New Personal Best! Brag About That New Pb!

[Spinal]

Pseudo PB for the 30r20, which is our monthly team challenge:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:00.0	8,068m	1:51.5	252	1167	20	172
5:00.0	1,363m	1:50.0	263	1203	20	168
10:00.0	1,349m	1:51.1	255	1176	20	170
15:00.0	1,341m	1:51.8	250	1160	20	172
20:00.0	1,337m	1:52.1	248	1152	20	173
25:00.0	1,332m	1:52.6	245	1143	20	173
30:00.0	1,347m	1:51.3	253	1172	20	177

I was convinced to go for my idea of a target <=1:51 average and started strong. I think I can get this, but not today - faded heavily already from 5mins on, but could hang on and finish strong with ~1:48 for the last minute.
8019m -> 8068m

Well done that's a strong performance on a tough session 8110m is within sight.

[Spinal]

What a strange sport rowing is! 3 days ago I was moaning about how a recent virus had affected me and I could only row slowly at the moment Yesterday I HD,d a sprint interval set and today I've done a 5k PB!

My only thoughts today were to row a bit faster than recently and at 24spm instead of 20ish, as I have been doing, and see where it went. I had no warm up and PB wasn"t on my mind. But I felt good today and even did negative splits. Big difference today was that I rowed at lunchtime instead of 6am as I have been doing.

Previous best 20:50.7 22 July which I did at 28spm. Today's was done at 25spm That's definite progress.

Time Meters Pace Watts Cal/Hr S/M
20:45.9 5,000m 2:04.5 181 922 25
4:17.1 1,000m 2:08.5 165 867 24
4:13.0 2,000m 2:06.5 173 895 24
4:09.5 3,000m 2:04.7 180 920 25
4:07.9 4,000m 2:03.9 184 932 25
3:58.4 5,000m 1:59.2 207 1011 29

Well done Kerry the rating, splits + no warmup would suggest you've plenty of scope on this distance to improve.

[DavidA]

What a strange sport rowing is! 3 days ago I was moaning about how a recent virus had affected me and I could only row slowly at the moment Yesterday I HD,d a sprint interval set and today I've done a 5k PB!

My only thoughts today were to row a bit faster than recently and at 24spm instead of 20ish, as I have been doing, and see where it went. I had no warm up and PB wasn"t on my mind. But I felt good today and even did negative splits. Big difference today was that I rowed at lunchtime instead of 6am as I have been doing.

Previous best 20:50.7 22 July which I did at 28spm. Today's was done at 25spm That's definite progress.

Time Meters Pace Watts Cal/Hr S/M
20:45.9 5,000m 2:04.5 181 922 25
4:17.1 1,000m 2:08.5 165 867 24
4:13.0 2,000m 2:06.5 173 895 24
4:09.5 3,000m 2:04.7 180 920 25
4:07.9 4,000m 2:03.9 184 932 25
3:58.4 5,000m 1:59.2 207 1011 29

Congratulations on the PB part of the story!

David

[Sakly]

Pseudo PB for the 30r20, which is our monthly team challenge:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:00.0	8,068m	1:51.5	252	1167	20	172
5:00.0	1,363m	1:50.0	263	1203	20	168
10:00.0	1,349m	1:51.1	255	1176	20	170
15:00.0	1,341m	1:51.8	250	1160	20	172
20:00.0	1,337m	1:52.1	248	1152	20	173
25:00.0	1,332m	1:52.6	245	1143	20	173
30:00.0	1,347m	1:51.3	253	1172	20	177

I was convinced to go for my idea of a target <=1:51 average and started strong. I think I can get this, but not today - faded heavily already from 5mins on, but could hang on and finish strong with ~1:48 for the last minute.
8019m -> 8068m

Well done that's a strong performance on a tough session 8110m is within sight.

Thx!
Hopefully I can get sub 1:51 on a fresh day!

[KeithT]

New PB and.........World Record!

As promised I gave the 4:00 another go. I decided to warm-up to see how I felt before deciding and I felt pretty good. I then programmed the 4:00 and figured I would start into it and if I didn't have it I would just stop but 2:00 in I was hurting but knew I was in a good rhythm and had some left in the tank. I wanted 1300 as the WR was 1298 and this was right near 1:32 so my plan was to average 1:32 and the 1:00 splits ended up at 1:31.7, 1:32.3,1:32.0 and 1:31.8. for a 1:31.9 average and 1305 meters -36 SPM. First minute I did some hard pulls to get going and drive down pace and then settled right on 1:32, mostly held that for the next 2 minutes and fought the mental demons. With one minute left I was really worried about falling apart and I actually increased SPM and pace for a bit to try and counteract it and seemed to work but then I started "freezing up" some and held on the best I could, last 15-20 seconds I faded but had built a little cushion and hit goal (over goal). I was absolutely crushed after but then actually recovered better once I did a cool-down row and such - more so than usual.

I entered the score with verification on C2 Site and it shows properly in rankings but not sure if I need to submit anywhere else to have WR updated.

Superb mate, very happy for you. I knew you could do it, but to have the potential and fulfilling your potential aren't always guaranteed, as we all know.

Thanks Stu. You had more confidence than I did. I am happy as this is the best I have felt in like 1-2 years. I know I am still not where I once was but closer now than I have been.

[KeithT]

Absolutely stunning Keith, awesome score - you'll be keeping that record for quite a while I reckon.

Thanks. I will keep record until Andy Benko decides to do a 4 minute. He can beat this time.

[KeithT]

Pseudo PB for the 30r20, which is our monthly team challenge:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:00.0	8,068m	1:51.5	252	1167	20	172
5:00.0	1,363m	1:50.0	263	1203	20	168
10:00.0	1,349m	1:51.1	255	1176	20	170
15:00.0	1,341m	1:51.8	250	1160	20	172
20:00.0	1,337m	1:52.1	248	1152	20	173
25:00.0	1,332m	1:52.6	245	1143	20	173
30:00.0	1,347m	1:51.3	253	1172	20	177

I was convinced to go for my idea of a target <=1:51 average and started strong. I think I can get this, but not today - faded heavily already from 5mins on, but could hang on and finish strong with ~1:48 for the last minute.
8019m -> 8068m

Excellent result! The R20 rows impress me so much. While I rate lower than most for longer rows getting the power and sustaining at R20 is so hard.

[Sakly]

Pseudo PB for the 30r20, which is our monthly team challenge:

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
30:00.0	8,068m	1:51.5	252	1167	20	172
5:00.0	1,363m	1:50.0	263	1203	20	168
10:00.0	1,349m	1:51.1	255	1176	20	170
15:00.0	1,341m	1:51.8	250	1160	20	172
20:00.0	1,337m	1:52.1	248	1152	20	173
25:00.0	1,332m	1:52.6	245	1143	20	173
30:00.0	1,347m	1:51.3	253	1172	20	177

I was convinced to go for my idea of a target <=1:51 average and started strong. I think I can get this, but not today - faded heavily already from 5mins on, but could hang on and finish strong with ~1:48 for the last minute.
8019m -> 8068m

Excellent result! The R20 rows impress me so much. While I rate lower than most for longer rows getting the power and sustaining at R20 is so hard.

Thank you much Keith!
And fully agree to you (as one of the low rate guys as well), see my splits fading

[Dangerscouse]

What a strange sport rowing is! 3 days ago I was moaning about how a recent virus had affected me and I could only row slowly at the moment Yesterday I HD,d a sprint interval set and today I've done a 5k PB!

My only thoughts today were to row a bit faster than recently and at 24spm instead of 20ish, as I have been doing, and see where it went. I had no warm up and PB wasn"t on my mind. But I felt good today and even did negative splits. Big difference today was that I rowed at lunchtime instead of 6am as I have been doing.

Previous best 20:50.7 22 July which I did at 28spm. Today's was done at 25spm That's definite progress.

Time Meters Pace Watts Cal/Hr S/M
20:45.9 5,000m 2:04.5 181 922 25
4:17.1 1,000m 2:08.5 165 867 24
4:13.0 2,000m 2:06.5 173 895 24
4:09.5 3,000m 2:04.7 180 920 25
4:07.9 4,000m 2:03.9 184 932 25
3:58.4 5,000m 1:59.2 207 1011 29

That is definitely progress. Well done Kerry, and it looks like early morning rows don't really suit you

[HornetMaX]

Absolutely stunning Keith, awesome score - you'll be keeping that record for quite a while I reckon.

Thanks. I will keep record until Andy Benko decides to do a 4 minute. He can beat this time.

"Modern art = I could do that + Yeah, but you didn't"

BTW, I guess you have the right to put your WR in your signature

[Kerry1960]

Stu wrote " That is definitely progress. Well done Kerry, and it looks like early morning rows don't really suit you"

Thanks Stu, I think I've realised that 6am rows are fine for ss and grey zone training. But not for intervals, TTs or anything too fast. Body needs to wake up and be fuelled properly for anything fast.

[bassongirl]

I'm happy about my todays 10k as well, knowing that I will never breaking the 40 min
I started erging at march this year and did my first ever 10k today. So I didn't even know how to pace it properly. My best 2k was 2:13., my best 6k 2:25.9. So the Free Spirits Pace Predictor told me that I would end up at 50:37 min with a 2:31.9 pace. I decided to start at 2:30 which felt comfortable with a HR between 162 to 169. I coould keep that pace up to 7000m and felt that I had much energy left in the tank and pushed through. Eventually I finished at 49:00.7 min with an avg pace of 2:27.0. I'm pretty happy with that. But there is more to come.

Time Meters Pace Watts Cal/Hr S/M
49:00.7 10,000m 2:27.0 110 678 21 167
4:59.6 1,000m 2:29.8 104 658 20 160
5:00.0 1,000m 2:30.0 104 656 20 166
5:01.0 1,000m 2:30.5 103 653 20 166
4:59.4 1,000m 2:29.7 104 659 20 165
5:01.0 1,000m 2:30.5 103 653 21 163
4:59.1 1,000m 2:29.5 105 660 21 166
4:56.6 1,000m 2:28.3 107 669 21 167
4:52.1 1,000m 2:26.0 112 686 22 171
4:43.4 1,000m 2:21.7 123 723 23 173
4:28.4 1,000m 2:14.2 145 798 25 182

Greetings, Julia

Well, that last 1k says it all: definitely more to come.

Great effort and you'll surprise yourself how much better you'll become with more practice. As an example, you could take off circa 25 seconds just from keeping it faster than your average pace.

Yesterday, I could take off another minute. I started on the Real Time Loop. So unfortunatly I can't rank that piece. I just have to do it again
But more importantly my avg HR was 5 beats lower. I can see that 3 month of training (incl. 3 weeks on vacation without training) shows a significant positive effect on my general fitness.

Time Meters Pace Watts Cal/Hr S/M
48:01.2 10,010m 2:23.9 117 704 21 162
5:00.0 1,002m 2:29.7 104 659 21 142
10:00.0 1,027m 2:26.0 112 686 21 154
15:00.0 1,029m 2:25.7 113 688 21 153
20:00.0 1,031m 2:25.4 114 691 21 160
25:00.0 1,041m 2:24.0 117 702 21 163
30:00.0 1,049m 2:22.9 120 711 21 166
35:00.0 1,052m 2:22.5 121 715 22 168
40:00.0 1,066m 2:20.7 126 732 23 173
45:00.0 1,069m 2:20.3 127 736 23 173
48:01.1 645m 2:20.3 126 735 24 176

[Kerry1960]

After 2 fast rows (for me) in the last 3 days I probably should have had a rest day today but couldn"t resist a go at my 30 min PB.

New PB. Previous best 7048m May 14 2023

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,127m 2:06.2 174 898 23
5:00.0 1,187m 2:06.3 173 896 24
10:00.0 1,188m 2:06.2 174 898 23
15:00.0 1,183m 2:06.7 172 890 23
20:00.0 1,181m 2:07.0 171 887 23
25:00.0 1,183m 2:06.7 172 890 23
30:00.0 1,205m 2:04.4 181 924 25

[Dangerscouse]

After 2 fast rows (for me) in the last 3 days I probably should have had a rest day today but couldn"t resist a go at my 30 min PB.

New PB. Previous best 7048m May 14 2023

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,127m 2:06.2 174 898 23
5:00.0 1,187m 2:06.3 173 896 24
10:00.0 1,188m 2:06.2 174 898 23
15:00.0 1,183m 2:06.7 172 890 23
20:00.0 1,181m 2:07.0 171 887 23
25:00.0 1,183m 2:06.7 172 890 23
30:00.0 1,205m 2:04.4 181 924 25

Hahaha, grab them while they're hot!! Well done...again!!

[KeithT]

After 2 fast rows (for me) in the last 3 days I probably should have had a rest day today but couldn"t resist a go at my 30 min PB.

New PB. Previous best 7048m May 14 2023

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,127m 2:06.2 174 898 23
5:00.0 1,187m 2:06.3 173 896 24
10:00.0 1,188m 2:06.2 174 898 23
15:00.0 1,183m 2:06.7 172 890 23
20:00.0 1,181m 2:07.0 171 887 23
25:00.0 1,183m 2:06.7 172 890 23
30:00.0 1,205m 2:04.4 181 924 25

I agree with Stu - ride the momentum. It's fun when you are setting new PBs with every row. Eventually you will get back to standard training but I think it's OK to test some things while you feel you can improve PBs.