New Personal Best! Brag About That New Pb!

[Sakly]

New HM PB, but not by intention

Wanted to go for a long row today and decided to program a HM instead of just row. Started already fast as I felt good and targeted around 2:00 splits @r20.
After some minutes felt to go harder and settled in to old HM PB pace and went slightly below during the row. The old PB is nearly exact one year ago.

Code: Select all

Time       	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:21:34.4	21,097m	1:55.9	224	1071	20	155
7:56.6     	2,000m	1:59.1	207	1012	20	136
7:47.1     	2,000m	1:56.7	220	1056	20	148
7:43.0     	2,000m	1:55.7	226	1076	20	152
7:43.9     	2,000m	1:55.9	224	1072	20	156
7:44.3     	2,000m	1:56.0	224	1070	20	155
7:42.4     	2,000m	1:55.6	227	1079	20	157
7:41.4     	2,000m	1:55.3	228	1084	21	159
7:41.7     	2,000m	1:55.4	228	1083	20	161
7:43.9     	2,000m	1:55.9	224	1072	20	158
7:43.9     	2,000m	1:55.9	224	1072	20	161
4:06.2     	1,097m	1:52.2	248	1152	22	165

No big PB in terms of time, ~25s faster, but when I think about how I feel after the row, it is so much of a difference to last year. Today I feel like a bit harder steady state effort, now, 30min later, I am totally relaxed, feeling fine and can write this post during my meal. Additionally I rowed this HM after a hard 6x2k intervals day.
So the result is more of a difference than it looks like

[Dangerscouse]

New HM PB, but not by intention

Great result Sascha. I'm surprised you stuck with r20 for virtually all of it, as I bet you can go faster with r26+.

Unintended PBs are always so much sweeter.

[Sakly]

New HM PB, but not by intention

Great result Sascha. I'm surprised you stuck with r20 for virtually all of it, as I bet you can go faster with r26+.

Unintended PBs are always so much sweeter.

My intention was to work on a powerful stroke with good leg drive and hip hinge. Target was ~10W/stroke what results in 2:00 splits I started with. After feeling that there is a bit more in the tank I did not change the intention of the workout, but thought I can get more out of it driving it up.
To attack my PB with intention I would start r24 at probably 1:54 for the first 5-8k and then ramp up rate and pace by feel.
Perhaps I will give it a go this season, who knows

[KeithT]

New HM PB, but not by intention

Wanted to go for a long row today and decided to program a HM instead of just row. Started already fast as I felt good and targeted around 2:00 splits @r20.
After some minutes felt to go harder and settled in to old HM PB pace and went slightly below during the row. The old PB is nearly exact one year ago.

Code: Select all

Time       	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:21:34.4	21,097m	1:55.9	224	1071	20	155
7:56.6     	2,000m	1:59.1	207	1012	20	136
7:47.1     	2,000m	1:56.7	220	1056	20	148
7:43.0     	2,000m	1:55.7	226	1076	20	152
7:43.9     	2,000m	1:55.9	224	1072	20	156
7:44.3     	2,000m	1:56.0	224	1070	20	155
7:42.4     	2,000m	1:55.6	227	1079	20	157
7:41.4     	2,000m	1:55.3	228	1084	21	159
7:41.7     	2,000m	1:55.4	228	1083	20	161
7:43.9     	2,000m	1:55.9	224	1072	20	158
7:43.9     	2,000m	1:55.9	224	1072	20	161
4:06.2     	1,097m	1:52.2	248	1152	22	165

No big PB in terms of time, ~25s faster, but when I think about how I feel after the row, it is so much of a difference to last year. Today I feel like a bit harder steady state effort, now, 30min later, I am totally relaxed, feeling fine and can write this post during my meal. Additionally I rowed this HM after a hard 6x2k intervals day.
So the result is more of a difference than it looks like

The result couple with the way you felt shows massive improvement and I love the unintentional PBs.

[DavidA]

New HM PB, but not by intention

Wanted to go for a long row today and decided to program a HM instead of just row. Started already fast as I felt good and targeted around 2:00 splits @r20.
After some minutes felt to go harder and settled in to old HM PB pace and went slightly below during the row. The old PB is nearly exact one year ago.

Code: Select all

Time       	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:21:34.4	21,097m	1:55.9	224	1071	20	155
7:56.6     	2,000m	1:59.1	207	1012	20	136
7:47.1     	2,000m	1:56.7	220	1056	20	148
7:43.0     	2,000m	1:55.7	226	1076	20	152
7:43.9     	2,000m	1:55.9	224	1072	20	156
7:44.3     	2,000m	1:56.0	224	1070	20	155
7:42.4     	2,000m	1:55.6	227	1079	20	157
7:41.4     	2,000m	1:55.3	228	1084	21	159
7:41.7     	2,000m	1:55.4	228	1083	20	161
7:43.9     	2,000m	1:55.9	224	1072	20	158
7:43.9     	2,000m	1:55.9	224	1072	20	161
4:06.2     	1,097m	1:52.2	248	1152	22	165

No big PB in terms of time, ~25s faster, but when I think about how I feel after the row, it is so much of a difference to last year. Today I feel like a bit harder steady state effort, now, 30min later, I am totally relaxed, feeling fine and can write this post during my meal. Additionally I rowed this HM after a hard 6x2k intervals day.
So the result is more of a difference than it looks like

Totally unfair
Congratulations!
Under 81 min for free rate?

David

[Sakly]

New HM PB, but not by intention

Wanted to go for a long row today and decided to program a HM instead of just row. Started already fast as I felt good and targeted around 2:00 splits @r20.
After some minutes felt to go harder and settled in to old HM PB pace and went slightly below during the row. The old PB is nearly exact one year ago.

Code: Select all

Time       	Meters	Pace	Watts	Cal/Hr	S/M	HR 
1:21:34.4	21,097m	1:55.9	224	1071	20	155
7:56.6     	2,000m	1:59.1	207	1012	20	136
7:47.1     	2,000m	1:56.7	220	1056	20	148
7:43.0     	2,000m	1:55.7	226	1076	20	152
7:43.9     	2,000m	1:55.9	224	1072	20	156
7:44.3     	2,000m	1:56.0	224	1070	20	155
7:42.4     	2,000m	1:55.6	227	1079	20	157
7:41.4     	2,000m	1:55.3	228	1084	21	159
7:41.7     	2,000m	1:55.4	228	1083	20	161
7:43.9     	2,000m	1:55.9	224	1072	20	158
7:43.9     	2,000m	1:55.9	224	1072	20	161
4:06.2     	1,097m	1:52.2	248	1152	22	165

No big PB in terms of time, ~25s faster, but when I think about how I feel after the row, it is so much of a difference to last year. Today I feel like a bit harder steady state effort, now, 30min later, I am totally relaxed, feeling fine and can write this post during my meal. Additionally I rowed this HM after a hard 6x2k intervals day.
So the result is more of a difference than it looks like

Totally unfair
Congratulations!
Under 81 min for free rate?

David

Haha
I put in the work, so get some out of it

When targeting a PB I would go for 1:54 at a lower ~25 rate at start and then try to ramp that up in the middle based how I feel. Very confident that sub 80 would be possible.
I think I give that a try this season.

[Sakly]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

[Dangerscouse]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

Great stuff Sascha. The 1k is tough to pace correctly, but there's not much overall fade, and a significant increase in the last 200m

[Vcweiss346]

Looks pretty even paced to me. The fact that you can drop time on the last segment at that pace is impressive to me. Whats the goal you are shooting for?

[Sakly]

Great stuff Sascha. The 1k is tough to pace correctly, but there's not much overall fade, and a significant increase in the last 200m

Thx Stu, I learn more about pacing this one each try

Looks pretty even paced to me. The fact that you can drop time on the last segment at that pace is impressive to me. Whats the goal you are shooting for?

Not really paced even, but that was not the goal as I tried starting with a faster pace and "controlled" die like last time (where I failed as started to fast).
The fact that I was able to drop time on the last 200m split was based on reducing the power significantly in the middle when I felt that this level would not happen till the end
It was a good decision as I regained some breath/strength to get a bit into it again.
As I wrote in the other thread, I try to reach 95 percentile in my age/weight/gender group on this one. This one got me to 93...

[KeithT]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

Another good improvement and close to 3:10 and paced better. The 1K was always my best distance as far as rankings and I find it such a good balance between power and endurance. I bet you are ready to move on now after a few solid attempts at the 1K.

[EarthRower]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

Impressive power output!

[nick rockliff]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

Nice PB and well done again.

[Sakly]

Another good improvement and close to 3:10 and paced better. The 1K was always my best distance as far as rankings and I find it such a good balance between power and endurance. I bet you are ready to move on now after a few solid attempts at the 1K.

For me the 1k is really on the edge, because I lack power compared to bigger guys as I am more a mid weight than a hwt
In rankings it is no problem for me to get 98 percentile in a 30min or a 93 percentile with a HM @r20 as steady state training, but the 1k took all out of me and I hit 93 percentile with it. This distance will be the most difficult for me to get my 95 percentile goal reached this season

Impressive power output!

Nice PB and well done again.

Thank you guys, this motivates me to try again next month

[p_b82]

CTC #3

New oil on the chain, a rest day and no HM the day before (only a gym session) makes the difference
I would have liked to write something about 3:10, but this is not in my body right now. I lack experience with high rates and cannot maintain the stroke power. I started with a bit lower pace and my lungs started to burn again at more or less the same time. I reduced the power a bit, so the overall pace dropped significantly, but I could push through this time and got another 2.4s off:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
3:11.6	1,000m	1:35.8	398	1670	36	168
0:37.4	200m	1:33.5	428	1773	35	162
0:37.6	200m	1:34.0	421	1750	35	168
0:38.4	200m	1:36.0	396	1661	38	170
0:39.4	200m	1:38.5	366	1560	37	171
0:38.9	200m	1:37.2	381	1609	37	172 

Did not reach my goal, but still satisfied

Congrats - still a big chunk of time off given the distance!

I'm sure you're going to sneak up those extra couple percentiles next time!