New Personal Best! Brag About That New Pb!

[Dangerscouse]

Thank you! I really want to hit a sub-7 2k and think I'm nearly there.

I plan to cycle through some of the ranking pieces between 6k and 1 hour over the next couple of months, and I'll see what I can do. I'm a little concerned about how hot it's getting, and if I'll be able to keep this up over the summer. I got a pretty powerful fan which I'm hoping helps... we will see.

Superb 5k result Elizabeth. I think sub 7 is within your reach too.

A powerful floor fan is a must for the summer. I row in a loft conversion, so it gets really warm, and I couldn't cope without my fan.

[KeithT]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Great Row! Paced well pretty good too. The "patch" you hit it right about the same time as we all do. Now as impressive as this was I wouldn't be a friend if I didn't say you now have to try and break 18 minutes

[KeithT]

Awesome Nick!

I also tackled the CTC this morning and hit a 12.6 second PR.

My general preferred strategy is negative splits. I had a really hard time slowing into a reasonable place in the first 300m or so (reasonable for me meaning 1:50-1:51 and not 1:45), and had to talk myself into slowing down. The 3.5k mark was challenging and I started mentally dividing the rest into small chunks to keep focus. I didn't have much in the tank at the end and tried to sprint it in for just under 18:25 but missed it. My goal going into it was sub-18:30, so I'm really happy.

Time Meters Pace Watts Cal/Hr S/M
18:25.4 5,000m 1:50.5 259 1191 28 173
3:41.0 1,000m 1:50.5 259 1192 28 166
3:42.2 2,000m 1:51.1 255 1178 27 171
3:41.7 3,000m 1:50.8 257 1184 28 175
3:41.4 4,000m 1:50.7 258 1187 27 176
3:39.1 5,000m 1:49.5 266 1216 28 179

Hopefully this CTC will bring a bunch of PRs. It's fun to have it focused on a ranked distance.

Excellent score - really impressive! After the first 1K you negative split so still close to plan. I struggle to keep things in check early on too and often have a higher split later on. You met you primary goal and should be proud of this result.

[Dangerscouse]

Now as impressive as this was I wouldn't be a friend if I didn't say you now have to try and break 18 minutes

Hahahaha. +1

[aussie nick]

June CTC and a new 5k PR by 7 seconds.

plan was to go through half way in something close to my previous PR split (1.49.5) and then see what I had left for an acceleration towards the end and that was pretty much how it played out. Actually felt strong mentally through most of the row...I didn't get any erg fear during the first half at all. My plan had been to start accelerating with about 1250 left but I had a bad patch from about 1900m to go and didn't really feel comfortable pushing the throttle til the last 600.

There wasn't anything left in the tank by the end, so I think it was close to my current max, but I'm going to focus on distance pieces for the next few weeks and I hope I'll be able to shave a little more off by the end of the month

Time Meters Pace Watts Cal/Hr S/M
18:08.5 5,000m 1:48.8 271 1233 26

3:37.7 1,000m 1:48.8 271 1233 25
3:39.6 2,000m 1:49.8 264 1209 25
3:39.3 3,000m 1:49.6 265 1213 25
3:38.7 4,000m 1:49.3 268 1221 27
3:33.3 5,000m 1:46.6 289 1292 30

Great Row! Paced well pretty good too. The "patch" you hit it right about the same time as we all do. Now as impressive as this was I wouldn't be a friend if I didn't say you now have to try and break 18 minutes

thanks Keith and yes, sub 18 is right in front of me now and...more than my other targets for this year (sub 3.05 and the big one...sub 6.30) I think this one is achievable within a short period. I'm really happy to have had a 6 week period of consistent training and to actually be in PR form again and I want to make the most of it.

[MartinSH4321]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

[Dangerscouse]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

There it is: the start of what we've been expecting. As impressive as this is, I'm sure you'll go faster. Well done mate, very happy for you

[MartinSH4321]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

There it is: the start of what we've been expecting. As impressive as this is, I'm sure you'll go faster. Well done mate, very happy for you

Cheers mate!
0.1-0.2'' faster is possible I think, but every 0.1'' is about 30W

[aussie nick]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

Boom! Congratulations Martin...really well done and I'm so happy for you that all your weeks of hard training are paying off.

Can't wait to see your 1 min and 500m improvements too

[max_ratcliffe]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

Great stuff Martin. Very glad to see all the work paying off, and I'm also looking forward to seeing very fast 1' and 50pm times from you.

Box jumps with weights? Ouch!

[max_ratcliffe]

Awesome Nick!

I also tackled the CTC this morning and hit a 12.6 second PR.

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Time Meters Pace Watts Cal/Hr S/M
18:25.4 5,000m 1:50.5 259 1191 28 173
3:41.0 1,000m 1:50.5 259 1192 28 166
3:42.2 2,000m 1:51.1 255 1178 27 171
3:41.7 3,000m 1:50.8 257 1184 28 175
3:41.4 4,000m 1:50.7 258 1187 27 176
3:39.1 5,000m 1:49.5 266 1216 28 179

Hopefully this CTC will bring a bunch of PRs. It's fun to have it focused on a ranked distance.

Outstanding Elizabeth... a mere 9 splits faster than second place!

[MartinSH4321]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

Boom! Congratulations Martin...really well done and I'm so happy for you that all your weeks of hard training are paying off.

Can't wait to see your 1 min and 500m improvements too

Great stuff Martin. Very glad to see all the work paying off, and I'm also looking forward to seeing very fast 1' and 50pm times from you.

Box jumps with weights? Ouch!

Thanks fellas!
@Max: I wasn't sure about the jumps, but actually they are easier for my lower back than unweighted vertical jumps, the landing is much better!

[btlifter]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

Wow! Great going, Martin!

[MartinSH4321]

100m PB - 13.3'' (-0.2'')

Wow, this effort felt unreal!
I'm sure the power work I've started a few weeks ago pays off, especially the box jumps with weights, but this time the major difference was how smooth and coordinated the strokes were. Practice helps a lot, specificity is king
I still think there's a little space to improve with 3 more weeks of power work.

Also, a new LP PB, 1.03.4 (1374W) on the PM5, logbook says less, I take the better one again

Time Meters Pace Watts Cal/Hr S/M
0:13.3 100m 1:06.5 1190 4396 63
DF 246

Wow! Great going, Martin!

Thanks Cam! It's very satisfying to develop a training plan and see that it works

[Autoland]

Since getting hooked on Pilates my rowing has taken a bit of a hit, but I did achieve a 2k PB this past Sunday with a time of 8:05.5. For the 1st 750 I was on pace for < 8 minutes, but was unable to sustain it. Previous best 2k was 8:08.1.

Now that it seems that Pilates is improving my fitness level, I'm getting on the erg more the last few weeks. I'm hoping that continues moving forward.

It took over 50 years, but it I think I may have finally found the fitness activities that are both effective and enjoyable.