New Personal Best! Brag About That New Pb!

[aussie nick]

thanks!

overall rate was 34

individual 200 splits were
36
33
34
34
36

drag was 111

I'm still learning and to date have had drag at 108. not sure what I should be doing tbh.

[WayHand]

how much has the BPP improved your PR?

Thank you for your comments Nick, very much appreciated.
7:18 was my PB completed in 2020.
On starting BPP I would have been around 7:30; after week 7 completed a PB in 7:09.
Before starting BPP I did lots of 10k rows with a heart rate reserve cap of 70% based upon https://marshallcf.com/wp-content/uploa ... -Idiot.pdf

[winniewinser]

new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PR

I've done a semi regular time trial since I started rowing seriously in Jan and the progression has gone

3.17.4 in late Jan
3.15.9 in early March
3.13.5 in early May
3.12.1 today

goal had been to get into the 3.11s and I was on target til the last 200m when my legs went rubbery, a strap came loose and I just lost my rhythm and strength.

final 200 was 1.37/500m and I fell off the pace.

Full split paces were

1.35.2
1.36.2
1.36.2
1.35.7
1.37.0

still...a PR is a PR and I'm happy with the progression. I feel like sub 3.10 is within my grasp with another few months of consistent training

Well done Aussie Nick....great progression in a reasonably short period too.

[Dangerscouse]

new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PR

I've done a semi regular time trial since I started rowing seriously in Jan and the progression has gone

3.17.4 in late Jan
3.15.9 in early March
3.13.5 in early May
3.12.1 today

goal had been to get into the 3.11s and I was on target til the last 200m when my legs went rubbery, a strap came loose and I just lost my rhythm and strength.

final 200 was 1.37/500m and I fell off the pace.

Full split paces were

1.35.2
1.36.2
1.36.2
1.35.7
1.37.0

still...a PR is a PR and I'm happy with the progression. I feel like sub 3.10 is within my grasp with another few months of consistent training

Well done Nick, and 3:10 isn't too far off. Great result, and the last 200m being horrible is to be expected

[max_ratcliffe]

new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PR

I've done a semi regular time trial since I started rowing seriously in Jan and the progression has gone

3.17.4 in late Jan
3.15.9 in early March
3.13.5 in early May
3.12.1 today

goal had been to get into the 3.11s and I was on target til the last 200m when my legs went rubbery, a strap came loose and I just lost my rhythm and strength.

final 200 was 1.37/500m and I fell off the pace.

Full split paces were

1.35.2
1.36.2
1.36.2
1.35.7
1.37.0

still...a PR is a PR and I'm happy with the progression. I feel like sub 3.10 is within my grasp with another few months of consistent training

Nice progression Nick, and a great PB. 3:10 looks completely achievable very soon.

You're a fair bit quicker than I am, but I found that short intervals helped my 1k. Not microintervals (30s or tabata stuff), but two each a week of these on rotation:

Week A
6x250m 2'r
4x750 4'r

Week B
6x1' 1'r
6x500m 1'r

Not sure that they are very sustainable, but they improved my 1k by 4s, and bizarrely, my 6k too.

[flatbread]

5k last December was 18:07. Cut some off of that today. Definitely went in the coffin during that last 1000m!

17:52.2 5,000m 1:47.2 284 1277 30 148

3:34.6 1,000m 1:47.3 283 1275 30 144
3:34.7 2,000m 1:47.3 283 1273 30 149
3:34.7 3,000m 1:47.3 283 1273 30 149
3:34.6 4,000m 1:47.3 283 1275 30 150
3:33.6 5,000m 1:46.8 287 1288 29 150

unlike the 2k, this was on slides. If Eric Murray can use 'em, I can, too

[hobbit]

Having my perennial motivation problems for long slow stuff, so I thought I'd try some sprints, for a laugh. PBs were inevitable as I've never done any before .

Best of three trials: 100m 21.0, DF130, 46spm.

500m 1:56.0 DF130 46spm
100 0:22.0 1:50.0 44
200 0:22.5 1:52.5 45
300 0:23.7 1:58.5 48
400 0:24.1 2:00.5 50
500 0:23.8 1:59.0 45

So, fly and die with a vengeance. I imagine 1:54 is easily reachable with sensible energy management.

I must say these short, sharp efforts really shook me up, in a good way. I'd like to try these regularly. Any tips on good training sessions welcome.

[MPx]

Any tips on good training sessions welcome.

Nice one Hobbit - clearly more to come there. In terms of sharpening for the sprint TTs I always feel that you need to find a session where you have spent a bit of time at around the target pace. Apart from the other training effects it gets you used to seeing the numbers that normally you'd know would be totally unsustainable. So for the 500, one I do is 4x(100/100/300 on 1min/1min/3min rests). On a good day I can do this 2k at just over 500TT pace (maybe the 100s at target and 300s target+2).

Anyway, just popped into this thread after a surprise PB of my own. Showing off to a mate staying this w/e I did a 100m PB in 16.0 (-.1) and a low pull of 1:16 (-1). The PM actually showed 15.9 but as usual rounded up in the log.

[aussie nick]

new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PR

I've done a semi regular time trial since I started rowing seriously in Jan and the progression has gone

3.17.4 in late Jan
3.15.9 in early March
3.13.5 in early May
3.12.1 today

goal had been to get into the 3.11s and I was on target til the last 200m when my legs went rubbery, a strap came loose and I just lost my rhythm and strength.

final 200 was 1.37/500m and I fell off the pace.

Full split paces were

1.35.2
1.36.2
1.36.2
1.35.7
1.37.0

still...a PR is a PR and I'm happy with the progression. I feel like sub 3.10 is within my grasp with another few months of consistent training

Nice progression Nick, and a great PB. 3:10 looks completely achievable very soon.

You're a fair bit quicker than I am, but I found that short intervals helped my 1k. Not microintervals (30s or tabata stuff), but two each a week of these on rotation:

Week A
6x250m 2'r
4x750 4'r

Week B
6x1' 1'r
6x500m 1'r

Not sure that they are very sustainable, but they improved my 1k by 4s, and bizarrely, my 6k too.

thank you (and everyone else) for the feedback and collective thumbs ups.

I probably won't incorporate those at the moment, but I'll save them for another time. Reason being, I'm actually attempting to add more distance to my training - I love the shorter interval stuff and get really bored with the longer, slower training but I look at all the PRs people post in their signatures and it really looks like my 5k and 10k times (I don't even post my 10k because it's so embarrassing) are substantially slower...when comparing with people whose 1 and 2k times are close to mine.

maybe I don't push hard enough on the long stuff...I certainly know I'm scared of a 5k time trial.....or maybe most people do a load of longer UT1 and UT2 stuff that I don't do?

[Dangerscouse]

5k last December was 18:07. Cut some off of that today. Definitely went in the coffin during that last 1000m!

Really good improvement and a big milestone reached with a sub 18 5k too. Great stuff

Anyway, just popped into this thread after a surprise PB of my own. Showing off to a mate staying this w/e I did a 100m PB in 16.0 (-.1) and a low pull of 1:16 (-1). The PM actually showed 15.9 but as usual rounded up in the log.

Very strong result Mike

Having my perennial motivation problems for long slow stuff, so I thought I'd try some sprints, for a laugh. PBs were inevitable as I've never done any before .

Best of three trials: 100m 21.0, DF130, 46spm.

500m 1:56.0 DF130 46spm
100 0:22.0 1:50.0 44
200 0:22.5 1:52.5 45
300 0:23.7 1:58.5 48
400 0:24.1 2:00.5 50
500 0:23.8 1:59.0 45

So, fly and die with a vengeance. I imagine 1:54 is easily reachable with sensible energy management.

Well done Hobbit, and 1:54 is within reach too. I agree with Mike about getting used to seeing the target pace: mentally it's a lot more manageable.

[winniewinser]

5k last December was 18:07. Cut some off of that today. Definitely went in the coffin during that last 1000m!

17:52.2 5,000m 1:47.2 284 1277 30 148

3:34.6 1,000m 1:47.3 283 1275 30 144
3:34.7 2,000m 1:47.3 283 1273 30 149
3:34.7 3,000m 1:47.3 283 1273 30 149
3:34.6 4,000m 1:47.3 283 1275 30 150
3:33.6 5,000m 1:46.8 287 1288 29 150

unlike the 2k, this was on slides. If Eric Murray can use 'em, I can, too

Strong 5K right here!!....Great job!

Having my perennial motivation problems for long slow stuff, so I thought I'd try some sprints, for a laugh. PBs were inevitable as I've never done any before .

Best of three trials: 100m 21.0, DF130, 46spm.

500m 1:56.0 DF130 46spm
100 0:22.0 1:50.0 44
200 0:22.5 1:52.5 45
300 0:23.7 1:58.5 48
400 0:24.1 2:00.5 50
500 0:23.8 1:59.0 45

So, fly and die with a vengeance. I imagine 1:54 is easily reachable with sensible energy management.

I must say these short, sharp efforts really shook me up, in a good way. I'd like to try these regularly. Any tips on good training sessions welcome.

Congrats on the PB! Always worth celebrating.

[aussie nick]

new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PRFull split paces were

1.35.2
1.36.2
1.36.2
1.35.7
1.37.0

Well done on the PB and best of luck with the 3:10 goal.

Not seen much discussion on pacing 1k. Personally I try neg split (although accept that I will slow at he end). Physiologically tricky as aerobic system takes over 2min to reach full pace, so not sure whether it is optimum to hold back a bit or accept it is anaerobic and try and hang on. Would be interested what rating you did as well, although the rounding in 200m intervals can be misleading, a slowing rating is telling (either didn't force the rating up by reducing slide as necessary or set out at unsustainable rating).

psychologically, negative splits are way more enjoyable, but I sometimes think that I can get to the end of a time trial doing negative split and think I didn't get everything out of myself...whereas when I pace evenly or go out closer to the edge, I am 100% certain I've got to RPE 10.

I'm still learning, so I'll try both. same thing with drag factor...I'm not entirely sure whether I should be using a higher drag than I do (111 for the last 1k), but it just feels right at that level?

[MPx]

Very strong result Mike

Thanks Stu - a pleasure and surprise in equal measure at my age!

I'm still learning, so I'll try both. same thing with drag factor...I'm not entirely sure whether I should be using a higher drag than I do (111 for the last 1k), but it just feels right at that level?

FWIW in my view 1k is way too far to mess with drag factor - I think you should do it at whatever you train at and do 2, 5 and 10k TTs. Personally I do increase slightly for a 500, more for 1min, and use max for 100. Such changes will affect people in different ways, but in my case/technique the reality is I can get a lower low pull on max drag than I can on anything less. Low pull is only really relevant over the extreme sprints. Congrats on the 3:12...

[HowardF]

My wife started rowing in April for 20 min sessions( 3/4 times a week). Her first one was 3344 meters.
Today she managed the target of 4000 M in 20 min: 4019 Meters.

She is tired but very happy

[Gammmmo]

5k last December was 18:07. Cut some off of that today. Definitely went in the coffin during that last 1000m!

17:52.2 5,000m 1:47.2 284 1277 30 148

3:34.6 1,000m 1:47.3 283 1275 30 144
3:34.7 2,000m 1:47.3 283 1273 30 149
3:34.7 3,000m 1:47.3 283 1273 30 149
3:34.6 4,000m 1:47.3 283 1275 30 150
3:33.6 5,000m 1:46.8 287 1288 29 150

unlike the 2k, this was on slides. If Eric Murray can use 'em, I can, too

NIce. Getting "under" a great feeling. Test your 10K now and smash it to pieces...

Anyway, just popped into this thread after a surprise PB of my own. Showing off to a mate staying this w/e I did a 100m PB in 16.0 (-.1) and a low pull of 1:16 (-1). The PM actually showed 15.9 but as usual rounded up in the log.

Hi Mike. Great work...that 1min effort is super too.