New Personal Best! Brag About That New Pb!

[MartinSH4321]

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

Very strong Ian!

[winniewinser]

belted that mate and i love the way you went for it but hung on. Building up some lovely resilience!!

Certainly not the recommended approach but I'll take the result.

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

Impressive as always bud!

[KeithT]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

You are on fire! Awesome improvements.

[KeithT]

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

Super strong! My 30' is low hanging fruit too - this may motivate me to go for it one day though I wont be hitting 8600. I plan on a 2K maybe this week but then maybe try this some time after that....as you improve on one others seem prime to be beat, provides a constant challenge.

[winniewinser]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

You are on fire! Awesome improvements.

Cheers Keith, appreciated

[iangallagher]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

[Tandstad]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Hoo-wee!! What did I tell you, you have had the sub 17 in you for some time already absolute beast of a performance, big congrats!

[hjs]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Nice, like the pacing. Congrats. Give that 30 min also a serious try and or the 10k. 143 144 for those?

[nick rockliff]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Nice one, well done.

[winniewinser]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Running out of things to say really....just outstanding matey! .....kept that SR rate really high for 5km too, I don't think I could hold that for 5km....maybe R26-28. The gain train keeps on steaming on!

[KeithT]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Dang Ian! That is impressive, I knew you had sub 17 in you but sub 16:50?! Great job, lots more PBs there for you too - and that last 1K was stellar.

[iangallagher]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Nice, like the pacing. Congrats. Give that 30 min also a serious try and or the 10k. 143 144 for those?

Thanks Henry. Yeah the 30 minutes i just did was 1.44.5 but that was just particular training for a hard 10 minutes. So a proper pacing strategy should see me lower that. 10km is definitely on the radar next and i like to think i'd be able to dip under 1.45. Time will tell!

Thanks everyone else!

[Andrewjfast]

Congrats Nothing but Rush, I've got 20yrs on you and 30lbs! and i just pulled a 7:01.8 last night so that's super impressive!
Just logged in to update my signature line and thought I'd see what this thread is about... good vibes and celebrating personal best/breakthroughs... i can totally get behind 'send train' (from my rock climbing forum days).
Pose a quick question if I may: Do you all tweak your DF for TTs?

Lately I've been keeping my DF lighter (115) than what I "thought" was my sweet spot (125) in order to better connect my legs, I "pull" wayyy to much arms and trunk (which is ironic coming from a Collegiate soccer and competitive Triathlon/running background... I'm an odd duck for sure) and I'm only ~8 weeks into rowing (300k) so still looking for my groove, sit bones strength... FOCUS and all that..

My best 500m (129.9) time was with a DF 162 but 2 wks before that I pulled a 1:31 on DF 125 so some gains are surely just technique and breathing.... right?

FWIW I do a lot of strapless rowing and 95% barefoot I throw on any socks if I'm nursing the blisters... but my callouses are getting gnarly and hopefully can hold up to my increased mileage and summer humidity coming our way (Kentucky, USA). Appreciate any tips, I promise I've scoured this forum for dozens of hours trying to get all my knowledge so far before re-asking things and wasting time re-visiting.

[Dangerscouse]

Managed to squeeze in another PB before the hotter weather returns.

Really pleased with this. First KM felt very hard but training over the last few weeks has taught me that generally thats always the case and i can pull through that. I settled into a rhythm with no defined target in mind so was surprised afterwards to see the middle 3km so consisent.

Final 1km felt pretty good and the incentive to dip below 16.50 was enough for me to put a in a decent sprint over the last 1 minute

Time Meters Pace Watts Cal/Hr S/M
16:49.0 5,000m 1:40.9 341 1472 31
3:21.6 1,000m 1:40.8 342 1476 30
3:23.3 2,000m 1:41.6 333 1446 31
3:23.3 3,000m 1:41.6 333 1446 31
3:23.4 4,000m 1:41.7 333 1445 31
3:17.4 5,000m 1:38.6 364 1552 33

Very strong PB mate. Really solid last 1k too

[Dangerscouse]

Pose a quick question if I may: Do you all tweak your DF for TTs?

Lately I've been keeping my DF lighter (115) than what I "thought" was my sweet spot (125) in order to better connect my legs, I "pull" wayyy to much arms and trunk (which is ironic coming from a Collegiate soccer and competitive Triathlon/running background... I'm an odd duck for sure) and I'm only ~8 weeks into rowing (300k) so still looking for my groove, sit bones strength... FOCUS and all that..

My best 500m (129.9) time was with a DF 162 but 2 wks before that I pulled a 1:31 on DF 125 so some gains are surely just technique and breathing.... right?

I don't think there is a magic formula with drag factor, as it's just what works for you. Some people keep it the same for everything, some adjust up for shorter distances, and down for longer distances.

There is a lot to be gained from technique, breathing, confidence, fitness and generally adapting to the effort, as it is fairly unique, if not wholly unique, in what you're asking your body to do.

That's a solid 500m PB for a newbie, and it is a good indication of your suitability to rowing.