New Personal Best! Brag About That New Pb!

[Dangerscouse]

Finally broke 18 min for the 5k. Gym was kind of hot so I probably should have rowed this at home. Was pretty gassed throughout and it wasn’t my best day, but a PB is a PB and a milestone is a milestone!

17:56.3 5,000m 1:47.6 281 1266 27
3:35.0 1,000m 1:47.5 282 1269 27
3:36.4 2,000m 1:48.2 276 1250 27
3:36.4 3,000m 1:48.2 276 1250 27
3:36.2 4,000m 1:48.1 277 1253 28
3:32.4 5,000m 1:46.2 292 1305 29

Great milestone Rob. Well done

[RWAGR]

Thanks guys!

[Dangerscouse]

Awesome 5k row RWAGR. A significant milestone!

For me, I've refreshed both my 1k and 500m PBs in the last couple of days. Got a new pair of decent trainers for rowing and realised I've been losing power with cheap soft soled
trainers I've been using previously.

You possibly won't know about this, but there was a Nike Michael Jordan advert in the 80s that said "is it the shoes?", so it looks the answer might have been yes.

Well done again Kerry

[aussie nick]

Finally broke 18 min for the 5k. Gym was kind of hot so I probably should have rowed this at home. Was pretty gassed throughout and it wasn’t my best day, but a PB is a PB and a milestone is a milestone!

17:56.3 5,000m 1:47.6 281 1266 27
3:35.0 1,000m 1:47.5 282 1269 27
3:36.4 2,000m 1:48.2 276 1250 27
3:36.4 3,000m 1:48.2 276 1250 27
3:36.2 4,000m 1:48.1 277 1253 28
3:32.4 5,000m 1:46.2 292 1305 29

brilliant - well done!

[aussie nick]

Awesome 5k row RWAGR. A significant milestone!

For me, I've refreshed both my 1k and 500m PBs in the last couple of days. Got a new pair of decent trainers for rowing and realised I've been losing power with cheap soft soled
trainers I've been using previously.

1k. Previous best 3:38.1 August 2023.
Time Meters Pace Watts Cal/Hr S/M
3:35.5 1,000m 1:47.7 280 1262 33
0:53.3 250m 1:46.6 289 1294 33
0:54.0 500m 1:48.0 278 1256 32
0:54.0 750m 1:48.0 278 1256 33
0:54.2 1,000m 1:48.4 275 1245 34

500m.fly/die style. Previous best 1:40.1 July 2023
Time Meters Pace Watts Cal/Hr S/M
1:38.4 500m 1:38.4 367 1564 39
0:24.0 125m 1:36.0 396 1661 40
0:23.6 250m 1:34.4 416 1731 41
0:24.8 375m 1:39.2 359 1533 39
0:26.0 500m 1:44.0 311 1370 37

well done! The 1k looks pretty well paced and we all know the pain of the last 100 of a 500! Congratulations on your improvements!

[Kerry1960]

Stu / Aussie Nick .Many thanks.

Stu - Interestingly the last row I did with the old shoes was a 2k TT at 7:39. Improvements I've made on other distances with the new trainers indicate I may have another 4-5 secs n the 2k but I'm in no immediate hurry to test it. I'll do another block of training then I'll try again which may allow me to get much closer to my goal of 7:30

Nick - Fly/Die seems to work for me on 500s. I couldn't pace it faster than this. To get faster at 500s I really need to learn to short slide at the start and the finish

[robhely]

Pretty stoked to take 12 seconds off my 2k time! My ultimate goal of a 7min 2k is looking more achievable now.

Time Meters Pace Watts Cal/Hr S/M
7:09.9 2,000m 1:47.4 282 1270 32 180
1:45.0 500m 1:45.0 302 1340 31 174
1:47.5 1,000m 1:47.5 282 1269 32 180
1:48.1 1,500m 1:48.1 277 1253 33 183
1:49.3 2,000m 1:49.3 268 1222 32 184

Judging from my interval work and 2k predictors I was hoping to get down to a pace of low 1:49s, so was surprised to get in the 1:47s. Definitely went out too hard though and paid for it dearly in the last 500m. I'd say it's the hardest thing I've done on the erg so far, I didn't even know my heart rate could get to 184 (I thought my max was 182).

I tried a different approach this time and followed a recommended warm-up that I was worried was way too long @ 20 mins / 5000m. I usually only warm up for 5 mins / 1000m.

[robhely]

Fly/Die seems to work for me on 500s. I couldn't pace it faster than this. To get faster at 500s I really need to learn to short slide at the start and the finish

I'm in the same situation, I just can't throw out the power with normal length strokes.

Congratulations on your PBs, that's massive progress.

[Kerry1960]

Rob Brilliant-Maassive improvement. Maybe 20 mins warm up is something to try. Like you I only usually do 5-6 mins (8 max)

[robhely]

Rob Brilliant-Maassive improvement. Maybe 20 mins warm up is something to try. Like you I only usually do 5-6 mins (8 max)

It definitely felt good when ripping into the first 500m, so much so that I found it hard to back off to the pace I should have been following. Usually it's a struggle to get up to speed in the first 500.

[HornetMaX]

Pretty stoked to take 12 seconds off my 2k time! My ultimate goal of a 7min 2k is looking more achievable now.

Wow, that's massive, congrats ! I'd be happy with half of that gain

Judging from my interval work and 2k predictors I was hoping to get down to a pace of low 1:49s

Which predictors and what did they say ?

[robhely]

Wow, that's massive, congrats ! I'd be happy with half of that gain

Which predictors and what did they say ?

Thanks!

I did the 4 x 1000m 3r predictor test, which put me at 1:49.4. I was also trying 8 x 500m 2r, which saw me in the mid 1:48s.

[HornetMaX]

Wow, that's massive, congrats ! I'd be happy with half of that gain

Which predictors and what did they say ?

Thanks!

I did the 4 x 1000m 3r predictor test, which put me at 1:49.4. I was also trying 8 x 500m 2r, which saw me in the mid 1:48s.

Interesting. Looks like (in your case at least) predictions would be more on target if they were 4 x 1000m 5r and 8x 500m 3r.

[robhely]

Interesting. Looks like (in your case at least) predictions would be more on target if they were 4 x 1000m 5r and 8x 500m 3r.

I'll have to try 4 x 1000m 5r, it was truly horrible with 3r.

I also get 1:47s when I do 6 x 500m 2r.

[nick rockliff]

Pretty stoked to take 12 seconds off my 2k time! My ultimate goal of a 7min 2k is looking more achievable now.

Time Meters Pace Watts Cal/Hr S/M
7:09.9 2,000m 1:47.4 282 1270 32 180
1:45.0 500m 1:45.0 302 1340 31 174
1:47.5 1,000m 1:47.5 282 1269 32 180
1:48.1 1,500m 1:48.1 277 1253 33 183
1:49.3 2,000m 1:49.3 268 1222 32 184

Judging from my interval work and 2k predictors I was hoping to get down to a pace of low 1:49s, so was surprised to get in the 1:47s. Definitely went out too hard though and paid for it dearly in the last 500m. I'd say it's the hardest thing I've done on the erg so far, I didn't even know my heart rate could get to 184 (I thought my max was 182).

I tried a different approach this time and followed a recommended warm-up that I was worried was way too long @ 20 mins / 5000m. I usually only warm up for 5 mins / 1000m.

Nice going, well done. Bit more to come now if paced a little differently too I think.