New Personal Best! Brag About That New Pb!

[Dutch]

First 15k+ hour row - 15,021m.

Had to really go for it in the last 6 minute split but got there in the end.

Well done frag, good distance that.

[Autoland]

First 15k+ hour row - 15,021m.

Had to really go for it in the last 6 minute split but got there in the end.

Very impressive!

[Dangerscouse]

First 15k+ hour row - 15,021m.

Had to really go for it in the last 6 minute split but got there in the end.

Well done Frag, that's a big milestone achieved

[aussie nick]

Got a PB with a sub-19 minute 5k

Distance: 5,000m
Time: 18:58.7
Pace: 1:53.8
Full details: https://log.concept2.com/profile/1554291/log/59845612

I started rowing after getting a Concept2 in early November 2021. Previous PBs for 5k were 19:50.1 followed by 19:27.0. I'm pretty happy with my progress so far. I've just started the second cycle of Pete's Plan and would really like to get a sub-7 2k in 2021. My current PB on the 2k is 7:30.8 so still a ways to go there.

excellent progress and while we're all different and are suited to different distances, I absolutely believe that sub 19 is far better than 7.30

I started rowing 12 months ago and found the Pete's Plan a very effective and enjoyable program (I row 4 days per week). I have no doubt at all that you'll be sub 7 in a few months if you stick with it.

keep going and post your sessions in the Training thread. Well done on a great PR

[fragandclear]

2K in 7:08.

Felt challenging but not difficult, so I am actually confident in getting a sub-7 in Q1 this year.

Reflections on today's effort:

• 1. Pick some music with a steady BPM of 60

• 2. Maintain a steady effort for the first 1.5K with an HR of around 160-165

• 3. Go for broke in the last 250-500m

• 4. Warm up with short intervals of 500m pace followed by longer intervals 5K pace

• 5. But of caffeine helped (I think)

[KeithT]

2K in 7:08.

Felt challenging but not difficult, so I am actually confident in getting a sub-7 in Q1 this year.

Reflections on today's effort:

• 1. Pick some music with a steady BPM of 60

• 2. Maintain a steady effort for the first 1.5K with an HR of around 160-165

• 3. Go for broke in the last 250-500m

• 4. Warm up with short intervals of 500m pace followed by longer intervals 5K pace

• 5. But of caffeine helped (I think)

Yes, go for the sub 7:00!

Agree with plans mostly but wouldn't do 500M pace in warm-up - get to your planned pace for some strokes but not faster and make sure warmed well - many of us don't warm-up enough (including myself many times).

[fragandclear]

Yes, go for the sub 7:00!

Agree with plans mostly but wouldn't do 500M pace in warm-up - get to your planned pace for some strokes but not faster and make sure warmed well - many of us don't warm-up enough (including myself many times).

Noted Keith, thanks for your input.

Reading some of the posts on the forum I think I need to put a comprehensive plan together.

I quite fancy the Pete's plan idea, but I like a slightly more diverse range of distances... I'll put my existing routine on the training forum and see what feedback I get.

[fragandclear]

Another PR - 10k in 38:43. 12 second PR.

Was going for 1:55/500m for the distance but soon realised that wasn't happening.

[Dangerscouse]

Another PR - 10k in 38:43. 12 second PR.

Was going for 1:55/500m for the distance but soon realised that wasn't happening.

Well done...again

The 1:55 pace won't be long with some solid training, as it's so close with a 1:56.2 pace. Do you want 1:55.0 or 1:55.9?

[fragandclear]

Well done...again

The 1:55 pace won't be long with some solid training, as it's so close with a 1:56.2 pace. Do you want 1:55.0 or 1:55.9?

Aye hopefully it'll happen this year.

As a bit of backstory, I haven't done any notable cardio (or indeed any exercise) for ages but decided in September '21 that something would have to change.

I'd expect that I might still be getting "newbie gains" until Q2 this year. Nothing spectacular, but at some point I will guy my first plateaus for most distances.

At the moment every time I'm getting on the Erg I'm expecting to beat my previous time/distance but the last few workouts I'm definitely getting more of a strain!

I'm also doing to start some kind of weights again so that will be a contributing factor in the PRs/PBs drying up.

[Dangerscouse]

Aye hopefully it'll happen this year.

As a bit of backstory, I haven't done any notable cardio (or indeed any exercise) for ages but decided in September '21 that something would have to change.

I'd expect that I might still be getting "newbie gains" until Q2 this year. Nothing spectacular, but at some point I will guy my first plateaus for most distances.

At the moment every time I'm getting on the Erg I'm expecting to beat my previous time/distance but the last few workouts I'm definitely getting more of a strain!

I'm also doing to start some kind of weights again so that will be a contributing factor in the PRs/PBs drying up.

It will definitely happen this year. A big part of the process is getting comfortable with being uncomfortable, and that will shave off quite a lot of time when you are able to dig deeper and fight through the inevitable wobbles.

You will have newbie gains, but I think the weight training may initially slow you down a little bit, but in the long run will increase your ability. Make sure to listen to your body as you increase the intensity etc, as occasional unplanned rest days may be needed; just be careful that the decisions aren't based on laziness. Some of my best sessions have been when I really didn't want to row.

[fragandclear]

It will definitely happen this year. A big part of the process is getting comfortable with being uncomfortable, and that will shave off quite a lot of time when you are able to dig deeper and fight through the inevitable wobbles.

You will have newbie gains, but I think the weight training may initially slow you down a little bit, but in the long run will increase your ability. Make sure to listen to your body as you increase the intensity etc, as occasional unplanned rest days may be needed; just be careful that the decisions aren't based on laziness. Some of my best sessions have been when I really didn't want to row.

Thanks man.

I used to be very disciplined when I was doing weights, for years in fact. Then it all just - stopped.

Anyway, I think I've seen the light (again) and hopefully I stay on the wagon, so to speak.

[fragandclear]

Not much of a "brag" but took 1 second off the 5K time today.

Now sitting at 18:42.2 and I was physically done in at the end.

Pace was all over the shop, I was miles behind my previous PB with 1K to go.

The UT1 & 2 training can't come soon enough!

[Tony Cook]

Not much of a "brag" but took 1 second off the 5K time today.

Now sitting at 18:42.2 and I was physically done in at the end.

Pace was all over the shop, I was miles behind my previous PB with 1K to go.

The UT1 & 2 training can't come soon enough!

Well done (again). You recognise newbie gains but those have to gain those first. Be interesting to see your split times - each 1k.

[fragandclear]

Not much of a "brag" but took 1 second off the 5K time today.

Now sitting at 18:42.2 and I was physically done in at the end.

Pace was all over the shop, I was miles behind my previous PB with 1K to go.

The UT1 & 2 training can't come soon enough!

Well done (again). You recognise newbie gains but those have to gain those first. Be interesting to see your split times - each 1k.

Is there a quick way of uploading the splits from the app?

Pardon my ignorance.