 at 7:24.2 and the only 2k attempt between then and now was is in May this year at 7:24.7

Time Meters Pace Watts Cal/Hr S/M AHR
7:17.6 2,000m 1:49.4 267 1219 26 164
1:49.6 500m 1:49.6 266 1214 25 155
1:50.7 1,000m 1:50.7 258 1187 25 163
1:50.1 1,500m 1:50.1 262 1202 26 169
1:47.2 2,000m 1:47.2 284 1277 28 172

To follow Max's example (in an Alec Guinness voice) "...this wasn't the PB I was looking for..." I had been trying for a FM PB but had aborted attempt last Sunday

To finish off, 5m rest followed by 5k @ 2:06 then actual WD back on the bike

Another great PB, well done.

[Soleith]

As Henry says start off at 1:55 (your average pace) and then see how you go. You should be able to hold the average pace, and you won't have the added pressure of freaking out your 'inner chimp' and it telling you that you're going to die!

I'm impressed that you kept going, and didn't HD, as that's a very fast first 500m. I assume that r28 doesn't feel natural either as you lowered your rate so much as you got tired? A higher rate is preferable, but if you become inefficient then it's far better to pick what suits you and enables you to maximise your chances.

Thanks for the feedback all. Yeah, inner chimp was definitely screaming! HD was tempting but managed to resist. Breathing was really difficult at that point though.

R28 is definitely not natural for me, this is the shortest row I've done since I started again a couple of years ago and I tend to do 10 or 15k rows at somewhere around r23. Will probably do a 10 or 15k tomorrow and try for a 2k time again next week, starting at around 1.55.

Congrats on the 2K! Having just done one myself, know they are a tough session.
Others have given plenty of advice... graph looks like classic 'fly and die' which I am sure we have all been guilty of at one time or another. Now you have a line in the sand, you'll be able to plan the next one. As Dangerscouse said, your rate is what you feel comfortable with. I struggle with higher rates too - and averaged 26 last night which is quite low for a 2k TT.

This link is quite a good intro to the 2K. This video is worth a watch too.

Good article, had a read and had another attempt tonight. Much more consistent but still felt like dying! 7.33.4 and the cliff was much smaller and only really arrived in the last 30 seconds this time. Will upload stats tomorrow on pc.

[Dino]

Well done Dino, that's a great effort and big improvement!

Another great PB, well done.

Cheers Martin and Nick, I am sure won't be long for you guys to be posting here. Nick your 30mins looking strong as ever!

Good article, had a read and had another attempt tonight. Much more consistent but still felt like dying! 7.33.4 and the cliff was much smaller and only really arrived in the last 30 seconds this time. Will upload stats tomorrow on pc.

Wow, an 8 second improvement just with a different approach. Well done. Glad article was useful. I had a re-read of it too before mine.. still didn't stop me from going off bit faster than intended! The video is good too when you have the time. Dr. Cam Nichol is ex GB rower and 2x silver worlds medallist and knows what he is talking about. 7.30 won't be far away now, just be careful not to 'race' your training... another trap I fell into!

[Soleith]

Good article, had a read and had another attempt tonight. Much more consistent but still felt like dying! 7.33.4 and the cliff was much smaller and only really arrived in the last 30 seconds this time. Will upload stats tomorrow on pc.

Wow, an 8 second improvement just with a different approach. Well done. Glad article was useful. I had a re-read of it too before mine.. still didn't stop me from going off bit faster than intended! The video is good too when you have the time. Dr. Cam Nichol is ex GB rower and 2x silver worlds medallist and knows what he is talking about. 7.30 won't be far away now, just be careful not to 'race' your training... another trap I fell into!

Stats above as promised. Thanks, yeah, think I had a typical first timer attempt last time out. The article helped, will definitely watch the video too but going to give things a rest for a bit and get back to normal training for a while.

[hjs]

Think you can gain lots of time by changing up your routine, you only did long slow sessions, so your 2k is more or less not there. Maybe read the Pete plan thread a bit or the main trainingthread to get some inspiration.
Not saying you should do this, only that you could. Right now you are far from what you are capable of, but be warned, speedsessions are not for everybody, when done right they can hurt a bit

The way I see it now is twofold, first you don’t know what are good for and second, you are untrained speedwise and three, you are not able to rate up. Around 28/30 is about the minimum everybody should be able.
So all in all, if you want, lots to gain. If you have the mindset to hurt. Which is absolute not for everybody. That said, rowing a 2k at 95% versus one at max is a world of difference.

[lindsayh]

R28 is definitely not natural for me, this is the shortest row I've done since I started again a couple of years ago and I tend to do 10 or 15k rows at somewhere around r23. Will probably do a 10 or 15k tomorrow and try for a 2k time again next week, starting at around 1.55.

Congrats on the 2K! Having just done one myself, know they are a tough session.
Others have given plenty of advice... graph looks like classic 'fly and die' which I am sure we have all been guilty of at one time or another. Now you have a line in the sand, you'll be able to plan the next one. As Dangerscouse said, your rate is what you feel comfortable with. I struggle with higher rates too - and averaged 26 last night which is quite low for a 2k TT.

Well done guys
The best part is that as you learn/get fit enough to rate up >30 you can definitely go faster

[mjk]

Unplanned Half Marathon today. I got on the erg to warmup for what was going to be 20k easy steady state, and things just clicked, and I felt like it was "just one of those days" and I decided to take advantage of it.

Improvement of ~2:15 since my last one in July

[max_ratcliffe]

Unplanned Half Marathon today. I got on the erg to warmup for what was going to be 20k easy steady state, and things just clicked, and I felt like it was "just one of those days" and I decided to take advantage of it.

Improvement of ~2:15 since my last one in July

Outstanding piece, MJ. Only downside - this makes your other distance pieces look a bit weak. More TTs needed! Well done.

[Dino]

Unplanned Half Marathon today. I got on the erg to warmup for what was going to be 20k easy steady state, and things just clicked, and I felt like it was "just one of those days" and I decided to take advantage of it.

Improvement of ~2:15 since my last one in July

That is a smokin' hot time and big improvement in just a few months! Congratulations

[Dangerscouse]

Unplanned Half Marathon today. I got on the erg to warmup for what was going to be 20k easy steady state, and things just clicked, and I felt like it was "just one of those days" and I decided to take advantage of it.

Improvement of ~2:15 since my last one in July

Very impressive HM. Well done

[max_ratcliffe]

<>

Max - yeah I seem to recover quite quickly although the last 1k of the 5 did bite a bit but I had already set myself 21mins to do it in so couldn't welch on the deal!! Race you to 7:15? ..although I am in long distance mode I am tempted to give it another go before end of the season - i.e. not leave it another 18 months!

Alright you're on.

While we're in Star Wars meme territory however, I find your lack of rate... disturbing.

Your stroke's much stronger than mine, so if you can get the shackles off and get up to r28 for the whole piece you'll leave me way behind. Unless you're 7'2" of course, in which case rating up will probably be quite a challenge.

[boomingaway]

Well.. since I posted it, thought might as well give it a go this evening (bit of support tape on the knee and largely ignoring it)

Target was 7:20 so after some stretching, followed the WU plan accordingly:


Found it hard to pace so low and rate up to 22/24. I also should have made a card up in large writing and stuck in next to the monitor as hard to read it on A4 paper on the floor! This is 19:45 of continuous rowing which ended up at ~4600m

Wasn't sure what to do after this, hit it straight away or do something else. So ended up jumping on my spin bike for 5 mins as had seen Cameron Buchan do this whilst he was still as Leander on one of his videos. Kept my HR around 110.
Then onto the 2K.

Plan was to be slightly behind for first 750 (+1), 750-1500 at target 1:50, then last 500 ramp up, with all out last 150-100.
Of course went off too fast, got to 425 way under, backed off to 500, then stuck on 1:50. Briefly flirted with 28spm which have never done before then reverted back to what I am happy with, 25/26. Hit MHR at 6 mins, but TBH wasn't looking at HR, just my pace and trying to blank off projected. At 750 to go was getting painful. 400m to go it was 10 strokes at a time. Started ramp up with 30 seconds to go and 'attacked the pain' and was able to go 1:40 for the last 10 strokes.

Anyway, new 2k PB of 7:17.6
Previous was April '19 at 7:24.2 and the only 2k attempt between then and now was is in May this year at 7:24.7

Time Meters Pace Watts Cal/Hr S/M AHR
7:17.6 2,000m 1:49.4 267 1219 26 164
1:49.6 500m 1:49.6 266 1214 25 155
1:50.7 1,000m 1:50.7 258 1187 25 163
1:50.1 1,500m 1:50.1 262 1202 26 169
1:47.2 2,000m 1:47.2 284 1277 28 172

To follow Max's example (in an Alec Guinness voice) "...this wasn't the PB I was looking for..." I had been trying for a FM PB but had aborted attempt last Sunday

To finish off, 5m rest followed by 5k @ 2:06 then actual WD back on the bike

Congrats, you beat me by 0.2 seconds! Really good pacing.

I've realized rowing was my summer fling when I couldn't hit the gym and have gone back to crossfit and loving getting stronger again. I row occasionally during a metcon, so it will be interesting to see what my 2k is now.

[winniewinser]

Unplanned Half Marathon today. I got on the erg to warmup for what was going to be 20k easy steady state, and things just clicked, and I felt like it was "just one of those days" and I decided to take advantage of it.

Improvement of ~2:15 since my last one in July

Wow ...that is mightily impressive