New Personal Best! Brag About That New Pb!

[Dangerscouse]

Yowza!

Been working towards sub 8 min 2k since I started rowing and finally did it today. It wasn"t ideal to do it today but I can't row the next 2 days because of a business trip. I can leave 2ks alone for a while now and do more slower mileage.

QTime Meters Pace Watts Cal/Hr S/M
7:58.9 2,000m 1:59.7 204 1001 29
1:58.1 500m 1:58.1 212 1031 29
2:01.7 500m 2:01.7 194 968 30
2:00.3 500m 2:00.3 201 991 29
1:58.7 500m 1:58.7 209 1020 31

There it is!! Well done Kerry. Job done and a great milestone broken.

Was that second 500 a tactic to slow down, or were you starting to worry a bit about finishing?

[Kerry1960]

Thanks Stu

Pacer was set to 2 mins pace but didn't want to get too far in front as I feared I might die later on. 2nd 500 was just an attempt to ease off a bit and get right alongside the pacer so I had something left at the end! Not planning any more 2ks for a whle but never say never.

I was going to stop rowing at the end of March but now going to the end of April. I'll be taking the summer months off but returning in Sep/Oct for a 6 month programme and targeting a 7:30 2k. Is that possible?

For now gonna concentrate on 30 min plus rows at steady state ( my steady state is prob 24). Maybe even a first 10k in the next few days. I haven't tried r20 and can't really get my mind around how to do it and maintain it. Any tips?

[iain]

For now gonna concentrate on 30 min plus rows at steady state ( my steady state is prob 24). Maybe even a first 10k in the next few days. I haven't tried r20 and can't really get my mind around how to do it and maintain it. Any tips?

The key to a slow rating is going what initially will seem ridiculously slow back up the slide. So at the finish still get your hands away (relatively) fast, rock over sedately using the momentum from your hands away then just allow gravity to largely take you forward. If doing an all out R20 you might even try adding 2 breaths during the recovery to make sure that it is happening slowly. At lower rating there should be no effort in the movement up the slide as this is wasting time. You can also keep yourself honest by driving on every multiple of 3S on the clock. THis will tell you when you have arrived at front stops too soon (ie at >20SPM), so you know to slow the slide even more next time. Just try not to pause during the stroke and not to introduce an excessive leanback (as the "cost" of this is small when the movements of recovery are relaxed you might not notice if you aren't looking for it, but the habit will bite you when you go back to 30SPM!).

[Kerry1960]

Thanks Iain. I'll give this a try

[Sakly]

Today my very first 6k straight, so it is a PB by default
But as some of you probably know, my goal for this season is to be above 95th percentile in my age, gender and weight group for all ranking distances from 2k and more. So I wanted this to be a one shot approach to get this goal fulfilled, because I have to update my 60min and HM also and it's not much time left...

Looking at the rankings for 6k there were 529 people ranked, so I had to go for rank 26, which was 21:30.9 - ave pace of 1:47.5. Next best was already 21:23.8 - 1:46.9. So I decided to go for 1:46.8 and see what's left in the end. As my recent 5k had an average of 1:46 flat, I thought this could work. Even with two HMs yesterday and Friday in my legs and sore upper body from Saturday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:15.3	6,000m	1:46.2	292	1303	28	170
3:33.0	1,000m	1:46.5	290	1297	27	164
3:33.2	1,000m	1:46.6	289	1294	27	168
3:32.9	1,000m	1:46.4	290	1298	28	171
3:34.0	1,000m	1:47.0	286	1283	29	170
3:33.4	1,000m	1:46.7	288	1291	29	174
3:28.7	1,000m	1:44.3	308	1360	29	176

As you can see, the plan went really well. First 3k I was slightly faster, 4th a bit backed off and then finished very stable.
Satisfied with the result and 96th percentile will hopefully be enough to stay above 95th until end of season

[KeithT]

Today my very first 6k straight, so it is a PB by default
But as some of you probably know, my goal for this season is to be above 95th percentile in my age, gender and weight group for all ranking distances from 2k and more. So I wanted this to be a one shot approach to get this goal fulfilled, because I have to update my 60min and HM also and it's not much time left...

Looking at the rankings for 6k there were 529 people ranked, so I had to go for rank 26, which was 21:30.9 - ave pace of 1:47.5. Next best was already 21:23.8 - 1:46.9. So I decided to go for 1:46.8 and see what's left in the end. As my recent 5k had an average of 1:46 flat, I thought this could work. Even with two HMs yesterday and Friday in my legs and sore upper body from Saturday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:15.3	6,000m	1:46.2	292	1303	28	170
3:33.0	1,000m	1:46.5	290	1297	27	164
3:33.2	1,000m	1:46.6	289	1294	27	168
3:32.9	1,000m	1:46.4	290	1298	28	171
3:34.0	1,000m	1:47.0	286	1283	29	170
3:33.4	1,000m	1:46.7	288	1291	29	174
3:28.7	1,000m	1:44.3	308	1360	29	176

As you can see, the plan went really well. First 3k I was slightly faster, 4th a bit backed off and then finished very stable.
Satisfied with the result and 96th percentile will hopefully be enough to stay above 95th until end of season

Great row and result! Pretty consistent pace with a strong finish and I am sure with it being an odd distance not tested as much (and first for you) it was prob hard to estimate.

[nick rockliff]

Today my very first 6k straight, so it is a PB by default
But as some of you probably know, my goal for this season is to be above 95th percentile in my age, gender and weight group for all ranking distances from 2k and more. So I wanted this to be a one shot approach to get this goal fulfilled, because I have to update my 60min and HM also and it's not much time left...

Looking at the rankings for 6k there were 529 people ranked, so I had to go for rank 26, which was 21:30.9 - ave pace of 1:47.5. Next best was already 21:23.8 - 1:46.9. So I decided to go for 1:46.8 and see what's left in the end. As my recent 5k had an average of 1:46 flat, I thought this could work. Even with two HMs yesterday and Friday in my legs and sore upper body from Saturday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:15.3	6,000m	1:46.2	292	1303	28	170
3:33.0	1,000m	1:46.5	290	1297	27	164
3:33.2	1,000m	1:46.6	289	1294	27	168
3:32.9	1,000m	1:46.4	290	1298	28	171
3:34.0	1,000m	1:47.0	286	1283	29	170
3:33.4	1,000m	1:46.7	288	1291	29	174
3:28.7	1,000m	1:44.3	308	1360	29	176

As you can see, the plan went really well. First 3k I was slightly faster, 4th a bit backed off and then finished very stable.
Satisfied with the result and 96th percentile will hopefully be enough to stay above 95th until end of season

Nice one, not far away from 17.30 5k now.

Where do you need to be for the 60 min and HM?

[Sakly]

Great row and result! Pretty consistent pace with a strong finish and I am sure with it being an odd distance not tested as much (and first for you) it was prob hard to estimate.

Nice one, not far away from 17.30 5k now.

Where do you need to be for the 60 min and HM?

Thx, mates

Tbh, I did not estimate, I rowed for what was needed plus a small reserve
But as my recent 5k was after a hard day and not well scheduled, the 1:46 flat was not my current all out level. I tried for 1:45 that day, but it was not in me based on missing recovery.
I really think I can go 1:46 flat or below in a 6k and 1:45 in a 5k. I have to prove next season

For 60min I need 16052m, for HM 1:20:20 to get the 95th percentile. I see no problem in reaching that numbers.
For the FM, which I might attack this season as well, it is a different thing. I need a 2:47:35, which is a 1:59 split, but have never done the distance at all...

[RWAGR]

Epic 6k Sakly!

[Sakly]

Epic 6k Sakly!

Thx, but to use the word "epic" I first have to beat your FM!

[RWAGR]

Looking at your times chief I think that is too low a bar for you. Also it wouldn’t be top 5% for your goal

[Sakly]

Looking at your times chief I think that is too low a bar for you. Also it wouldn’t be top 5% for your goal

This could be misleading. I never did a FM distance, so I don't know what will happen after 30k. And 1:59 for nearly 3 hours to reach my goal seems really heavy to me
But I will try.

[DavidA]

Today my very first 6k straight, so it is a PB by default
But as some of you probably know, my goal for this season is to be above 95th percentile in my age, gender and weight group for all ranking distances from 2k and more. So I wanted this to be a one shot approach to get this goal fulfilled, because I have to update my 60min and HM also and it's not much time left...

Looking at the rankings for 6k there were 529 people ranked, so I had to go for rank 26, which was 21:30.9 - ave pace of 1:47.5. Next best was already 21:23.8 - 1:46.9. So I decided to go for 1:46.8 and see what's left in the end. As my recent 5k had an average of 1:46 flat, I thought this could work. Even with two HMs yesterday and Friday in my legs and sore upper body from Saturday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:15.3	6,000m	1:46.2	292	1303	28	170
3:33.0	1,000m	1:46.5	290	1297	27	164
3:33.2	1,000m	1:46.6	289	1294	27	168
3:32.9	1,000m	1:46.4	290	1298	28	171
3:34.0	1,000m	1:47.0	286	1283	29	170
3:33.4	1,000m	1:46.7	288	1291	29	174
3:28.7	1,000m	1:44.3	308	1360	29	176

As you can see, the plan went really well. First 3k I was slightly faster, 4th a bit backed off and then finished very stable.
Satisfied with the result and 96th percentile will hopefully be enough to stay above 95th until end of season

Good planning, and great result!
Congratulations!

David

[RWAGR]

I never did a FM distance, so I don't know what will happen after 30k.

Since I’ve only experienced this once, I am a total novice. With that said, my longest warm up was 30k and I felt totally fine through 30k. Even chatting a little with my rowing buddy every 10k. The last 12.2k was not mystical, and I never felt at risk of failure. The final 10k however both of us felt something “shift” in our systems, almost like the body goes into a different “mode” towards the end. Again, there were never cardio issues but the last 10k got increasingly rough from a musculoskeletal exhaustion perspective. The last 6k were a legit struggle but no risk of failure.

My only dangerous moment came in the last 2k when I tried to “sprint”. As I had taken a Tylenol (I know…) to mask any pain I hadn’t felt soreness. But when I started to push hard I suddenly felt my hamstrings cramping. Such that if they had fully cramped I would have had to stop. Likely if I hadn’t had Tylenol I would have had more of a warning. Anyway, needless to say I backed off immediately and finished strong but not at a sprint.

All this to say, your fitness seems great and you are full of confidence. I have no doubt you will break 2:50 even on an “average” day. If the stars align I reckon you will hit your 95% target. Maybe something to do on the last day of the season and you can as the Americans (where I live) say, leave it all out on the field!

[Vcweiss346]

Today my very first 6k straight, so it is a PB by default
But as some of you probably know, my goal for this season is to be above 95th percentile in my age, gender and weight group for all ranking distances from 2k and more. So I wanted this to be a one shot approach to get this goal fulfilled, because I have to update my 60min and HM also and it's not much time left...

Looking at the rankings for 6k there were 529 people ranked, so I had to go for rank 26, which was 21:30.9 - ave pace of 1:47.5. Next best was already 21:23.8 - 1:46.9. So I decided to go for 1:46.8 and see what's left in the end. As my recent 5k had an average of 1:46 flat, I thought this could work. Even with two HMs yesterday and Friday in my legs and sore upper body from Saturday

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
21:15.3	6,000m	1:46.2	292	1303	28	170
3:33.0	1,000m	1:46.5	290	1297	27	164
3:33.2	1,000m	1:46.6	289	1294	27	168
3:32.9	1,000m	1:46.4	290	1298	28	171
3:34.0	1,000m	1:47.0	286	1283	29	170
3:33.4	1,000m	1:46.7	288	1291	29	174
3:28.7	1,000m	1:44.3	308	1360	29	176

As you can see, the plan went really well. First 3k I was slightly faster, 4th a bit backed off and then finished very stable.
Satisfied with the result and 96th percentile will hopefully be enough to stay above 95th until end of season

Damn dude. Nice effort!