New Personal Best

[old] Porkchop · Post by **[old] Porkchop** » November 1st, 2005, 1:03 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(rspenger @ Nov 1 2005, 12:56 AM)</b></div></td></tr><tr><td class='quote'>Data on the 6k:<br />2:15.6 @ 24spm<br />2:14.7 24<br />2:13.2 24<br />2:12.7 24<br />2:11.3 24<br /> <br /> </td></tr></table><br />Nice work, Bob.

[old] Citroen · Post by **[old] Citroen** » November 1st, 2005, 4:43 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(mpukita @ Nov 1 2005, 02:09 PM)</b></div></td></tr><tr><td class='quote'>New 6K PB during a training session getting ready for Saturday's 1K sprint:<br /><br /><span style='font-size:14pt;line-height:100%'><span style='color:blue'>24:43.4</span></span> from 25:08.9 or -25.5 sec.<br /> </td></tr></table><br /><br />Great improvement there Mark.

[old] AntarcticGirl · Post by **[old] AntarcticGirl** » November 1st, 2005, 5:52 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(PeterWilkinson @ Nov 1 2005, 12:12 PM)</b></div></td></tr><tr><td class='quote'>Antarctic Girl,<br /><br />Hmmm, I agree. I think it is more meaningful to look at the improvement in terms of reducing the average 500m pace from 1:55.1 to 1:54.4 across the whole 30 minutes, rather than how many extra metres are covered.<br /><br />I still have to go a bit further to catch JohnnyBike on the 30:00, (only another 33m). We have a bit of a competition going between us. Like John, I am also based in Leeds, although to date we have not actually met. I train at the big Virgin gym just off Kirkstall Road, and they have a V-Row class on Saturday mornings which always has more girls than boys, (and they usually beat us when we race).<br /><br />Let us know when you get back to the northern hemisphere so that you can meet up with some of the other Leeds ergers... <br /> </td></tr></table><br />Hi Peter and John (and any other Leeds ergers, who are sneakily reading this),<br /><br />Yep hooking up when I am back in the North sounds good. It should keep me rowing after I leave the luxury of having a C2 in my home. The Virgin gym is probably the one I will join when I get back too - just next to pizza and cinema, I might have to close my eyes whenever I go past! Looking forward to boosting the girls team a little more! <br /><br />Planning to do a 10K on Friday and 30mins on Monday - so I will have to declare those numbers to the world and see how much work<i> I </i> have to do! <br /><br />And Peter - only 33 more metres to go GET SHIFTING THEN!!<br />Vanessa*

[old] Citroen · Post by **[old] Citroen** » November 2nd, 2005, 5:45 am

Rowed 60' <br /><br /><span style='color:red'><span style='font-size:14pt;line-height:100%'>New PB 15185m (+433m)</span></span>

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 2nd, 2005, 5:52 am

Massive improvement Dougie! Through the 15K barrier as well. You must be well on form for the BIRC. Watch out for the roundabout nutters on your bike...

[old] mpukita · Post by **[old] mpukita** » November 2nd, 2005, 9:34 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Nov 2 2005, 05:45 AM)</b></div></td></tr><tr><td class='quote'>Rowed 60' <br /><br /><span style='color:red'><span style='font-size:14pt;line-height:100%'>New PB 15185m (+433m)</span></span> <br /> </td></tr></table><br /><br />Dougie:<br /><br />Way to go! Broke the 15K mark ... great payoff for the work you've been doing. The Pete Plan is paying off, ehh?<br /><br />Regards -- Mark

[old] hennmart · Post by **[old] hennmart** » November 2nd, 2005, 9:46 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Nov 2 2005, 11:45 AM)</b></div></td></tr><tr><td class='quote'>Rowed 60' <br /><br /><span style='color:red'><span style='font-size:14pt;line-height:100%'>New PB 15185m (+433m)</span></span> <br /> </td></tr></table><br />Again a new PB! Well done Dougie <br /><br />Hennie

[old] Citroen · Post by **[old] Citroen** » November 2nd, 2005, 10:29 am

Thanks everyone for the encouragement. I think three PBs in under seven days is enough for now. (Although I've just looked at my 30' distance and may be able to improve that.) <br /><br />I'm reaching a point where I'm looking forward to BIRC (partly for the fact that I'll get to meet so many folks from here and the UK forums).<br /><br />I've changed my BIRC entry. I've made lightweight (which I didn't dream of on 10th Sept when I put in my entry and started the Pete Plan) - so I'm in the M40L category. I just have to stick there without needing Rocket Roy's "grapes and nuts" diet.<br /><br />The Pete Plan is hard enough, without being as technical as the Wolverine Plan (which I may look at in more detail after BIRC).<br /><br />I've looked at my warm up and now have a 20' plan for that.<br />I've looked at drag factor (I was rowing at 110 today) that I can stick to.<br />One thing left is to ensure that I find a sensible pace to aim for (~7:10) so I don't "fly and die" on the big day.<br />And do a few more metres on the model D so I can get the blisters over and done with.

[old] ancho · Post by **[old] ancho** » November 2nd, 2005, 12:27 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Citroen @ Nov 2 2005, 03:29 PM)</b></div></td></tr><tr><td class='quote'>...<br />One thing left is to ensure that I find a sensible pace to aim for (~7:10) so I don't "fly and die" on the big day.<br />... <br /> </td></tr></table><br /><br />Hi, Dougie:<br />No fly and die!!!<br />Make an accurate and ambitious schedule for your 2k you are able to stick to, and fly (not die) the last 500!<br /><br />Read Mike Cavistons notes regarding the 2k pacing,<br />Good luck!

[old] PeterWilkinson · Post by **[old] PeterWilkinson** » November 3rd, 2005, 10:13 am

Last 2K time trial before BIRC. Previous PB pace: 1:46.2<br /><br />7:02.0 @ 1:45.5 29SPM MHR174 - New PB by 2.7 seconds.<br /><br />Thanks to Nigel Farmer for suggesting this test as a confidence booster. It felt like a very comfortable PB, (heart rate only went over 170 in last 100m, and it shows that I am on target to break 7 minutes at the BIRC.

[old] michaelb · Post by **[old] michaelb** » November 3rd, 2005, 11:01 am

Great row, Peter. I have also thought about doing a test 2k before the online race in December as a confidence booster, since I haven't rowed a 2k in about 2 years. Given that row, you are a lock to go sub 7 at BIRC or some other race. I envy your 500m raw speed, which should give you plenty of speed to come down the final stretch. Good luck.

[old] rspenger · Post by **[old] rspenger** » November 3rd, 2005, 6:34 pm

<br />With the completion of a 5 km today, I have finally done the compete set of 8 non-butt killing events that can be ranked. I doubt that I will ever have the urge to include the 21+ km and 42+ km – even though I just got delivery on a new C2 seat pad. I also received the heart monitor receiver that I ordered, but I haven’t had the nerve to use it on the erg yet. If I am going over my formula max, 139 bpm, I’d just as soon not know it.<br /><br />On the 5 km, which I substituted for the second of three 20’ pieces called for in the schedule, I planned for getting under 22:30, which would be consistent with my 10km time last Sunday and my 6 km time on Monday. The plan worked, with a result of 22:07.1, and with the desired negative splits:<br /><br />4:29.5; 4:27.6; 4:24.5; 4:24.0; 4:21.6<br /><br />All at a constant 24 spm.<br /><br />After I had posted the 6 km result, I realized that I had screwed up my game plan by shooting for under 27:30, when it should have been under 27’ flat. Fortunately it did come in under the 27’ – so my error didn’t trick me into falling short. I seem to have been getting “pumphead” moments recently, like doing the Thursday workout on Wednesday and then having to make up the Wednesday routine today. I suppose that some would be so unkind as to say that they couldn’t really tell any difference – that I had always been that way.<br /><br />Regards,<br /><br />Bob S.<br />

[old] bmoore · Post by **[old] bmoore** » November 4th, 2005, 12:29 am

A PB is a PB...<br /><br />500m 1:31.7<br /><br />Started at 1:34 for the first 100, and then kept going faster. Just a tune up for the weekend 1k.

[old] kimchitom · Post by **[old] kimchitom** » November 4th, 2005, 2:08 am

I realize it is not much of a best but I finally broke nine minutes for the 2K with a 8:57.5. Previous PB was 9:00.4.<br /> Six months ago the vascular surgeon said that both my carotid arteries were blocked 55%. "Take an aspirin a day and come back in six months for another test. I cut when they are blocked 60-65%. You got some edema, too. But can't do anything about that. Just take it easy," says he. <br /> Well, I was feeling mighty low with that news. I do have a history of peripheral artery disease; two iliac aneurysms and a leg implant artery by pass. But I was determined not to let it get me down. So I went to three doctors and asked how much I could exerise. #1 said, "Exercise but be careful." #2 said, "Exercise but take it easy." # 3 said, "Excercise but only do half of what you can do."<br /> Armed with all that useful information, I decided it's better to go out like Elsie from Chelsea rather than as a malingering wimp. So I began to follow a modified Pete's Plan with every other day training vice six days a week. That and the example of Bob Spengler and his sharing of training hints just keeps me going.<br /> I started indoor rowing twenty months ago with no previous rowing experience. I have 2.4 million meters logged and learned all I know from you nice folks who share your knowledge on this forum. No need for names. You know who you are. <br /> I will go this month and get the arteries checked again. My next goal is to break eight minutes.<br />kimchitom, 73, 5'7", 160 lbs, 2K:8:57.5 <br />

[old] hennmart · Post by **[old] hennmart** » November 4th, 2005, 3:27 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(kimchitom @ Nov 4 2005, 08:08 AM)</b></div></td></tr><tr><td class='quote'>I realize it is not much of a best but I finally broke nine minutes for the 2K with a 8:57.5. Previous PB was 9:00.4.<br /> I will go this month and get the arteries checked again. My next goal is to break eight minutes.<br />kimchitom, 73, 5'7", 160 lbs, 2K:8:57.5 <br /> </td></tr></table><br />Congratulations with your great PB! Well done. You deserve my respect <br /><br />I wish you all the best by your check.<br /><br />Hennie

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