New Personal Best! Brag About That New Pb!

[Dangerscouse]

Did my first 10k last night and got 37:47. My goal was sub 38, so quite pleased. That's as long a distance as I think I'll every do though

That was done at a stroke rate of 21 and a 500m average of 1:53.3

Well done, and as Max says, r21 is low so you should be faster at a higher rate.

I also used to say 10k was as far as I'd ever do...

[Big J]

Did my first 10k last night and got 37:47. My goal was sub 38, so quite pleased. That's as long a distance as I think I'll every do though

That was done at a stroke rate of 21 and a 500m average of 1:53.3

Well done, and as Max says, r21 is low so you should be faster at a higher rate.

I also used to say 10k was as far as I'd ever do...

Nice one. 21 is leisurely for a TT even for a biggun, so I reckon you could go a fair bit quicker with some more miles in your legs.

Thanks chaps.

I think the low stroke rate plays well to my strengths, which is my daft height and the fact that I'm fairly strong on account of the weightlifting background. So strong pulls with a bit of a pause after each pull works well for me on long distances.

Like you say though, should be able to go a good bit faster once I'm more practised (and I've got my cardio fitness back).

[max_ratcliffe]

Thanks chaps.

I think the low stroke rate plays well to my strengths, which is my daft height and the fact that I'm fairly strong on account of the weightlifting background. So strong pulls with a bit of a pause after each pull works well for me on long distances.

Like you say though, should be able to go a good bit faster once I'm more practised (and I've got my cardio fitness back).

No question that this approach makes sense for where you are now, and you're probably never going to do distance work at r36!

[DNA_Rower]

Still somewhat annoyed by my disappointing 2k in the SRIC at the weekend (I know it wasn't that bad, but still..), I wanted to do a hard 5k tonight and wondered if I could hit a PB, to prove to myself that I should be at peak fitness, rather than.... whatever I was at the weekend.

I set off at PB pace, then decided at half way that I wasn't going to make it, so slacked off the pace for a decent, but not-PB 5k. After 500m of "recovery" I figured I would try and few drives back at PB pace and surprised myself by being able to hold it for the rest of the piece, and managing to shave a mighty 0.6s off the PB I set in June.

This still leaves me wondering what went wrong with the 2k, if my 5k is decent. Well, I will have the BRIC in a week to find out if I can redeem myself!

Annoyingly I am back to 76kg, which means I have to rank this time as a Heavyweight, instead of the Lightweight I was at the weekend.


Time Meters Pace Watts Cal/Hr S/M
18:28.9 5,000m 1:50.8 257 1183 28 170
3:40.5 1,000m 1:50.2 261 1198 28 158
3:41.7 2,000m 1:50.8 257 1184 28 166
3:46.1 3,000m 1:53.0 242 1133 27 166 << nearly gave up!
3:40.3 4,000m 1:50.1 262 1201 29 180
3:40.3 5,000m 1:50.1 262 1201 29 183

[max_ratcliffe]

Still somewhat annoyed by my disappointing 2k in the SRIC at the weekend (I know it wasn't that bad, but still..), I wanted to do a hard 5k tonight and wondered if I could hit a PB, to prove to myself that I should be at peak fitness, rather than.... whatever I was at the weekend.

I set off at PB pace, then decided at half way that I wasn't going to make it, so slacked off the pace for a decent, but not-PB 5k. After 500m of "recovery" I figured I would try and few drives back at PB pace and surprised myself by being able to hold it for the rest of the piece, and managing to shave a mighty 0.6s off the PB I set in June.

This still leaves me wondering what went wrong with the 2k, if my 5k is decent. Well, I will have the BRIC in a week to find out if I can redeem myself!

Annoyingly I am back to 76kg, which means I have to rank this time as a Heavyweight, instead of the Lightweight I was at the weekend.


Time Meters Pace Watts Cal/Hr S/M
18:28.9 5,000m 1:50.8 257 1183 28 170
3:40.5 1,000m 1:50.2 261 1198 28 158
3:41.7 2,000m 1:50.8 257 1184 28 166
3:46.1 3,000m 1:53.0 242 1133 27 166 << nearly gave up!
3:40.3 4,000m 1:50.1 262 1201 29 180
3:40.3 5,000m 1:50.1 262 1201 29 183

Every second (or 0.6 thereof) counts. Well done. You'd have smashed your old PB but for the chimp-chatter at halfway, and coming back at that pace after nearly bailing shows a lot of mental toughness.

Re the 76kg: I feel your pain, but at least you are nearly there. I should be a lightweight, but I am carrying way too much ballast around my middle. Perhaps you were a little dehydrated from making weight for the 2k. A small amount of dehydration can make a big difference in performance.

I'd have to cut off a leg to get to 75kg. Which would be worse.

[max_ratcliffe]

The holiday challenge calendar called up a 500m TT today:

2k warm up: 8:16.7

500m TT failed just shy of 300m.
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
HD

Well I know it's a heavily anaerobic event, but I think I may have been holding my breath. Not an ideal plan obviously.

No way could I manage the last 200m, but hey, I'd gone okay for a minute. Hmm, a minute eh? Perhaps I could fill another unforgiving minute with sixty seconds worth of distance erged?

Another 2k stay-warm/recovery: 8.35.3

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

2k cool down: 8:43.9

[Dangerscouse]

The holiday challenge calendar called up a 500m TT today:

2k warm up: 8:16.7

500m TT failed just shy of 300m.
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
HD

Well I know it's a heavily anaerobic event, but I think I may have been holding my breath. Not an ideal plan obviously.

No way could I manage the last 200m, but hey, I'd gone okay for a minute. Hmm, a minute eh? Perhaps I could fill another unforgiving minute with sixty seconds worth of distance erged?

Another 2k stay-warm/recovery: 8.35.3

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

2k cool down: 8:43.9

Well done Max, it's always going to be a very small amount for this session, and that is very courageous to attempt after a failed 500m.

PS, it looks like you became a man, my son

[winniewinser]

Still somewhat annoyed by my disappointing 2k in the SRIC at the weekend (I know it wasn't that bad, but still..), I wanted to do a hard 5k tonight and wondered if I could hit a PB, to prove to myself that I should be at peak fitness, rather than.... whatever I was at the weekend.

I set off at PB pace, then decided at half way that I wasn't going to make it, so slacked off the pace for a decent, but not-PB 5k. After 500m of "recovery" I figured I would try and few drives back at PB pace and surprised myself by being able to hold it for the rest of the piece, and managing to shave a mighty 0.6s off the PB I set in June.

This still leaves me wondering what went wrong with the 2k, if my 5k is decent. Well, I will have the BRIC in a week to find out if I can redeem myself!

Annoyingly I am back to 76kg, which means I have to rank this time as a Heavyweight, instead of the Lightweight I was at the weekend.


Time Meters Pace Watts Cal/Hr S/M
18:28.9 5,000m 1:50.8 257 1183 28 170
3:40.5 1,000m 1:50.2 261 1198 28 158
3:41.7 2,000m 1:50.8 257 1184 28 166
3:46.1 3,000m 1:53.0 242 1133 27 166 << nearly gave up!
3:40.3 4,000m 1:50.1 262 1201 29 180
3:40.3 5,000m 1:50.1 262 1201 29 183

Congrats on the PB... however small they all count but surely there is more to come. Confidence can make a big difference in TTs so head into BRIC with a clear plan and you CAN do it!!!

The holiday challenge calendar called up a 500m TT today:

2k warm up: 8:16.7

500m TT failed just shy of 300m.
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
HD

Well I know it's a heavily anaerobic event, but I think I may have been holding my breath. Not an ideal plan obviously.

No way could I manage the last 200m, but hey, I'd gone okay for a minute. Hmm, a minute eh? Perhaps I could fill another unforgiving minute with sixty seconds worth of distance erged?

Another 2k stay-warm/recovery: 8.35.3

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

2k cool down: 8:43.9

Well done for the bounce back PB

[MartinSH4321]

The holiday challenge calendar called up a 500m TT today:

2k warm up: 8:16.7

500m TT failed just shy of 300m.
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
HD

Well I know it's a heavily anaerobic event, but I think I may have been holding my breath. Not an ideal plan obviously.

No way could I manage the last 200m, but hey, I'd gone okay for a minute. Hmm, a minute eh? Perhaps I could fill another unforgiving minute with sixty seconds worth of distance erged?

Another 2k stay-warm/recovery: 8.35.3

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

2k cool down: 8:43.9

Well done Max, for the 1' every meters counts Respect you could do this after a 500m HD!
Saw you changed your age, Happy Birthday!

[Dino]

Did my first 10k last night and got 37:47. My goal was sub 38, so quite pleased. That's as long a distance as I think I'll every do though

That was done at a stroke rate of 21 and a 500m average of 1:53.3

Well done - you are making this rowing thing look too easy!

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

You are inching away from me
Every cloud... if you had done this a few days ago your percentile would have been around 67% - with your new youthful status you are up at ~78% percentile

Annoyingly I am back to 76kg, which means I have to rank this time as a Heavyweight, instead of the Lightweight I was at the weekend.

Time Meters Pace Watts Cal/Hr S/M
18:28.9 5,000m 1:50.8 257 1183 28 170

Nice time! You pulled it back nicely.
Unless you are fighting for a place in a LWT crew, then I would just compare yourself to yourself - you beat your previous time - a PB is a PB you are only talking 1Kg - you haven't been piling on the Kg in the gym which would make comparison a bit less meaningful.

[max_ratcliffe]

<>

Well done for the bounce back PB

Thanks Alex,
I had your recent PB in mind as a target, hence the rather suicidal pace that I went for in the 500m. Never really going to happen, but I think I can beat 1.34 if I do some sprint training.

<>

Well done Max, for the 1' every meters counts Respect you could do this after a 500m HD!
Saw you changed your age, Happy Birthday!

Thanks Martin,
No great emotional investment in the 500m - it's not like I'd been focusing my training on it. And TBH I bailed a bit early, as I think physically I could have got a bit closer to the 500m, so I hadn't completely buried my legs. Thanks for the birthday wishes - I'd been in denial for a couple of weeks, but the truth's out there now!

<>

You are inching away from me
Every cloud... if you had done this a few days ago your percentile would have been around 67% - with your new youthful status you are up at ~78% percentile

Thanks Dino,
Yeah, I spotted that. Who knew there'd be these advantages to growing older!

<>

Well done Max, it's always going to be a very small amount for this session, and that is very courageous to attempt after a failed 500m.

PS, it looks like you became a man, my son

Thanks Stu,
I think it'd be a bit of hyperbole to start talking about Triumph and Disaster, although my body has punished me for my hubris. I have a trapezius muscle spasm now and can't turn my head properly. No sprinting for a while.

Perhaps this whole getting older thing isn't all it's cracked up to be.

[Big J]

1000m - 3:02.5

Drag factor 158 (7 on the lever)

3:02.5 1000 1:31.2 34 SPM
0:35.5 200 1:28.7 32
0:36.1 400 1:30.2 35
0:36.7 600 1:31.7 34
0:37.4 800 1:33.2 35
0:37.0 1000 1:32.5 36

I gave it absolutely everything. Totally exhausting. My guts again felt like they wanted to escape at about 700m, but a false alarm, mercifully.

I think that's my fourth attempt at a 1k pb in about 2-3 months of rowing. That is presently as much as I have though - all natural potential is now exhausted and I'm going to have to train! This morning I did notice that my resting heart rate is down close to 50, which is almost 10bpm down on 3 months ago. Remarkable what a difference a bit of erging makes.

[Tandstad]

The holiday challenge calendar called up a 500m TT today:

2k warm up: 8:16.7

500m TT failed just shy of 300m.
18.4 100 1:32.0 42
18.0 200 1:30.0 43
18.8 300 1:34.0 38
HD

Well I know it's a heavily anaerobic event, but I think I may have been holding my breath. Not an ideal plan obviously.

No way could I manage the last 200m, but hey, I'd gone okay for a minute. Hmm, a minute eh? Perhaps I could fill another unforgiving minute with sixty seconds worth of distance erged?

Another 2k stay-warm/recovery: 8.35.3

1min PB
1:00.0 329 1:31.1 48

Destroyed my previous PB by a gargantuan 1m, but they all count.

2k cool down: 8:43.9

Big congratulations Max, strong strong effortand after a HD!

[max_ratcliffe]

1000m - 3:02.5

Drag factor 158 (7 on the lever)

3:02.5 1000 1:31.2 34 SPM
0:35.5 200 1:28.7 32
0:36.1 400 1:30.2 35
0:36.7 600 1:31.7 34
0:37.4 800 1:33.2 35
0:37.0 1000 1:32.5 36

I gave it absolutely everything. Totally exhausting. My guts again felt like they wanted to escape at about 700m, but a false alarm, mercifully.

I think that's my fourth attempt at a 1k pb in about 2-3 months of rowing. That is presently as much as I have though - all natural potential is now exhausted and I'm going to have to train! This morning I did notice that my resting heart rate is down close to 50, which is almost 10bpm down on 3 months ago. Remarkable what a difference a bit of erging makes.

Nice work big man,

The increasing splits probably demonstrate that this was a complete maximum for now.

No doubt you'll be sub-3 soon, and very quick indeed with some more experience.

[winniewinser]

1000m - 3:02.5

Drag factor 158 (7 on the lever)

3:02.5 1000 1:31.2 34 SPM
0:35.5 200 1:28.7 32
0:36.1 400 1:30.2 35
0:36.7 600 1:31.7 34
0:37.4 800 1:33.2 35
0:37.0 1000 1:32.5 36

I gave it absolutely everything. Totally exhausting. My guts again felt like they wanted to escape at about 700m, but a false alarm, mercifully.

I think that's my fourth attempt at a 1k pb in about 2-3 months of rowing. That is presently as much as I have though - all natural potential is now exhausted and I'm going to have to train! This morning I did notice that my resting heart rate is down close to 50, which is almost 10bpm down on 3 months ago. Remarkable what a difference a bit of erging makes.

Wow, great 1k PB