New Personal Best! Brag About That New Pb!

[MPx]

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

Thanks Paul - honoured to be marked in one of your now rare posts - you're missed on here. Hope all going well with you. Do I detect an unreported PB with that 190 lift in your sig? Looking very strong!

[aussie nick]

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...

thanks for the input and that makes sense.

[hjs]

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...

thanks for the input and that makes sense.

111 is very low for a 1k, below 2k using more drag is almost always usefull. Speed gets a lot faster and more drag helps to keep a good stroke, you don’t want it to get to fast, more drag gives more time during the drive fase.

[max_ratcliffe]

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

Congratulations to Mrs F. 4200 next.

[KeithT]

After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.

Just saw this - another member of the sub-7 club - that is great work!

[KeithT]

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

Great score and great progression - sub 3:10 is a good goal to shoot for.

[KeithT]

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.

Great work and as others have said - spending time at the target pace is key. Before my most recent 1K PB I did several weeks of at least one interval session at target pace.

[max_ratcliffe]

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.

I missed this. Nice work Hobbit. 50spm is really going some. Although it looks like your legs must have been completely shot by then, you still managed to go quicker over the last 100, which is very gutsy indeed.

[WayHand]

Just saw this - another member of the sub-7 club - that is great work!

Thanks Keith, appreciate the advice that you and the regular contributors post.

[ant_in_wales]

Party a PB brag, partly a "Well Done" to those ahead of me.

I'm 52, been doing weights for a few years, got my Erg a month ago to give me some CV fitness.
First serious crack at 2k last night, aiming for sub 9 min, sneaked in at 8.58.
My HR was at 145 alarmingly soon, and topped out at 160, which - for a 52yo - felt a bit close to max.
(I'm sure I heard my grandma calling to me from with a shaft of light.)
And my legs are stiff as anything this morning.

I was initially disappointed to be in the bottom 20% for age & weight, but thinking about it for a second, I'm not.
If I'd been playing guitar a month, I wouldn't expect to be above-average right away.
I can see the standard on those rankings is very high - big respect to the forum!
If I can shave a few seconds a week off, I'll be pleased (going from 10 minutes to 9 minutes in a month isn't a sustainable rate of improvement, I fear )

Best wishes All, and watch out, Roger Odom, I'm coming for you

[aussie nick]

Great score and great progression - sub 3:10 is a good goal to shoot for.

thank you Keith. I do think it's there...I'm not sure what my max potential is, but the times keep dropping so we'll see how far we can get while the body holds up!

[aussie nick]

Party a PB brag, partly a "Well Done" to those ahead of me.

I'm 52, been doing weights for a few years, got my Erg a month ago to give me some CV fitness.
First serious crack at 2k last night, aiming for sub 9 min, sneaked in at 8.58.
My HR was at 145 alarmingly soon, and topped out at 160, which - for a 52yo - felt a bit close to max.
(I'm sure I heard my grandma calling to me from with a shaft of light.)
And my legs are stiff as anything this morning.

I was initially disappointed to be in the bottom 20% for age & weight, but thinking about it for a second, I'm not.
If I'd been playing guitar a month, I wouldn't expect to be above-average right away.
I can see the standard on those rankings is very high - big respect to the forum!
If I can shave a few seconds a week off, I'll be pleased (going from 10 minutes to 9 minutes in a month isn't a sustainable rate of improvement, I fear )

Best wishes All, and watch out, Roger Odom, I'm coming for you

congratulations butty! I'm by no means an expert (took up rowing 7 months ago seriously, although I'd done it 10 years ago as part of crossfit) and honestly, the erg is very fair - it rewards your efforts. Your times will keep dropping as you get fitter and more efficient.

[aussie nick]

stage 2 of my '3 time trials in the last 10 days of my 40s' insanity

5k row 18.28.3 at 1.50.8/500m sr 26....a 4 second PR

plan was to go out just a little slower than my PR pace time (previous PR pace 1.51.2/500) and stay there for the first 4k and then slowly ramp it up and see what I had left in the final 700...and that was pretty much how I went, albeit I didn't have much left in my lungs for a final push at all

pace splits were

1.51.2
1.51.7
1.51.5
1.50.8
1.49.0

the longer time trials really are an exercise in mental strength and how prepared you are to maintain your pace despite growing pain. I haven't yet been able to totally release any semblance of fear in the 5k and just 'go for it' in the same way that I do in the 1k

first 1500 is absolutely fine and then the pain starts.
by 2k I'm trying to meditate around my stroke and think about anything other than maintaining the pace.
all of a sudden though, it's 3.5k and just as I'm thinking I'm feeling really strong, the lungs start really heating up and contracting and I think I'm going to have an asthma attack
the chest contraction doesn't disappear but doesn't get much worse and I attempted to ramp it up with 800 to go, but I didn't have much inside me to really go balls out for more than 2 mins, so I kept turning it up slowly and then only really managed a proper acceleration at about 200 to go

very happy with the PR in by far my least favourite of the 3 'events'.

I really don't enjoy this distance at all and I would honestly 'retire' it as something to row fast, if I didn't believe that improving it is critical to improving my 2k, which is my primary goal over the coming 6 months.

[Tony Cook]

Party a PB brag, partly a "Well Done" to those ahead of me.

I'm 52, been doing weights for a few years, got my Erg a month ago to give me some CV fitness.
First serious crack at 2k last night, aiming for sub 9 min, sneaked in at 8.58.
My HR was at 145 alarmingly soon, and topped out at 160, which - for a 52yo - felt a bit close to max.
(I'm sure I heard my grandma calling to me from with a shaft of light.)
And my legs are stiff as anything this morning.

I was initially disappointed to be in the bottom 20% for age & weight, but thinking about it for a second, I'm not.
If I'd been playing guitar a month, I wouldn't expect to be above-average right away.
I can see the standard on those rankings is very high - big respect to the forum!
If I can shave a few seconds a week off, I'll be pleased (going from 10 minutes to 9 minutes in a month isn't a sustainable rate of improvement, I fear )

Best wishes All, and watch out, Roger Odom, I'm coming for you

Well done Ant. Good to have a plan!
Of course it’s up to you and it is tempting to keep trying to go faster for the same distance. I gently suggest however not testing yourself as often as every week. Follow a plan, build your technique, get a stronger stroke, improve your CV fitness (2k TT is 80% aerobic) and the likelihood is you will knock a pleasing amount off your time after 6 weeks. Less painful and stressful on the body than knocking a few seconds of once or twice a week, and probably plateauing fairly soon.

[KeithT]

Party a PB brag, partly a "Well Done" to those ahead of me.

I'm 52, been doing weights for a few years, got my Erg a month ago to give me some CV fitness.
First serious crack at 2k last night, aiming for sub 9 min, sneaked in at 8.58.
My HR was at 145 alarmingly soon, and topped out at 160, which - for a 52yo - felt a bit close to max.
(I'm sure I heard my grandma calling to me from with a shaft of light.)
And my legs are stiff as anything this morning.

I was initially disappointed to be in the bottom 20% for age & weight, but thinking about it for a second, I'm not.
If I'd been playing guitar a month, I wouldn't expect to be above-average right away.
I can see the standard on those rankings is very high - big respect to the forum!
If I can shave a few seconds a week off, I'll be pleased (going from 10 minutes to 9 minutes in a month isn't a sustainable rate of improvement, I fear )

Best wishes All, and watch out, Roger Odom, I'm coming for you

Good work - you will continue to see some good "newbie" gains for a while. Just keep putting in the time/meters and work on form.