New Personal Best! Brag About That New Pb!

[winniewinser]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)
....

Awesome new PB under race conditions....congrats!

Tough to race 3 distances so close together.

[Tandstad]

thanks everybody. I had a big drink yesterday to celebrate....and I might double down later as we come out of lockdown today after 16 weeks and 2 days!

looking back, I had two double espressos before I rowed yesterday and that might have contributed to my heart rate surge!

for the record, I won the 2k and came 2nd in both 1k and 500. Both winners of the other events only entered one event so were fresh.

Big congrats Nick, racing a 1k 60 minutes after a 2k is definitely a challenge, I did the same for the NIRC 2019 superb performances by you!

[Dangerscouse]

thanks everybody. I had a big drink yesterday to celebrate....and I might double down later as we come out of lockdown today after 16 weeks and 2 days!

looking back, I had two double espressos before I rowed yesterday and that might have contributed to my heart rate surge!

for the record, I won the 2k and came 2nd in both 1k and 500. Both winners of the other events only entered one event so were fresh.

The 2k will have defo taken a massive chunk out of you, so that's a very impressive result to get second in the 1k and 500m

[aussie nick]

thank you again everybody!

and yes, while my engine felt ok for both the 1k and 500m, I just didn't have the power in my legs to get up to ideal speed. I think for the Aus champs in 3 weeks time, I'll just focus on one event unless the races are 2+ hours apart

[KeithT]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

U felt great all weekend but was quite nervous this morning and the nerves manifested itself in a much higher heart rate than usual. I cut short my usual 2.5k warm up because after 1500m, the hr was at 142 and it only dropped to 115 by the start. (usually I'd expect my hr to be about 90 to start an interval session)

my plan was to go through half way in 1.40.5 pace and then see what I had left and that's exactly what I did (I went through 1k in 1.40.4) but by that point my heart rate was already into the 170s. Major annoyance was that the bluetooth failed and my music cut out to my Air Pods after about 45 seconds and this prevented me from getting into my usual zone). I doubt it made a difference to my time but it felt less comfortable for sure.

I didn't feel 'good' at any point of the event and every metre was harder than I was expecting. Grinded it out and managed to keep at or close to my target pace but I didn't have anything left in the tank for an acceleration and while I wasn't in danger of a 'handle down', I was happy to hold my pace to finish in....

I said all week that anything in the 6.42s and below I'd be happy with and so...I am happy. I thought going in that the range would probably be 6.39-6.43, so I'm in the upper end of that range but still...a big PR.

And it gives me the opportunity and motivation to improve for the Australian Championships in 3 weeks time where I'll be aiming for sub 6.40.


Time Meters Pace Watts Cal/Hr S/M HR
6:42.6 2,000m 1:40.6 343 1481 30 170

1:39.6 500m 1:39.6 354 1519 31 165
1:41.2 1,000m 1:41.2 338 1462 30 171
1:40.8 1,500m 1:40.8 342 1476 31 173
1:41.0 2,000m 1:41.0 340 1469 32 174

much higher hr than usual in my 1300m dress rehearsal last weekend, my heart rate was only at 166 after 1300...I'll need to work harder at relaxing before the race in 3 weeks time.

60 mins later I did the 1k

Time: 3.14.4 which is 1.37.2/500m....2.1 seconds slower than my current PR (I think I've probably got a 3.09 in me if I'm fresh)

I was in a lot of pain after the 2k...I had the shakes and felt really weak and tired. My heart rate was still at 115 after 30 mins of lying down. I walked and had a gatorade and some candy to get some carbs back in me but I had decided not to race the 1k until about 5 mins beforehand when I got back on the erg and did some light strokes and felt OK. A DNF has way more integrity than a DNS and so I pulled on the big boys pants and gave it a shot. While I didn't hit a PR and my legs never felt quite strong enough, my engine felt better in the 1k than it did in the 2k.

Time Meters Pace Watts Cal/Hr S/M HR
3:14.4 1,000m 1:37.2 381 1611 34 162

0:38.3 200m 1:35.7 399 1672 36 153
0:38.5 400m 1:36.2 393 1650 34 161
0:39.1 600m 1:37.7 375 1589 34 165
0:39.0 800m 1:37.5 378 1599 34 167
0:39.6 1,000m 1:38.9 361 1541 35 168

I weirdly felt better post this race than I had after the 2k, but only a 30 min turn around to the 500m.

I put the drag up to 147 and just decided to see what I had left. A little like the 1k, my lungs didn't feel too bad but I just didn't have as much snap or strength in my legs or back

Time 1.30.3 which is 1.5 seconds off my PR, although I haven't time trialled this for several years and I'd guess I've probably got a 1.26 or 1.27 in me when fresh


Time Meters Pace Watts Cal/Hr S/M HR
1:30.3 500m 1:30.3 475 1935 37 157

0:18.1 100m 1:30.5 472 1925 37 138
0:17.8 200m 1:28.9 496 2008 37 154
0:17.9 300m 1:29.5 488 1980 37 161
0:18.2 400m 1:30.9 464 1898 36 165
0:18.3 500m 1:31.4 457 1872 39 168

the racing was virtual via a zoom link and competitors have to email photos of their verified times for collation. So I guess I'll find out how I did later today or tomorrow

all in all...a good experience, I'm happy with the PR and I hope I've got a bit of improvement in me for 3 weeks time.

Was very excited to see this! I knew a good PB was in the cards and you delivered. The nerves and such can be hard to deal with - at times they can actually work in your favor but it hard to gauge their impact. The good thing is you stuck to plan ad gave it your all. I definitely think you can hit sub 6:40. now the crazy thing is to then do more max efforts shortly after. I have a hard time standing up for quite some time after an all out 2K, no way I would be ready to do a hard 1K and then a 500.....much respect for that.

[aussie nick]

Was very excited to see this! I knew a good PB was in the cards and you delivered. The nerves and such can be hard to deal with - at times they can actually work in your favor but it hard to gauge their impact. The good thing is you stuck to plan ad gave it your all. I definitely think you can hit sub 6:40. now the crazy thing is to then do more max efforts shortly after. I have a hard time standing up for quite some time after an all out 2K, no way I would be ready to do a hard 1K and then a 500.....much respect for that.

thanks Keith and yes, in a way I'm happy I was at the higher end of my predicted time range because it gives me motivation to go hard over the next few weeks and to make an improvement next time. I've learned a bit too and I'll be conscious of not spiking my heart rate with too much caffeine beforehand.

re backing up...I was in all sorts for most of the hour between the 2k and 1k and thought there was literally no chance I was going to do the 1k. I'd even taken my gear off and put it in the wash! Weirdly, it was actually getting back on the erg with about 10 mins to go and doing 4 mins of v light paddling that turned me round - it helped my recovery and I think if I were to do multiple races again, I'd force myself to do a UT3 type recovery row earlier in the gap between races

[max_ratcliffe]

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re backing up...I was in all sorts for most of the hour between the 2k and 1k and thought there was literally no chance I was going to do the 1k. I'd even taken my gear off and put it in the wash! Weirdly, it was actually getting back on the erg with about 10 mins to go and doing 4 mins of v light paddling that turned me round - it helped my recovery and I think if I were to do multiple races again, I'd force myself to do a UT3 type recovery row earlier in the gap between races

Please tell us that you'd put your gear back on for the 1k and 500!

I've seen lots of stuff on the benefits of active rather than passive recovery, I think in the wolverine plan and the legacy forum posts that discuss the wp. From memory, 2/3 active recovery between intervals is supposed to be optimal (although it might be 2/3 passive - can't remember) but I very rarely have the energy to do much other than collapse panting between reps.

[aussie nick]

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re backing up...I was in all sorts for most of the hour between the 2k and 1k and thought there was literally no chance I was going to do the 1k. I'd even taken my gear off and put it in the wash! Weirdly, it was actually getting back on the erg with about 10 mins to go and doing 4 mins of v light paddling that turned me round - it helped my recovery and I think if I were to do multiple races again, I'd force myself to do a UT3 type recovery row earlier in the gap between races

Please tell us that you'd put your gear back on for the 1k and 500!

I've seen lots of stuff on the benefits of active rather than passive recovery, I think in the wolverine plan and the legacy forum posts that discuss the wp. From memory, 2/3 active recovery between intervals is supposed to be optimal (although it might be 2/3 passive - can't remember) but I very rarely have the energy to do much other than collapse panting between reps.

you mean you row with clothes on? Weird!!

can you pl. explain what you mean by 2/3 in this context? thanks

[max_ratcliffe]

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re backing up...I was in all sorts for most of the hour between the 2k and 1k and thought there was literally no chance I was going to do the 1k. I'd even taken my gear off and put it in the wash! Weirdly, it was actually getting back on the erg with about 10 mins to go and doing 4 mins of v light paddling that turned me round - it helped my recovery and I think if I were to do multiple races again, I'd force myself to do a UT3 type recovery row earlier in the gap between races

Please tell us that you'd put your gear back on for the 1k and 500!

I've seen lots of stuff on the benefits of active rather than passive recovery, I think in the wolverine plan and the legacy forum posts that discuss the wp. From memory, 2/3 active recovery between intervals is supposed to be optimal (although it might be 2/3 passive - can't remember) but I very rarely have the energy to do much other than collapse panting between reps.

you mean you row with clothes on? Weird!!

can you pl. explain what you mean by 2/3 in this context? thanks

Sorry. Out of context... more of an aside about the benefits of doing positive work to recover. I don't mean that you should have done 40' paddling between races!

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

[Tandstad]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Ooh my, immense power matesub 1:30 r20 minute...beyond crazy!

Just saw Chris Scott did a sub3 r20 earlier this week. Both power units out of this world

[gouldilocks]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Very impressive - what DF did you use?

Paul G

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Ooh my, immense power matesub 1:30 r20 minute...beyond crazy!

Just saw Chris Scott did a sub3 r20 earlier this week. Both power units out of this world

Cheers mate!
Chris Scott is a completely other level, his sub3 1k was R18!

[MartinSH4321]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

Very impressive - what DF did you use?

Paul G

Thanks Paul! DF was ca. 200, but I'll try it with higher and lower drag too in the coming weeks, it felt pretty heavy

[aussie nick]

Haven't posted much in the last few months, but today I hit a nice milestone

1'R20 @ sub 1:30 pace
Strength work helped a lot, very happy with this effort

Time Meters Pace Watts Cal/Hr S/M
1:00.0 335m 1:29.5 487 1977 20
1:00.0 336m 1:29.2 492 1992 20

very very impressive Martin. congratulations