New Personal Best! Brag About That New Pb!

[aussie nick]

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.

congratulations on the huge improvement and there's clearly more to come

I used a top rowing coach for a while last year and his prescribed warm up was 25 mins. It's not practical for your standard interval sessions but for a race or time trial, it's worth it. And to your point, I remember from my rugby days that some of my best games came after walking into the changing room after the warm ups thinking 'oof...may have overdone it...not sure I'll have anything left for the game'.

well done

[HornetMaX]

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

Too long don't know, but man that's quite fast for a warm-up no ?

[KeithT]

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 - way to go!

[Dangerscouse]

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.

Great going Rob, and I reckon a sub 7 2k is definitely possible soon enough

[DavidA]

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

Congratulations!
Setting a new PB is always great - and even better when it includes breaking a big milestone like that!

David

[DavidA]

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.

Woo hoo!
Yes, not being a real athlete, I also worry that if warm up that long, I'll be a little to worn out to do my best.
Good luck on getting the 7 min mark.

David

[robhely]

Too long don't know, but man that's quite fast for a warm-up no ?

I saw on here that people were saying it was the gold standard for a 2k warmup. The splits were based on my previous 2k times, but this is what I did:

4mins @ r18, 2:14
4mins @ r20, 2:10
3mins @ r22, 2:09
1mins @ r24, 2:07
30secs @ r26-28, 1:58
2mins @ r18, 2:14
45secs @ r28-30, 1:53
2mins @ r18, 2:14
30sec @ r30-34, 1:47
2mins @ r18, 2:15

[robhely]

congratulations on the huge improvement and there's clearly more to come

I used a top rowing coach for a while last year and his prescribed warm up was 25 mins. It's not practical for your standard interval sessions but for a race or time trial, it's worth it. And to your point, I remember from my rugby days that some of my best games came after walking into the changing room after the warm ups thinking 'oof...may have overdone it...not sure I'll have anything left for the game'.

well done

Thanks Nick. Good to know that a rowing coach recommends long warmups, I guess it makes sense from an injury point of view - especially for rugby!

I really thought I'd overdone it, but it felt good rating up to 30+ after doing some short, fast bursts and incremental rate increases in the warmup.

[Kerry1960]

Rob - And what did the coach say about the time gap between end of warm up and start of 2k TT. Hope you don't mind me asking?

By the way, having read this warm up piece I think I'll try some of the fundamentals prior to my next TT although it may not stretch quite to 20 mins.

[robhely]

Rob - And what did the coach say about the time gap between end of warm up and start of 2k TT. Hope you don't mind me asking?

By the way, having read this warm up piece I think I'll try some of the fundamentals prior to my next TT although it may not stretch quite to 20 mins.

It was Nick who mentioned having a coach who recommended 25 min warmups, I'm not sure what the gap was. I took the warmup program I used from a post I found on these forums from some years ago. It recommended not resting for more than 5 mins between the warmup and the TT. I didn't time it, but I think I probably rested for 3 - 5 minutes, which got my heart rate way down to almost normal.

[aussie nick]

Rob - And what did the coach say about the time gap between end of warm up and start of 2k TT. Hope you don't mind me asking?

By the way, having read this warm up piece I think I'll try some of the fundamentals prior to my next TT although it may not stretch quite to 20 mins.

hi Kerry

I don't have the exact structure but if I remember correctly it was to start the warm up 30 mins from race start (he's an Olympic team guy and they also used to do a very easy 40 min row 3-4 hours before the race)

8 mins UT3...so very easy paddling at approx 40 sec/500 slower than race pace
2 mins UT2 30/500 slower than race pace
10 min block where....every two mins you do 10 hard strokes at race pace or a little faster and then slow back to UT2
5 mins UT3

5 mins before the race, off the erg, 5 explosive tuck jumps (something about energy systems)
pee, drink, back on the erg for super slow movement...or nothing if you prefer
1 min, stop, set the race clock and wait.

[Kerry1960]

This was meant to be a routine training run, 5k r24 at about 2:05 - 2;06. But felt good today and realised after 3k that I wasn"t far off PB pace if I could increase the pace a bit. In the end 5 secs PB. Previous best 20:27 17th October. The last 1k really hurt but at least I know it's now possible.

Time Meters Pace Watts Cal/Hr S/M
20:22.0 5,000m 2:02.2 192 960 25
4:09.9 1,000m 2:04.9 179 917 25
4:07.6 2,000m 2:03.8 184 934 24
4:06.3 3,000m 2:03.1 187 944 24
4:05.0 4,000m 2:02.5 190 955 24
3:53.1 5,000m 1:56.5 221 1060 29

[nick rockliff]

This was meant to be a routine training run, 5k r24 at about 2:05 - 2;06. But felt good today and realised after 3k that I wasn"t far off PB pace if I could increase the pace a bit. In the end 5 secs PB. Previous best 20:27 17th October. The last 1k really hurt but at least I know it's now possible.

Time Meters Pace Watts Cal/Hr S/M
20:22.0 5,000m 2:02.2 192 960 25
4:09.9 1,000m 2:04.9 179 917 25
4:07.6 2,000m 2:03.8 184 934 24
4:06.3 3,000m 2:03.1 187 944 24
4:05.0 4,000m 2:02.5 190 955 24
3:53.1 5,000m 1:56.5 221 1060 29

Nice one Kerry.

[rOw]

Hey there,
After a little more than three months of (running) marathon training I finally injured my right heel, once again (enthesopathy).
I decided to take advantage of my fitness level to let off some steam on the machine

My last 2k TT was black in february 2019 (!) @7:20.5
Since that I've always been scared by this distance, or something like that.

So I did a short warm-up and ended with a PB @7:13.1
100% aerobic fitness, non specific training.

Now I'm going to forget my marathon and launch a winter rowing cycle to get to 7:10.0


7:13.1 2,000m 1:48.2 276 1248 32 168

1:48.3 500m 1:48.3 276 1248 31 161
1:49.1 1,000m 1:49.1 270 1227 31 165
1:48.5 1,500m 1:48.5 274 1243 32 173
1:47.3 2,000m 1:47.3 283 1275 35 173

[Sakly]

Did a 100m after warmup in the gym, before starting the regular training. The 200m CTC is over, so switched to 100m as logging distance for the rankings to see, if I can manage some improvements over the next weeks.
First attempt was sure to be a new PB, so I'll take it

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
0:16.3	100m	1:21.5	647	2525	55
0:16.2	100m	1:21.0	659	2566	55

Rounding did a great job. Was very satisfied with seeing 16.2 on the PM5, then got a 16.3 after saving it
Lowest I've seen was 1:17.x
Old 100m was a 17.4, but 1 1/2 year old.