New Personal Best! Brag About That New Pb!

[AndyNewland]

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further.

Gonna give my 5k a go this week. Current best is 18:50 so plan to go off at that pace and see what is left at the end.

Andy

[Dangerscouse]

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further.

Gonna give my 5k a go this week. Current best is 18:50 so plan to go off at that pace and see what is left at the end.

Andy

Well done, how did that last six minutes feel? That will be critical for 5k PB

I think that should be able to get another PB depending on how quickly you can recover from your 30 mins.

[KeithT]

Happy to get over 8100 in my 30 min today! PB by 69 meters. I think there *might" be a little more there physically. And by that I really mean a little, like maybe 10/15 meters. But in any event mentally I was really at the limit today so it felt great to avoid the HD and push through for a solid PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,120m 1:50.8 257 1184 26
3:00.0 816m 1:50.2 261 1197 26
6:00.0 810m 1:51.1 255 1178 26
9:00.0 809m 1:51.2 254 1174 26
12:00.0 809m 1:51.2 254 1174 26
15:00.0 806m 1:51.6 251 1165 26
18:00.0 810m 1:51.1 255 1178 26
21:00.0 810m 1:51.1 255 1178 26
24:00.0 812m 1:50.8 257 1184 26
27:00.0 812m 1:50.8 257 1184 26
30:00.0 828m 1:48.6 273 1237 26

Excellent row with a good strong finish and overall consistent pacing.

[KeithT]

Marathon today. Goal was first to finish it avoiding a bloodbath (like in the one I tried 1 year ago) and second to keep a 2:12 pace.
Short story: previous PB was 3h31m, did 3h11m at 2:16 avg pace.

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:11:18.0 	42,195m 	2:16.0 	139 	778 	22 	69
17:34.2 	 4,000m 	2:11.7 	153 	826 	22 	143
17:34.5 	 8,000m 	2:11.8 	153 	825 	23 	148
17:34.2 	12,000m 	2:11.7 	153 	826 	23 	153
17:33.8 	16,000m 	2:11.7 	153 	827 	23 	154
17:33.5 	20,000m 	2:11.6 	153 	827 	23 	156
19:45.4 	24,000m 	2:28.1 	108 	670 	21
17:32.1 	28,000m 	2:11.5 	154 	829 	23
17:34.7 	32,000m 	2:11.8 	153 	825 	23
18:12.6 	36,000m 	2:16.5 	137 	772 	23
19:57.2 	40,000m 	2:29.6 	104 	659 	22
10:25.9 	42,195m 	2:22.5 	121 	715 	24

Lost 2m10s right after mid point because nature called and I had to take a quick leak (6th split). Bad thing is that PM5 lost connection to my HR monitor (Polar H9 via ANT) so no HR in the second half of the marathon. Ouch.
All good until 34K, then I started losing power and my left quad was very willing to have cramps.
So I had to slow down, take 2-3 30s breaks and give up the idea of finishing under 3h10m.
Rowed the last 6K basically on a single leg, but overall it was much more comfortable than the previous attempt.

Takeaways:

• Sweating was bearable, despite the temp being 26C when I started and 29-30C stable after 1 hour. Fan full power all the time.
• Drank 0.5L before start and 2L during, but at the end I still had lost 2Kg. Took some salt tabs, that helped a bit (recently I had cramps right at 32K)
• Maybe I overdid the week before the attempt: 1HM 7 days before and 1HM 4 days before (summer solstice challenge, I'm a sucker for that gamification stuff)

Anyway, kind of happy about it.

Wow, huge improvement! The FN is always quite the journey - you go thru so many mental and physical battles - the good news is you worked thru it and got it done.

[DavidA]

Happy to get over 8100 in my 30 min today! PB by 69 meters. I think there *might" be a little more there physically. And by that I really mean a little, like maybe 10/15 meters. But in any event mentally I was really at the limit today so it felt great to avoid the HD and push through for a solid PB.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,120m 1:50.8 257 1184 26
3:00.0 816m 1:50.2 261 1197 26
6:00.0 810m 1:51.1 255 1178 26
9:00.0 809m 1:51.2 254 1174 26
12:00.0 809m 1:51.2 254 1174 26
15:00.0 806m 1:51.6 251 1165 26
18:00.0 810m 1:51.1 255 1178 26
21:00.0 810m 1:51.1 255 1178 26
24:00.0 812m 1:50.8 257 1184 26
27:00.0 812m 1:50.8 257 1184 26
30:00.0 828m 1:48.6 273 1237 26

Wow!
Congratulations on the PB, and beating the 8100 m mark!

David

[DavidA]

Marathon today. Goal was first to finish it avoiding a bloodbath (like in the one I tried 1 year ago) and second to keep a 2:12 pace.
Short story: previous PB was 3h31m, did 3h11m at 2:16 avg pace.

Code: Select all

Time 		Meters 		Pace 	Watts 	Cal/Hr 	S/M 	HR
3:11:18.0 	42,195m 	2:16.0 	139 	778 	22 	69
17:34.2 	 4,000m 	2:11.7 	153 	826 	22 	143
17:34.5 	 8,000m 	2:11.8 	153 	825 	23 	148
17:34.2 	12,000m 	2:11.7 	153 	826 	23 	153
17:33.8 	16,000m 	2:11.7 	153 	827 	23 	154
17:33.5 	20,000m 	2:11.6 	153 	827 	23 	156
19:45.4 	24,000m 	2:28.1 	108 	670 	21
17:32.1 	28,000m 	2:11.5 	154 	829 	23
17:34.7 	32,000m 	2:11.8 	153 	825 	23
18:12.6 	36,000m 	2:16.5 	137 	772 	23
19:57.2 	40,000m 	2:29.6 	104 	659 	22
10:25.9 	42,195m 	2:22.5 	121 	715 	24

Lost 2m10s right after mid point because nature called and I had to take a quick leak (6th split). Bad thing is that PM5 lost connection to my HR monitor (Polar H9 via ANT) so no HR in the second half of the marathon. Ouch.
All good until 34K, then I started losing power and my left quad was very willing to have cramps.
So I had to slow down, take 2-3 30s breaks and give up the idea of finishing under 3h10m.
Rowed the last 6K basically on a single leg, but overall it was much more comfortable than the previous attempt.

Takeaways:

• Sweating was bearable, despite the temp being 26C when I started and 29-30C stable after 1 hour. Fan full power all the time.
• Drank 0.5L before start and 2L during, but at the end I still had lost 2Kg. Took some salt tabs, that helped a bit (recently I had cramps right at 32K)
• Maybe I overdid the week before the attempt: 1HM 7 days before and 1HM 4 days before (summer solstice challenge, I'm a sucker for that gamification stuff)

Anyway, kind of happy about it.

Awesome job!!
What a huge improvement on your previous best!

David

[DavidA]

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further.

Gonna give my 5k a go this week. Current best is 18:50 so plan to go off at that pace and see what is left at the end.

Andy

Congratulations!
That is quite a jump in meters!
Good luck on the 5 km.

David

[AndyNewland]

Set a new 30 min best of 7715 last week, up from 7580. I did this by adding 40 seconds on to a 7500m continuous pyramid session [ 1500m @1:53, 1:58, 2:03, 1:58, 1:53 ] so hopefully if I row at a consistent pace I can go a bit further.

Gonna give my 5k a go this week. Current best is 18:50 so plan to go off at that pace and see what is left at the end.

Andy

Well done, how did that last six minutes feel? That will be critical for 5k PB

I think that should be able to get another PB depending on how quickly you can recover from your 30 mins.

Thanks, last 6 minutes was tough but not crazy hard. I had a fair bit left for the last 45 seconds sprint where I averaged 1:44, prior to that I was sticking to the training plan. I'm doing the 5k on Thursday so I will post result on here.

[HornetMaX]

Recovery week from my marathon, but the temptation to give a go to a 1K TT before vacation was strong so ...
managed a new PB 3:31.8 (here), old was 3:34.7.

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
3:31.8 	1,000m 	1:45.9 	295 	1314 	34 	172
0:51.4 	250m 	1:42.8 	322 	1408 	37 	160
0:52.9 	500m 	1:45.8 	296 	1317 	34 	173
0:53.6 	750m 	1:47.2 	284 	1277 	34 	177
0:53.8 	1,000m 	1:47.6 	281 	1266 	32 	179

I went out a bit too fast, but managed no too die too much in second half.
Also, probably not fully recovered from last sunday's marathon but yeah, a PB is a PB

P.S.
Vacation will be at ~1900m altitude and they do have a RowErg there: I may be tempted to do a 5K and/or 10K TT.

[Kerry1960]

Nice row and you could probably improve a second or 2 further if you got the pacing spot on.

[KeithT]

Recovery week from my marathon, but the temptation to give a go to a 1K TT before vacation was strong so ...
managed a new PB 3:31.8 (here), old was 3:34.7.

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
3:31.8 	1,000m 	1:45.9 	295 	1314 	34 	172
0:51.4 	250m 	1:42.8 	322 	1408 	37 	160
0:52.9 	500m 	1:45.8 	296 	1317 	34 	173
0:53.6 	750m 	1:47.2 	284 	1277 	34 	177
0:53.8 	1,000m 	1:47.6 	281 	1266 	32 	179

I went out a bit too fast, but managed no too die too much in second half.
Also, probably not fully recovered from last sunday's marathon but yeah, a PB is a PB

P.S.
Vacation will be at ~1900m altitude and they do have a RowErg there: I may be tempted to do a 5K and/or 10K TT.

Good improvement - especially since you just did the FM. You did go out a little fast but I have seen worse. With being more recovered and doing some good interval work you could go quicker for sure.

[iain]

Recovery week from my marathon, but the temptation to give a go to a 1K TT before vacation was strong so ...
managed a new PB 3:31.8 (here), old was 3:34.7.

Code: Select all

Time 	Meters 	Pace 	Watts 	Cal/Hr 	S/M 	HR
3:31.8 	1,000m 	1:45.9 	295 	1314 	34 	172
0:51.4 	250m 	1:42.8 	322 	1408 	37 	160
0:52.9 	500m 	1:45.8 	296 	1317 	34 	173
0:53.6 	750m 	1:47.2 	284 	1277 	34 	177
0:53.8 	1,000m 	1:47.6 	281 	1266 	32 	179

I went out a bit too fast, but managed no too die too much in second half.
Also, probably not fully recovered from last sunday's marathon but yeah, a PB is a PB

P.S.
Vacation will be at ~1900m altitude and they do have a RowErg there: I may be tempted to do a 5K and/or 10K TT.

Great to see improvements at both ends of the distance spectrum, I can only just remember back to those days for myself...

Doing 5k at altitude is a serious disadvantage. It is possible that 10k might be more forgiving as you are less at your absolute aerobic limit, but I would recomment SS rows to see how they compare before challenging the H/D demons where they have a big advantage!

[AndyNewland]

Managed a 5k PB today. Went from 18:50.1 to 18:45.9 in 6 weeks. Pretty pleased with that. This was definitely flat out!

Andy

[KeithT]

New 4:00 PB at 1282M!

So, I did the 4:00 for the CTC challenge and got a PB. This was an expected PB as I haven't tested the 4:00 since 2018 when I was still in somewhat "newbie" stage. Looking at my other PBs I should be able to do even more but it's nice to have a PB as I haven't had but like 2 in the last few years. My plan was do do the first 2:00 at 1:33/1:34 and I averaged 1:33.3. Then I hoped to hang at 1:35 and close strong. Well I did hang at 1:35 and then went faster once I hit 1K but started fading in the end but averaged 1:33.8 - so overall was 1:33.6 at 35 SPM. This does put me on top of the rankings for the 55-59 age group, so that's cool.

[Sakly]

New 4:00 PB at 1282M!

So, I did the 4:00 for the CTC challenge and got a PB. This was an expected PB as I haven't tested the 4:00 since 2018 when I was still in somewhat "newbie" stage. Looking at my other PBs I should be able to do even more but it's nice to have a PB as I haven't had but like 2 in the last few years. My plan was do do the first 2:00 at 1:33/1:34 and I averaged 1:33.3. Then I hoped to hang at 1:35 and close strong. Well I did hang at 1:35 and then went faster once I hit 1K but started fading in the end but averaged 1:33.8 - so overall was 1:33.6 at 35 SPM. This does put me on top of the rankings for the 55-59 age group, so that's cool.

Wow!
Was curious about your result - this is far far away from my capabilities!
Well done!