New Personal Best! Brag About That New Pb!

[dabatey]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

[Martin92]

Looking at your signature that is almost a 1 minute improvement over the last 6 months. An amazing progress,congrats !

[aussie nick]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

15 second PR improvement is HUGE. Well done! the splits look perfect to be honest

[max_ratcliffe]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Doesn't look anything like a fly and die. It looks very well controlled indeed. Nice work. Rate looks sensible for a (very) lwt... maybe even higher will give you your best results, but it's still early on your journey.

[dabatey]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

15 second PR improvement is HUGE. Well done! the splits look perfect to be honest

Thanks Nick. I think you are correct and the splits are fine. I was just very aware of my rush of blood to the head and 30 seconds of going too fast right at the start.

[dabatey]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Doesn't look anything like a fly and die. It looks very well controlled indeed. Nice work. Rate looks sensible for a (very) lwt... maybe even higher will give you your best results, but it's still early on your journey.

Max, you are right, I was just aware of my rush of blood to the head as I said to Nick.

Rate wise. My stroke rate is tending to go up as I get fitter. At first I only just broached 30 for a 2K. The other week my pyramid interval rates were 36/40 for the last 500/250 intervals (The 40 was/'felt' a very shortened stroke). I guess my aerobic fitness has a fair way to go before that I can keep a high stroke rate for a full 2K, after all like you say I'm pretty early on.

[dabatey]

Looking at your signature that is almost a 1 minute improvement over the last 6 months. An amazing progress,congrats !

Thank Martin. The 8.33 was probably not a 'proper' time as I didn't quite know what I was doing then, but the 8.02 was definitely absolutely all out as 8 minutes was in reach and I was striving to get there.

[KeithT]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

15 seconds is a massive improvement!

Pacing looks solid - no fly and die at all.

[MartinSH4321]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Great improvement, well done!

[Dangerscouse]

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Very big improvement. Well done, and as others have said, that pacing is good.

[Spinal]

mjk
aussie nick
KeithT
dabatey

Great work guys, congratulations on the new PB's.

[Dutch]

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Well done, splits look pretty even as it goes.

[winniewinser]

Just barely squeaked out a 1000m PB

2:55.0 1,000m 1:27.5 522 2098 42
0:34.8 200m 1:27.0 532 2129 41
0:34.9 400m 1:27.2 527 2113 41
0:34.9 600m 1:27.2 527 2113 40
0:35.0 800m 1:27.5 522 2098 43
0:35.4 1,000m 1:28.5 505 2037 46

Been looking forward to rowing a fast 1k during World Virtual Indoor sprints, but I’m honestly disappointed by this one. I’ve worked night shifts on 7 of the past 9 nights and my sleep quality has been very poor. I think I’m closer to 2:52 speed if I’m well rested and doing it on a good day. Im going to keep at the 500/1000m training and give it another go later this spring

Still a PB and a great time toboot!

Didn't really know where I was going to end up on my 2K today (post 10 weeks Wolverine Plan). Mike C's recommendation was to start at 8x500 pace plus 3 seconds and see how it goes from there.

So after 30 seconds of adrenaline rush to to the head (giving a low first split) I settled down to 1.55 pace and my aim was to pretty much keep it there. It almost felt too easy at first, but I stuck to the plan. At 500m to go I attempted to up the pace a touch but couldn't (so that kinda proved the pace was in the right ballpark). At 250m I decided to have another go at a sprint, and although I didn't exactly fly I did knock over a second off the split time and keep it there to the finish. So the splits look like a fly and die, but it wasn't really.

In the end, over 15 seconds off my time which I am well happy with.

Time Meters Pace Watts Cal/Hr S/M
7:37.0 2,000m 1:54.2 235 1107 33
1:54.0 500m 1:54.0 236 1113 32
1:54.6 1,000m 1:54.6 233 1100 32
1:54.9 1,500m 1:54.9 231 1094 33
1:53.4 2,000m 1:53.4 240 1126 34

Congrats on the 2k PB!

[winniewinser]

A small PR for me (0.5 secs) today in the World Virtual Indoor Sprints. Currently 7th in my age group, but guessing I'll be lucky to stay in the top 15 by the end of the weekend

I’ve got to be happy with this given I missed 3 weeks with Covid and only started training again 2 weeks ago and only decided to row last weekend. But I’d hoped for something a little quicker, which was maybe unrealistic. Probably kept my fast start going a little too long - plan had been to get to 1.34 by 200 and stay there as long as possible but I felt very heavy by 400 and couldn’t keep the pace I’d wanted. Lots of erg fear from 400-750 but the pain didn’t get any worse and I managed to up the rate a little towards the end, but only good enough to maintain my pace as my power went. Looking at learning from the splits...too fast at the beginning and then needed to keep the rate at 37 through the middle third.

Still….a PR is a PR and lots of hunger for more

Time Meters Pace Watts Cal/Hr S/M
3:09.3 1,000m 1:34.6 413 1720 37

0:22.2 125m 1:28.8 500 2020 38
0:23.2 250m 1:32.7 438 1807 39
0:23.6 375m 1:34.3 416 1731 36
0:23.9 500m 1:35.6 401 1678 35
0:24.1 625m 1:36.3 391 1644 35
0:24.1 750m 1:36.3 391 1644 37
0:24.1 1,000m 1:36.3 391 1644 37

Well done.....never going to be easy post Covid on broken training

[winniewinser]

Quick 100m TT on the Skierg to see what gains I'd made and I saw a 1s improvement dropping from 1:38.9 to 1:34.0. Seems the weights are paying dividends.

0:18.8 100m 1:34.0 63
0:05.2 25m 1:44.0 70
0:04.5 50m 1:30.0 53
0:04.5 75m 1:30.0 66
0:04.6 100m 1:32.0 66