New Personal Best

[old] GeorgeD · Post by **[old] GeorgeD** » June 7th, 2004, 7:55 pm

Well done Josh, it is one of small steps and I think it will be a while before you find your limits, just keep at it!!

[old] GeorgeD · Post by **[old] GeorgeD** » June 8th, 2004, 4:11 am

30min PB was 8225 @ 1:49.* which was out of wack with my other PB's Bad day at work and shortage of time resulted in 8,365 and 1:47.6 @ 27spm 132df

[old] Rogus · Post by **[old] Rogus** » June 8th, 2004, 10:58 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Jun 8 2004, 01:11 AM)</td></tr><tr><td class='quote'> 30min PB was 8225 @ 1:49.* which was out of wack with my other PB's Bad day at work and shortage of time resulted in 8,365 and 1:47.6 @ 27spm 132df  </td></tr></table> HA HA HA. That's soooooooo slow. I kicked your butt! Maybe with lots of work you'll be able to get closer to me. Nice to see you improving so dramatically at the longer pieces.

[old] GeorgeD · Post by **[old] GeorgeD** » June 8th, 2004, 5:26 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Rogus @ Jun 9 2004, 02:58 AM)</td></tr><tr><td class='quote'> HA HA HA. That's soooooooo slow. I kicked your butt! Maybe with lots of work you'll be able to get closer to me. </td></tr></table> I'm cool with that there is no shame rowing in the wake of a legendendary prowess .... well at least on only one time. You can keep the marathons and if I had farted on the 30min on the last 'drive' I probably might have pipped you in that to But then you are older and lighter and shorter and oooooooo did i mention slower, so all those things taken into consideration and factor and H2 x W/4 x L*3.23 = = = means you should be rowing sub 5:50 Dam I'm ssssssssllllllloooooooowwwwwwwwwww

[old] ranger · Post by **[old] ranger** » June 9th, 2004, 9:30 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> Dam I'm ssssssssllllllloooooooowwwwwwwwwww  </td></tr></table> carpe ergo ranger

[old] GeorgeD · Post by **[old] GeorgeD** » June 11th, 2004, 4:13 am

New 10k PB 10k @ 1:47.6 / 27spm / 131DF = 35:51.2 (PB by 25.5 secs from 5 weeks ago)

[old] Nick Rockliff · Post by **[old] Nick Rockliff** » June 11th, 2004, 4:57 am

George, Nice going for the 10k, trouble is, your 30 min is now too slow.

[old] Gary Blackman · Post by **[old] Gary Blackman** » June 11th, 2004, 5:07 am

Well done George...you times continue to tumble!

[old] Meerkats · Post by **[old] Meerkats** » June 11th, 2004, 7:12 am

Went or the Half marathon for the first time in ages 1:25:19, a good 1/2 minutes of my best from two years ago. Very pleased after a year of injury, definately on the come back trail and despite finishing in a deep pool of sweat, going to go after the sub 2:00 split the next time I do the half. Somewhat more dissappointed by the 500m having equalled my best 1:38.0 for the third year running, what do I have to do!!!!! Cheers Chris W

[old] Ericr · Post by **[old] Ericr** » June 11th, 2004, 9:15 am

New PB for 1K, 3:15,6. Did not feel completely out of breath at the end, so I guess I could improve some more.

[old] GeorgeD · Post by **[old] GeorgeD** » June 11th, 2004, 7:09 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (Nick Rockliff @ Jun 11 2004, 08:57 PM)</td></tr><tr><td class='quote'> George, Nice going for the 10k, trouble is, your 30 min is now too slow.  </td></tr></table> Yeh it is a never ending saga it wasn't till I got home and realised that my 10k split and relatively new 30min split were the same. Still its fun chasing the 'bus' while its still moving, its when it stops I will get worried

[old] jjpisano · Post by **[old] jjpisano** » June 12th, 2004, 9:19 am

So I set a 500m pb this AM. I've been detailing my training in the Heavy 10's posts. My personal best went from 1:32.7 to 1:29.7. I've been doing Heavy 10's almost exclusively since February in attempt to increase my muscle mass. Since February, I've basically planned to do this 500m personal best attempt because I knew my muscle mass would be at a high point. I did no speed work. The last time I had my stroke rate above 30 or so was my 2k race in February. I've doing Heavy 10's on my Model B @ a drag factor of around a 230. I've done all the warmups and Heavy 10's strapless. The Heavy 10 work was done @ 12 spm. So when I sat down on the machine this AM I had to do several things in preparation. I had to get used to a lower drag factor. I brought it down to 170. I had to warm up my muscles. I had to get used to strapping in again. And I had to do some high rate work. I did two 10 minute warmups. The first one strapless to get used to 170 drag factor and to warmup the muscles. I ended at 60% intensity. The second warmup I strapped in and worked on raising the rate. Every minute, mostly composed of paddling strokes, I threw in slowly intensifying strokes at increasing stroke rates. The last warmup minute included only a handful of max speed strokes. Then with only minimal speed work under my belt, I went for the gusto: a 500m pb attempt. I set the monitor for watts and meters. (I like to watch watts) My plan was to go three fast hard short strokes and then 10 max fast long strokes which I hoped would bring me to around 370 meters to go. I figured that I 'd be coming through that point at around 500 watts then I'd settle to around 430 watts (My previous peronal best was 438 watts - i.e. 1:32.7) . I would hold that to 200 m to go and slowly build back up to 500w with 130 meters to go and hopefuly hold 500w to the end. Well, it didn't quite work out that way. I came through the first 13 strokes @ above 600 watts and 110 m down. OK, I just have to 430 watts an extra 20 m. So I got to 200 m to go with the average watts at 496 and I was pulling 430 w strokes. Now with 200 m to I was going to wind it up to 500 w. I got to 500w within 2 strokes rather than the 7 I had planned. Well, I guess I'll see if I can hold 500 w for 180 m rather than 100m. It was not to be. Within a few strokes, 500 w was too much for me and the last 100 meters saw the watts slipping through the 400's. The last stroke was 396 watts. I was very happy to see my time was 1:29.7, i.e. 484 watts. One problem, I'm not at present a lightweight. I'm a light heavyweight. I will get down to weight again and , hopefully, I'll be able to retain the muscle mass I've gained over the last few months of Heavy 10 power training. I plan to do long slow distance through the summer with 1 workout per week of heavy 10's. I believe that I can improve my power further even as start to concentrate on aerobic work. I'm a little off my peak strength. Next time I get back to my peak strength, I'm going to go for the 500 m personal best again. The next time I'll have had this experience to help me with more accurately planning my 500 m strategy. Jim Pisano 38 y.o., light heavyweight (who will someday be a lightweight again) with a 500m pb of 1:29.7.

[old] John Rupp · Post by **[old] John Rupp** » June 12th, 2004, 4:41 pm

Nice going, Jim, congratulations on your new PB and breaking 1:30. Now... can you do the same as a lightweight?

[old] GeorgeD · Post by **[old] GeorgeD** » June 12th, 2004, 10:09 pm

60min PB = 16,158m .. 1:51.4, 25spm. This is an improvement of 145m and 1sec / 500 on last Sunday With a 1k warmup and 1k cooldown this is the farthest I have rowed in a session 18k+, may even be tempted by a HM one day

[old] ranger · Post by **[old] ranger** » June 13th, 2004, 3:20 am

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (GeorgeD @ Jun 12 2004, 09:09 PM)</td></tr><tr><td class='quote'>60min PB = 16,158m .. 1:51.4, 25spm. This is an improvement of 145m and 1sec / 500 on last Sunday With a 1k warmup and 1k cooldown this is the farthest I have rowed in a session 18k+, may even be tempted by a HM one day  </td></tr></table> Nice going, George. 842m to go for 17K. Keep truckin'. My guess is that you will be approaching 17K by the fall. If you do, your 2K times will tumble. Best, ranger

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