What Training Have You Done Today?

[Nomark]

You did it! Congratulations

[Dangerscouse]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

That makes me happy

[Sakly]

You did it! Congratulations

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

That makes me happy

Thx fellas, makes me happy, too

After I tested some starts and saw 821W on the PM5, I thought it was time to get it done.

[iain]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

Congratulations, although isf you are hitting 1:15's, I would have thought 15.8 or even 15.7 should be possible

Only 14 strokes? I think increasing that is where improvements will come as the fastest 100s have been done with 16 strokes in less time!

[Sakly]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

Congratulations, although isf you are hitting 1:15's, I would have thought 15.8 or even 15.7 should be possible

Only 14 strokes? I think increasing that is where improvements will come as the fastest 100s have been done with 16 strokes in less time!

Probably you are thinking of several strokes at 1:15s
I only had a single one, then watts drifted back to lower values. But that was the highest wattage I could ever see, yet.
This attempt had no stroke below 1:17 viewing the stroke data, but I could maintain the 1:17s for all strokes except a single one this time! Needed 4 strokes to get to 1:17 (1:57, 1:31, 1:31), so the start could also be stronger.
Rating is another topic. Very difficult for me to rate high, as I am not good at shorten my stroke and not very explosive, so fast movements are difficult in general for me. But working on it!

[iain]

This attempt had no stroke below 1:17 viewing the stroke data, but I could maintain the 1:17s for all strokes except a single one this time! Needed 4 strokes to get to 1:17 (1:57, 1:31, 1:31), so the start could also be stronger.

By my calculation getting that 3rd stroke to 1:22 would be enough to bring the time down to 15.8!

[Sakly]

This attempt had no stroke below 1:17 viewing the stroke data, but I could maintain the 1:17s for all strokes except a single one this time! Needed 4 strokes to get to 1:17 (1:57, 1:31, 1:31), so the start could also be stronger.

By my calculation getting that 3rd stroke to 1:22 would be enough to bring the time down to 15.8!

Encouraging to go again soon
I am wondering looking at the stroke data and see two strokes resulting in 1:31 during ramp up. It is very unlikely to go from 1:57 to 1:31, then again 1:31 to jump to 1:17 in the 4th. Don't know, but have to trust the PM5 magic

[Dino]

Holiday Challenge Day 1 - 5000m before breakfast

Going to make a determined effort this year and roll the clock back by doing the Holiday Challenge and rowing every day until Christmas Eve. Seriously need to get back some fitness - had yet another layoff... this time got bitten on the elbow by a what think was a false widow spider... 2 courses of anti-biotics later and 4 weeks and its still not 100% back to normal, but rowing is OK now so long as don't bang it on anything

[MPx]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

Well that wasn't long coming! Well done Sascha - and on the 1:15 LP.

[Sakly]

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Time	Meters	Pace	Watts	Cal/Hr	S/M
0:15.9	100m	1:19.5	697	2697	53

Well that wasn't long coming! Well done Sascha - and on the 1:15 LP.

Thx Mike
Literally the next try got it done

I hope the current strength cycle with heavy deadlifts and squats will show some benefit for the low pull to get it down even further - we will see

[iain]

I am wondering looking at the stroke data and see two strokes resulting in 1:31 during ramp up. It is very unlikely to go from 1:57 to 1:31, then again 1:31 to jump to 1:17 in the 4th. Don't know, but have to trust the PM5 magic

It does depend upon rating to some extent, 3 possibilities (or a combination) that come to mind:

1) Some people short slide the second stroke to get the fan moving. I just use a standalone PM3 so don't have stroke data except what I see while I am rowing, but my final part stroke is regularly 3-4S/500m quicker than the previous sprinted stroke as I throw my hands and body forward and use minimal slide to squeeze in an extra stroke. If you use this technique then lengthen stroke 3 to a full stroke, I can see that you might not be much faster on this 3rd stroke after the big gain on the second.

2) Stroke 3 may just have been a bad stroke in he rush to get it started, perhaps an early arm movement or arms not in line with chain so part of leg drive lost straightening the chain?

3) I find that in sprint repeats I take a couple to get used to the pace. 1:31 is a pace that you don't hit often, so perhaps you subconsciously "settled" for that after the second stroke and you didn't process that this was a 100 and so needed to be much faster until you were committed to a similar 3rd stroke. I know that my brain can sometimes take a stroke to process what is going on. So I have done a harder stroke because the digit I pay most attention to is showing a fall below where I want to be while being conscious that the digit before show I am above target (especially when starting off so haven't established the "feel" of the target pace.

Personally I have never set my fastest 100 on the first attempt in a session. Possibly insufficient warm up, but I also think it is ingraining what is required and 5 min passive rest later I am faster.

[Sakly]

I am wondering looking at the stroke data and see two strokes resulting in 1:31 during ramp up. It is very unlikely to go from 1:57 to 1:31, then again 1:31 to jump to 1:17 in the 4th. Don't know, but have to trust the PM5 magic

It does depend upon rating to some extent, 3 possibilities (or a combination) that come to mind:

1) Some people short slide the second stroke to get the fan moving. I just use a standalone PM3 so don't have stroke data except what I see while I am rowing, but my final part stroke is regularly 3-4S/500m quicker than the previous sprinted stroke as I throw my hands and body forward and use minimal slide to squeeze in an extra stroke. If you use this technique then lengthen stroke 3 to a full stroke, I can see that you might not be much faster on this 3rd stroke after the big gain on the second.

2) Stroke 3 may just have been a bad stroke in he rush to get it started, perhaps an early arm movement or arms not in line with chain so part of leg drive lost straightening the chain?

3) I find that in sprint repeats I take a couple to get used to the pace. 1:31 is a pace that you don't hit often, so perhaps you subconsciously "settled" for that after the second stroke and you didn't process that this was a 100 and so needed to be much faster until you were committed to a similar 3rd stroke. I know that my brain can sometimes take a stroke to process what is going on. So I have done a harder stroke because the digit I pay most attention to is showing a fall below where I want to be while being conscious that the digit before show I am above target (especially when starting off so haven't established the "feel" of the target pace.

Personally I have never set my fastest 100 on the first attempt in a session. Possibly insufficient warm up, but I also think it is ingraining what is required and 5 min passive rest later I am faster.

Based on my own perception, I can say nothing of these options match. But if my perception is aligned with reality, that's the big guess
I don't do short strokes during the start, I would say the first stroke nearly equals the last stroke. Probably this is the problem I am having such bad/slow starts
Stroke data show this as well, all strokes show nearly same pace, so I could maintain the power for 14 strokes.
I can guarantee, I was fully committed to a 100m and so my brain was
In terms of technique I should feel lack of power due to slack or something like that in a jerky stroke, but they were all smooth and strong. Anyway, a video would probably give a more objective view on these points

Before I attacked this 100m I did a 15min skierg warmup at 1:50 pace. Then did some starts, only 5 strokes from standing flywheel to see what max wattage I can produce. 4 to 5 tries?! After I felt strong on these, I programmed the 100m and did it. On the first try it surely wouldn't have worked out.

[nick rockliff]

Just a 30r22 this evening. No Ergdata though, latest update crashes it as soon as it connects to PM5.

Avg pace was 1.58.9 r22 with 139 end HR.

[alex9026]

No Ergdata though, latest update crashes it as soon as it connects to PM5.

I have had this problem intermittently since I updated in the summer. Very hit and miss.

Nice work on the 100m Sakly

[Sakly]

Nice work on the 100m Sakly

Thx Alex