New Personal Best! Brag About That New Pb!

[aussie nick]

A very modest PB today after a frustrating week of limited training due to a cold:

1:38.7 500m (previous PB 1:39.1)

I wasn't really expecting much, I was actually fooling around seeing if a significantly higher DF would improve my technique on sprints. I was able to get my stroke down from the super ugly 44 last time to 36, which helped with form immensely. My usual DF is 124 - 129, I tried this on 163. Heart rate was lower than last time as well.

I still think I lose so much in the start as I just haven't really mastered the short stroke gradually transitioning into a longer stroke. Or the timing of the start.

Maybe it comes with years of practice, but I just can't rate above ~35 without my technique absolutely falling apart. The only option for me seems to be a much higher DF and just muscling it out. Even at 36, I have problems stopping my backside from bouncing slightly on the seat and moving backwards, sometimes requiring an awkward shuffle to get forwards again. I never have these problems on distances above 500m.

congratulations on the PR! can you share your splits? they can be quite instructive on sprints. also what drag were you using?

[robhely]

Don't downplay this as a modest PB. Another way to look at it is that you're already doing so well, you're really squeezing out every tenth.

I can't quite get used to r36+ strokes either

Thanks Stu, it's actually less daunting to think of gains in smaller increments - especially with shorter distances. I feel confident I could take a few more tenths off the 500m with a better start and knowing that the higher DF works better for me.

Good to know I'm not alone in my struggles with faster rates.

When I get to the stage where I feel like I've earned the right to put on a signature with my PBs, I don't think I'll include the 500m as for me it's just not consistent with all of my other results, so clearly just not something I'm built for. I've noticed you don't list the 500m, what is the reasoning for this if you don't mind sharing?

[robhely]

congratulations on the PR! can you share your splits? they can be quite instructive on sprints. also what drag were you using?

:19.3 100 1:36.5 40 124
:19.3 200 1:36.5 34 153
:19.7 300 1:38.4 34 163
:19.9 400 1:39.5 36 168
:20.5 500 1:42.5 38 171

Total fly and die stuff I know!

Probably could have held onto the last 100, but I'd been out MTBing all afternoon and also still not fully recovered from a cold.

I was using DF 163. My usual DF is 125, but lately I've been liking 129.

[Dangerscouse]

When I get to the stage where I feel like I've earned the right to put on a signature with my PBs, I don't think I'll include the 500m as for me it's just not consistent with all of my other results, so clearly just not something I'm built for. I've noticed you don't list the 500m, what is the reasoning for this if you don't mind sharing?

Exactly the same as you. I'm not suited, nor really enjoy the shorter distances, so I just don't think about them very much. I just can't seem to master faster stroke rates, so I'm not bothered by it as I just naturally lower my stroke rate whether I want to or not.

We all have strengths and weaknesses, so I just use the sub 1k distances as a training session

[Kerry1960]

I know what you mean about the 500. It"s a totally different row to any of the other main distances. For me fly/die works best on 500s and I just try and keep the rate close to 40 for as long as I can, which is usually to about 375m. I don't really short slide at the start or end but the next time I do one I will try it.

As Stu says we all have strengths and weaknesses. For me the rankings indicate my strengths are 2k and below in 60-64 category as I'm in the top 25% of 500, 1k and 2k whereas at 5k and above I'm outside that.

[aussie nick]

congratulations on the PR! can you share your splits? they can be quite instructive on sprints. also what drag were you using?

:19.3 100 1:36.5 40 124
:19.3 200 1:36.5 34 153
:19.7 300 1:38.4 34 163
:19.9 400 1:39.5 36 168
:20.5 500 1:42.5 38 171

Total fly and die stuff I know!

Probably could have held onto the last 100, but I'd been out MTBing all afternoon and also still not fully recovered from a cold.

I was using DF 163. My usual DF is 125, but lately I've been liking 129.

to be honest, as fly and dies go, that isn't too bad. from memory, my 500 PR splits had a far larger /500 difference between first and last. I've got to do a 500 tt in Nov for my monthly club commitment and I'd like to attempt a slightly more balanced row than I achieved last year.

the last 100m is miserable isn't it? You can see your split slowing and you're incapable of doing anything about it!

[penkethj]

Time Meters Pace Watts Cal/Hr S/M
39:45.2 10,000m 1:59.2 206 1010 23 172
7:55.8 2,000m 1:58.9 208 1015 25 161
7:52.4 4,000m 1:58.1 212 1031 24 169
7:55.2 6,000m 1:58.8 209 1018 23 173
8:01.0 8,000m 2:00.2 201 992 23 177
8:00.8 10,000m 2:00.2 202 993 24 181

New 10,000m PB. First time ever under 40 mins. Absolutely buzzing. Was holding on for dear life at the end. Added bonus, think I found my max HR! Lol

[nick rockliff]

Time Meters Pace Watts Cal/Hr S/M
39:45.2 10,000m 1:59.2 206 1010 23 172
7:55.8 2,000m 1:58.9 208 1015 25 161
7:52.4 4,000m 1:58.1 212 1031 24 169
7:55.2 6,000m 1:58.8 209 1018 23 173
8:01.0 8,000m 2:00.2 201 992 23 177
8:00.8 10,000m 2:00.2 202 993 24 181

New 10,000m PB. First time ever under 40 mins. Absolutely buzzing. Was holding on for dear life at the end. Added bonus, think I found my max HR! Lol

Nice one, well done.

[p_b82]

Time Meters Pace Watts Cal/Hr S/M
39:45.2 10,000m 1:59.2 206 1010 23 172
7:55.8 2,000m 1:58.9 208 1015 25 161
7:52.4 4,000m 1:58.1 212 1031 24 169
7:55.2 6,000m 1:58.8 209 1018 23 173
8:01.0 8,000m 2:00.2 201 992 23 177
8:00.8 10,000m 2:00.2 202 993 24 181

New 10,000m PB. First time ever under 40 mins. Absolutely buzzing. Was holding on for dear life at the end. Added bonus, think I found my max HR! Lol

Well done for hanging in there at the end - always a great feeling smashing under a milestone time/distance too!

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
39:45.2 10,000m 1:59.2 206 1010 23 172
7:55.8 2,000m 1:58.9 208 1015 25 161
7:52.4 4,000m 1:58.1 212 1031 24 169
7:55.2 6,000m 1:58.8 209 1018 23 173
8:01.0 8,000m 2:00.2 201 992 23 177
8:00.8 10,000m 2:00.2 202 993 24 181

New 10,000m PB. First time ever under 40 mins. Absolutely buzzing. Was holding on for dear life at the end. Added bonus, think I found my max HR! Lol

Big milestone and that last 2k made me wince!! I can feel the pain and I'm really impressed you kept going when your mind was undoubtedly screaming at you to stop. Well done

[Sakly]

Long time no see in this thread

Today's CTC lead to a new PB for the 10k as expected, as this was the first time I went really hard on this distance.
As my season goal was (or still is!) a sub 36, I set this as my target. Wanted to build up a small cushion, so started a bit faster, then eased in to 1:48. Already from 4k it was hard to maintain and already at 6k a really hard time started. My legs started to burn and I felt soreness creeping up. But I tried to hold on or at least not back off so much. Always kept an eye on predicted time and tried to hold it below 36:10, in case there could be some left in the tank for a sprint in the end.
I could increase the pace a bit, but it wasn't enough to get it below 36
So I need to go again this season to get it done.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
36:01.5	10,000m	1:48.0	277	1254	24	159
7:08.2	2,000m	1:47.0	285	1281	24	173
7:12.0	4,000m	1:48.0	278	1256	24	176
7:13.8	6,000m	1:48.4	274	1244	24	177
7:16.3	8,000m	1:49.0	270	1228	24	176
7:11.2	10,000m	1:47.8	279	1261	26	96

[RWAGR]

That’s a monster 10k bro congrats! You’ll find that last 1.5” with no probs at all this season. Didn’t I read in another thread that you didn’t row for most of October? That makes this even more impressive!

[Sakly]

That’s a monster 10k bro congrats! You’ll find that last 1.5” with no probs at all this season. Didn’t I read in another thread that you didn’t row for most of October? That makes this even more impressive!

Thank you so much
Yes, October was a very bad month with 3 weeks break, but build up back to decent levels went good last two weeks.
I'm absolutely convinced to find these 1.5s with a slightly higher stroke rate.

[p_b82]

Long time no see in this thread

Today's CTC lead to a new PB for the 10k as expected, as this was the first time I went really hard on this distance.
As my season goal was (or still is!) a sub 36, I set this as my target. Wanted to build up a small cushion, so started a bit faster, then eased in to 1:48. Already from 4k it was hard to maintain and already at 6k a really hard time started. My legs started to burn and I felt soreness creeping up. But I tried to hold on or at least not back off so much. Always kept an eye on predicted time and tried to hold it below 36:10, in case there could be some left in the tank for a sprint in the end.
I could increase the pace a bit, but it wasn't enough to get it below 36
So I need to go again this season to get it done.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	♥️
36:01.5	10,000m	1:48.0	277	1254	24	159
7:08.2	2,000m	1:47.0	285	1281	24	173
7:12.0	4,000m	1:48.0	278	1256	24	176
7:13.8	6,000m	1:48.4	274	1244	24	177
7:16.3	8,000m	1:49.0	270	1228	24	176
7:11.2	10,000m	1:47.8	279	1261	26	96

To take almost a minute off an already impressive 10k - and that your disappointed about not sneaking those lasts 2 seconds in speak volumes - Many congrats that's a huge effort there!

[HornetMaX]

I'm absolutely convinced to find these 1.5s with a slightly higher stroke rate.

You can definitely go higher HR in the last 2K

P.S.
No need to say, impressive.