New Personal Best! Brag About That New Pb!
Re: New Personal Best! Brag About That New Pb!
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
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]
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]
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- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: New Personal Best! Brag About That New Pb!
Great progress!dabatey wrote: ↑December 7th, 2021, 7:06 amNew 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
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Re: New Personal Best! Brag About That New Pb!
Good effort after yesterdays die.dabatey wrote: ↑December 7th, 2021, 7:06 amNew 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
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
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
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- Marathon Poster
- Posts: 10633
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: New Personal Best! Brag About That New Pb!
Well done, and you're making good gains.dabatey wrote: ↑December 7th, 2021, 7:06 amNew 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
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
"You reap what you row"
Instagram: stuwenman
Re: New Personal Best! Brag About That New Pb!
Great job and paced well!dabatey wrote: ↑December 7th, 2021, 7:06 amNew 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
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
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
Re: New Personal Best! Brag About That New Pb!
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.
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]
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]
Re: New Personal Best! Brag About That New Pb!
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.
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
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6
Re: New Personal Best! Brag About That New Pb!
Congrats on the new PB and for not letting the disappointment of the previous attempt linger on.dabatey wrote: ↑December 7th, 2021, 7:06 amNew 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
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
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6
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- Marathon Poster
- Posts: 10633
- Joined: April 27th, 2014, 11:11 am
- Location: Liverpool, England
Re: New Personal Best! Brag About That New Pb!
Well done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next timeSpinal wrote: ↑December 7th, 2021, 2:26 pmI 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.
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
"You reap what you row"
Instagram: stuwenman
Re: New Personal Best! Brag About That New Pb!
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.Dangerscouse wrote: ↑December 7th, 2021, 2:55 pmWell done Spinal. If you don't have a wobble at circa 3.5k you definitely have more to give next time
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
Row 2k 6:58.2 5k 18:43.8
Ski 5k 18:49.1 60mins 15105mtrs HM 1:23:59.6
Re: New Personal Best! Brag About That New Pb!
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.Spinal wrote: ↑December 7th, 2021, 2:26 pmI 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.
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
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
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- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: New Personal Best! Brag About That New Pb!
CongratsSpinal wrote: ↑December 7th, 2021, 2:26 pmI 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.
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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- Half Marathon Poster
- Posts: 3921
- Joined: August 9th, 2019, 9:35 am
- Location: England
Re: New Personal Best! Brag About That New Pb!
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
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)
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
Re: New Personal Best! Brag About That New Pb!
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
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
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
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- 10k Poster
- Posts: 1375
- Joined: June 21st, 2021, 7:12 pm
Re: New Personal Best! Brag About That New Pb!
congratulations on the PR - not a soft time at allSpinal wrote: ↑December 7th, 2021, 2:26 pmI 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.
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
took up rowing during pandemic
500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m