New Personal Best! Brag About That New Pb!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
dabatey
2k Poster
Posts: 485
Joined: September 9th, 2021, 12:27 pm

Re: New Personal Best! Brag About That New Pb!

Post by dabatey » December 7th, 2021, 7:06 am

New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180
Age 52....Weight 61 Kg....
Row 26 Aug 21 to Mar 22. Cycle Mar 22 to Jun 24. Now mixing the 2.
2K 8.02.3 (23 Oct 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 45 (was 48 in 2021)....Max HR (Seen) 182 [185 cycling]

winniewinser
Half Marathon Poster
Posts: 3921
Joined: August 9th, 2019, 9:35 am
Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » December 7th, 2021, 7:14 am

dabatey wrote:
December 7th, 2021, 7:06 am
New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180
Great progress! :)
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

Tony Cook
6k Poster
Posts: 666
Joined: May 4th, 2020, 5:13 am

Re: New Personal Best! Brag About That New Pb!

Post by Tony Cook » December 7th, 2021, 7:20 am

dabatey wrote:
December 7th, 2021, 7:06 am
New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180
Good effort after yesterdays die.
Yes, trying to lift pace in a 2k is really hard if you are doing it ‘properly’ and red lining it.
You definitely need to include one short interval, high rate and pace session each week to get your best 2k time.
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0

Dangerscouse
Marathon Poster
Posts: 10633
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » December 7th, 2021, 8:14 am

dabatey wrote:
December 7th, 2021, 7:06 am
New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180
Well done, and you're making good gains.

As Tony says, its important to include at least one shorter sharper session to keep you in touch with the effort and discomfort.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

KeithT
Half Marathon Poster
Posts: 3204
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » December 7th, 2021, 11:13 am

dabatey wrote:
December 7th, 2021, 7:06 am
New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
0:46.9 200m 1:57.2 217 1047 32 148
0:47.7 400m 1:59.2 206 1010 31 162
0:48.1 600m 2:00.2 201 992 31 165
0:48.2 800m 2:00.5 200 988 31 170
0:47.7 1,000m 1:59.2 206 1010 33 172
0:47.7 1,200m 1:59.2 206 1010 33 174
0:47.4 1,400m 1:58.5 210 1023 32 177
0:47.4 1,600m 1:58.5 210 1023 32 178
0:47.1 1,800m 1:57.7 214 1037 33 180
0:47.3 2,000m 1:58.2 212 1028 33 180
Great job and paced well!
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

dabatey
2k Poster
Posts: 485
Joined: September 9th, 2021, 12:27 pm

Re: New Personal Best! Brag About That New Pb!

Post by dabatey » December 7th, 2021, 2:22 pm

Thanks Winnie/Tony/DangerScouse/Keith.

Tony/DS, I am changing my training up a bit as I'm readjusting it to fit in swimming with my missus. Haven't completely finalised it yet but I will be putting in some faster stuff.
Age 52....Weight 61 Kg....
Row 26 Aug 21 to Mar 22. Cycle Mar 22 to Jun 24. Now mixing the 2.
2K 8.02.3 (23 Oct 21)...7.37.0(15 Mar 22)
5K 22.14 (2 Oct 21)
Resting HR 45 (was 48 in 2021)....Max HR (Seen) 182 [185 cycling]

Spinal
2k Poster
Posts: 226
Joined: September 25th, 2021, 6:57 am

Re: New Personal Best! Brag About That New Pb!

Post by Spinal » December 7th, 2021, 2:26 pm

I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.
1981, 174cm, 70.5kg LWT
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6

Spinal
2k Poster
Posts: 226
Joined: September 25th, 2021, 6:57 am

Re: New Personal Best! Brag About That New Pb!

Post by Spinal » December 7th, 2021, 2:29 pm

dabatey wrote:
December 7th, 2021, 7:06 am
New 2K PB of 7.55.4. Had a go yesterday aiming for 7.52 and failed miserably bailing out at 1K. Today I had another attempt with a more conservative target of aiming for 7.56 with a last 500m hopefully bringing that down.

Settled to 1.59ish and felt good over first few hundred so thought I'd get to 1000m then lift the pace. Lifting pace proved a bit more difficult than I thought so back to original plan(ish), waited a bit then started to increase pace with the intention of sprinting at 300m to go. The sprint didn't really happen as such, but the attempt seems to have helped me to not tail off at the end.

A 2K test is very definitely mentally taxing when all training is slow steady state. I'm gonna change that up a little bit now.

7:55.4 2,000m 1:58.8 208 1017 32 170
Congrats on the new PB and for not letting the disappointment of the previous attempt linger on.
1981, 174cm, 70.5kg LWT
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6

Dangerscouse
Marathon Poster
Posts: 10633
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » December 7th, 2021, 2:55 pm

Spinal wrote:
December 7th, 2021, 2:26 pm
I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.
Well done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next time :wink:
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

Spinal
2k Poster
Posts: 226
Joined: September 25th, 2021, 6:57 am

Re: New Personal Best! Brag About That New Pb!

Post by Spinal » December 7th, 2021, 4:32 pm

Dangerscouse wrote:
December 7th, 2021, 2:55 pm
Well done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next time :wink:
:mrgreen: its a fine line Stu between a wobble and a fall. I've failed on some PP intervals lately so took a conservative approach early on.
1981, 174cm, 70.5kg LWT
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6

KeithT
Half Marathon Poster
Posts: 3204
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » December 7th, 2021, 4:35 pm

Spinal wrote:
December 7th, 2021, 2:26 pm
I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.
Great PB! I think there is definitely some more there with that sub 1:50 last 1K. It was paced well but can start a little faster next time maybe.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

winniewinser
Half Marathon Poster
Posts: 3921
Joined: August 9th, 2019, 9:35 am
Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » December 7th, 2021, 4:36 pm

Spinal wrote:
December 7th, 2021, 2:26 pm
I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.
Congrats 👏👏👏
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

winniewinser
Half Marathon Poster
Posts: 3921
Joined: August 9th, 2019, 9:35 am
Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » December 7th, 2021, 4:38 pm

Another 100m thrash on the Skierg.... PB by 0.7s

0:19.8 100m 1:38.9 63
0:05.4 25m 1:48.0 66
0:04.7 50m 1:34.0 64
0:04.8 75m 1:35.9 63
0:04.8 100m 1:35.9 62

Small gains
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

Autoland
1k Poster
Posts: 158
Joined: January 25th, 2021, 12:23 pm
Location: Southern MD, USA

Re: New Personal Best! Brag About That New Pb!

Post by Autoland » December 7th, 2021, 5:58 pm

Congrats to dabatey, spinal and winniewinser. Great efforts!

Today I took another 11+ seconds off my previous best 10k. In the past 2 months, 2 minutes better than 2 months ago. Sticking with the higher SPM for now.

Time Meters Pace Watts Cal/Hr S/M
42:40.8 10,000m 2:08.0 167 873 24 154
8:34.4 2,000m 2:08.6 165 866 24 150
8:32.1 4,000m 2:08.0 167 874 25 154
8:32.0 6,000m 2:08.0 167 874 25 154
8:32.0 8,000m 2:08.0 167 874 25 155
8:30.3 10,000m 2:07.5 169 880 26 157
M/55/6ft/165lbs rowing since August 2020, C2 since January 2021
500 1:54.5; 2k 8:05.5; 5k 20:54.6; 10k 42:20.6; HM 1:34:22.6
30' 7126; 60' 13777

aussie nick
10k Poster
Posts: 1375
Joined: June 21st, 2021, 7:12 pm

Re: New Personal Best! Brag About That New Pb!

Post by aussie nick » December 8th, 2021, 3:08 am

Spinal wrote:
December 7th, 2021, 2:26 pm
I had a very soft 5k time which is slower than my recent 6k and 10k efforts. Hadn't planned to do a TT today so there was no big build up or silly nervous emotions. Decision to do it was on the rower after a brief warmup.

RowErg 5K

Time Meters Pace Watts Cal/Hr S/M HR
18:43.8 5,000m 1:52.3 247 1148 30 176
3:47.6 1,000m 1:53.8 237 1117 30 169
3:46.6 2,000m 1:53.3 241 1128 30 174
3:45.6 3,000m 1:52.8 244 1139 30 178
3:44.5 4,000m 1:52.2 247 1151 30 179
3:39.5 5,000m 1:49.7 265 1211 31 181

I think there might be 8 -10 seconds available on this PB, I didn't go fully to HR or RPE limit.
congratulations on the PR - not a soft time at all
M/52/6ft/86kg
took up rowing during pandemic

500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m

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