New Personal Best! Brag About That New Pb!

[KeithT]

Well i have finally broken 20 mins for 5k, some of you may remember last month on the 8th and 10th I tried but it was hd both times. My previous best was 20.23.
This time was meant to be just a 5k training and turned into a tt. Was a near perfect row for me. its near 28 degrees as well. I got off in not too bad a shape, I was not a heaving wreck.
I think the difference from the last attempts has been the getting a bike erg and some 10k cycles, heavier weight training, the fan is a big must and a strategic approach to the tt. So thanks everyone. 19 mins here I come lol

Dist time watts spm av/500 df hr
5k 19.55.6 205 23 1.59.6 130 156
1k 3.58.6 206 21 1.59.3
2k 4.02.0 198 21 2.01.0
3k 4.01.9 198 23 2.00.9
4k 3.59.5 204 23 1.59.7
5k 3.56.6 220 27 1.56.6

Another major milestone reached here - excellent work! I love that you start thinking to go even faster.

[iain]

If I was a second faster for every time that I had deferred a 4x1k I would be sub-6!

[Dutch]

Thanks danger, max and keith. I defo have more in the tank, only need 5 secs per 500 off and there is the sub 19 already with some structured training as has been said.
I think the strength is still building in me and fitness levels are rising. Alot more in there yet to wean out.
Just lots of ss work needed.

[max_ratcliffe]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

1:00:00.0 13,358m 2:14.7 143 792 28

10:00.0 2,229m 2:14.5 144 794 28
20:00.0 2,218m 2:15.2 141 786 27
30:00.0 2,228m 2:14.6 143 793 28
40:00.0 2,216m 2:15.3 141 785 28
50:00.0 2,228m 2:14.6 143 793 29
1:00:00.0 2,240m 2:13.9 146 801 29

[OregonERG]

Training piece, all pretty comfortable.
New headband made a huge difference in how much sweat got in my eyes

1:00:00.0 13,358m 2:14.7 143 792 28

You got a PB in a "comfortable" training piece! Nice work. Now you are set for your real hour pb! It has, at least in 2021, become my favorite distance, so I wish you well! Good luck and keep us posted!

p.s. And of course the headband matters! I could not row for an hour without a headband and wrist bands. I would slosh off the erg without them...

[Dutch]

Training piece, all pretty comfortable.

Well done max, glad the sweat band works.

[Dangerscouse]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

1:00:00.0 13,358m 2:14.7 143 792 28

10:00.0 2,229m 2:14.5 144 794 28
20:00.0 2,218m 2:15.2 141 786 27
30:00.0 2,228m 2:14.6 143 793 28
40:00.0 2,216m 2:15.3 141 785 28
50:00.0 2,228m 2:14.6 143 793 29
1:00:00.0 2,240m 2:13.9 146 801 29

Well done Max. Headbands are essential for me, but it's fair to say they don't look great

[winniewinser]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

1:00:00.0 13,358m 2:14.7 143 792 28

10:00.0 2,229m 2:14.5 144 794 28
20:00.0 2,218m 2:15.2 141 786 27
30:00.0 2,228m 2:14.6 143 793 28
40:00.0 2,216m 2:15.3 141 785 28
50:00.0 2,228m 2:14.6 143 793 29
1:00:00.0 2,240m 2:13.9 146 801 29

Well done Max.....that is Skierg presumably yes? Low SR.

[max_ratcliffe]

<>
You got a PB in a "comfortable" training piece! Nice work. Now you are set for your real hour pb! It has, at least in 2021, become my favorite distance, so I wish you well! Good luck and keep us posted!

p.s. And of course the headband matters! I could not row for an hour without a headband and wrist bands. I would slosh off the erg without them...

<>
Well done max, glad the sweat band works.

<>
Well done Max. Headbands are essential for me, but it's fair to say they don't look great

<>
Well done Max.....that is Skierg presumably yes? Low SR.

Thanks all,

Yes - SkiErg.

Once you've done one TT at a distance/time, then these training PBs become more or less impossible. Trying very hard not to do any TTs until this current training schedule has taken me as far as it can. Another month or so I hope (and a few more of these incremental PB improvements). As I suffer from severe training ADD, I tend to flip flop trying to find that mythical "perfect" workout, so will probably end up tinkering with something and wavering from the plan.

I've been through more headbands than Italy's had governments, but I keep losing them. The current model is a mid-blue, which I hope will be harder to lose, but makes me look even more of a tool. I can more or less do without them on the rower, but on the SkiErg, the forward trunk position at the end of the drive just directs all the perspiration into my eyes.

[OregonERG]

I've been through more headbands than Italy's had governments, but I keep losing them. The current model is a mid-blue, which I hope will be harder to lose, but makes me look even more of a tool. I can more or less do without them on the rower, but on the SkiErg, the forward trunk position at the end of the drive just directs all the perspiration into my eyes.

I never thought I would be the guy wearing sweatbands on my wrists and head but I have to. Without them I am sloshing off the erg onto the floor...

[Dino]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

Well done Max... I cant imagine doing an hour on that torture device! I have only tried one a couple of times when the club gym had one on loan.. I thought my shoulders were going to drop off!
Sweatbands are a must. I use some wide no name ones for the wrists that are towelling type, for a headband I have some thin modern material. I was dubious to start with that they wouldnt work too well as very thin, but they are very good for long distance stuff - comfortable and do the job. (these ones).

[iangallagher]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

1:00:00.0 13,358m 2:14.7 143 792 28

10:00.0 2,229m 2:14.5 144 794 28
20:00.0 2,218m 2:15.2 141 786 27
30:00.0 2,228m 2:14.6 143 793 28
40:00.0 2,216m 2:15.3 141 785 28
50:00.0 2,228m 2:14.6 143 793 29
1:00:00.0 2,240m 2:13.9 146 801 29

congrats Max! Great result and plenty more to come by the looks of it!

[max_ratcliffe]

Training piece, all pretty comfortable.

L4-style, 276-270-276-270-270-270

Overstroked and sped up a bit as I fatigued, but 24m further than my previous furthest.

New headband made a huge difference in how much sweat got in my eyes

Well done Max... I cant imagine doing an hour on that torture device! I have only tried one a couple of times when the club gym had one on loan.. I thought my shoulders were going to drop off!
Sweatbands are a must. I use some wide no name ones for the wrists that are towelling type, for a headband I have some thin modern material. I was dubious to start with that they wouldnt work too well as very thin, but they are very good for long distance stuff - comfortable and do the job. (these ones).

<>
congrats Max! Great result and plenty more to come by the looks of it!

Thanks gents,

At some point I need to do an hour tt. But I'm also toying with the idea of an hm on 21st. Half as far again still seems like a preposterously long way.

Dino, building up the distance is a bit like when you start on the rower. A two-minute thrash at high rate and you've coughed up a lung. I do wp l4-style pieces but at 1.5 x the original wp rates. Henry says it's too low a rate and I'm sure he's right but it's been very helpful to me as I've increased the volume.

Are you back to fitness and back on the erg now?

[Dave_G1986]

Managed to get over a nice benchmark today. First time sub 1:30 for 500m. Wasn’t even planning on trying but didn’t know what else to do on my lunch break! Felt ok doing a warm up with some quick bursts so gave it a go after a few stretches. 1.8s off my previous best. Actually feel like a could go a bit quicker if my legs were fresh and not aching from squats.

[Dutch]

Nice one dave, that is one of my aims. Really nice to dip below 1.30 I bet. What was your drag?