New Personal Best! Brag About That New Pb!

jjpisano · Post by **jjpisano** » September 8th, 2006, 5:17 pm

RowtheRockies wrote:Jim,

Nice Work! especially at 21 SPM. If you were going to go for an unrestricted 5K PR, what would you shoot for for rate? Would you row at the same SPI of 11.14 or would you row at a lower SPI?

The reason I ask is when I did my unrestricted TT K the other day. I was shooting for the same SPI as I do in training but a higher rate. My rate was only 26 (SPI 10.4) which I understand is low for a 2K. Would I have been better off lowering the intensity of my stroke but upping the rate.

Rich

Generally, I do about 28 s/m on a 5k at unrestricted rate. For time trials, I generally have a goal intensity - I put it in terms of watts - like 302w. Then I go out and do 302w from the beginning to the end. Regarding my rate on a time trial, I do whatever it takes to hit that watt level.

For my 5k unrestricted time trials, I definitely lighten up on the stroke - lowering the SPI from my training SPI.

Even for my tune up 2k's my SPI will be lower than my training SPI. I'll probably do my 2k time trial @ 302w and @ 32 s/m.

I'm wondering the very same thing about your time trial. I'm wondering if you brought up your rate and if you were to do whatever stroke rate it takes to do a reasonable goal intensity whether you could go faster.

jbell · Post by **jbell** » September 9th, 2006, 2:26 pm

Beat my best 6k time by .4 (now 22:38.21). I had a race plan I made last night, and it worked pretty well (avg going into last 2k was 1:53.8). Kinda happy, except another kid got 22:39, so I'm gonna have to step it up to make my JV-A boat.

jjpisano · Post by **jjpisano** » September 15th, 2006, 1:50 pm

This past week I did two new personal bests for this season.

It's almost ancient history now but last Saturday I did my tune up 2k that I schedule at the end of my four week sets.

The previous day on Friday, I had just finished my 4 weeks of work at 234w (1:54.4/500m pace ) and 21 s/m and ended the 4 weeks with a 5k at 234w which I detailed in the last post.

For my tune up 2k I was shooting for a 302w performance. So I ended up at 304w which is equal to 6:59.2. That's this year's 2k personal best. It was the day after a good hard workout the day before so it was not a walk in the park by any means.

Then I progressed to my set of workouts at 240w & 22 s/m on Monday. On Tuesday I beat the previous Friday's 5k personal best for the season. I was shooting for 240w but my intensity sagged at the end and instead of breaking I just bent and I ended at 238.3w @ 22 s/m - a 18:56.8/ a 1:53.7 pace.

Regarding the 2k, I think it's important to stay familiar with the distance. I have scheduled a tune up 2k every 4 weeks. I don't think it's necessary to go to the limit every time I do a 2k.

I sort of think of most of my training intensity as 75% of my 2k time. My training intensity was 234w so my 2k intensity should have been 234/.75 which gives me a 312w effort - but I was shooting for 302w. What gives?

I think if I were tapering and if I were rested for the effort and conditions were more close to ideal then 312w would have been a worthy goal. But this is just a step in a process and I wanted to be ready for the next step in the process and so I took the edge off the 2k by going 10w less intense.

RowtheRockies · Post by **RowtheRockies** » September 15th, 2006, 3:15 pm

Jim,

Very nice work. Are you still doing intervals or are you back to uninterupted work? It's cooling off nicely here. Hopefully it is there as well.

Rich

jjpisano · Post by **jjpisano** » September 15th, 2006, 4:26 pm

I'm trying to do uninterupted work. Now it's not the heat keeping from doing it but just the work itself.

Monday I tried to do 20 minutes @ 240w @ 22 s/m and I broke after 13:20. So Tuesday, I thought since I can't do 20 minutes at my training intensity, how about 5k which should bring me in around 19 minutes. Well, I almost did it. I was 1.7w off. I had a short workout on Wednesday and I tried again on Thursday but I failed again on Thursday.

So I had a lot of time this AM but I didn't want to hit my head against a wall again this AM so I increased the work time but with lots of rest thrown in. The total work time was 28 minutes but it was not uninterupted.

During the 4 weeks of 234w//21 s/m work, I had a bunch of workouts just like today and I only had 1 20 minute uninterupted session, 1 21 minute uninterupted session and 1 5k uninterupted session.

So I am not exactly mastering the work loads. Only time will tell whether this muddling that I'm doing will be effective enough. As the work loads get more difficult, it should become obvious whether I'm progressing successfully or not.

I basically ended last year's training at 240w so I'm now where I was at in February but this year I have about 4 and a half months to go. So my muddling has to put in perspective. Looking at my work last year, I was also muddling when I was at 240w.

My final batch of work is supposed to be 264w @ 24 s/m. Can I muddle my way up to 264w @ 24 s/m? Furthermore, can I complete a 350w 2k (6:40/2k) after months and months of high intensity muddling?

mpukita · Post by **mpukita** » September 15th, 2006, 5:47 pm

Jim:

You have certainly recovered nicely from, and this is the best word I can use to describe it, the "doldrums" you were in during the summer. Congratulations on the results from your tenacity and hard work!

-- Mark

jjpisano · Post by **jjpisano** » September 15th, 2006, 8:57 pm

mpukita wrote:Jim:

You have certainly recovered nicely from, and this is the best word I can use to describe it, the "doldrums" you were in during the summer. Congratulations on the results from your tenacity and hard work!

-- Mark

Mark:

Thanks for the words of encouragement. I just looked up where Dublin Ohio is. I see that you're near Columbus.

Why don't you come out to the Pittsburgh Indoor Sprints in February and we'll battle the young guys together.

TomR · Post by **TomR** » September 15th, 2006, 9:41 pm

Jim--

How do you face your workouts? An occasional session to the brink is one thing, but day after day of it--it's beyond me.

Perhaps it feels like being a resident again.

Tom

jjpisano · Post by **jjpisano** » September 17th, 2006, 9:16 am

TomR wrote:Jim--

How do you face your workouts? An occasional session to the brink is one thing, but day after day of it--it's beyond me.

Perhaps it feels like being a resident again.

Tom

Tom:

Weekends help. In the beginning of the week, I'm eager to get back on the rowing machine. By the end of the week, I'm sort of thinking if I can just do this workout a little longer, then I have two days off.

mpukita · Post by **mpukita** » September 17th, 2006, 9:44 am

jjpisano wrote:
mpukita wrote:Jim:

You have certainly recovered nicely from, and this is the best word I can use to describe it, the "doldrums" you were in during the summer. Congratulations on the results from your tenacity and hard work!

-- Mark
Mark:

Thanks for the words of encouragement. I just looked up where Dublin Ohio is. I see that you're near Columbus.

Why don't you come out to the Pittsburgh Indoor Sprints in February and we'll battle the young guys together.

Jim:

Thanks!

I'd love to, but it's probably a bit too close to CRASH-B's, which I'm going to attend, just to say I've done it (as in, I don't expect to be competitive). To be top 10 at WIRC would be huge for me, and I'd have to go sub-7 to do it. In fact, you were 10th thus year with a 6:52.0, yes? With a current 7:19.0 best, that would be ... to put it mildly ... a miracle for me. Sure wish they did 5 year categories rather than 10, as I'm at the twilight end of 40-49 as well.

If plans change, you may see me.

Keep up the good work.

-- Mark

jbell · Post by **jbell** » September 19th, 2006, 6:35 pm

New pb 6k : 22:34.6
Felt like a good peice, except during the middle 3000 it was pretty hard to lkeep below 1:55. Overall I'm kinda happy

.

ddeubel · Post by **ddeubel** » September 26th, 2006, 2:45 am

Congrats to all! I just joined the form and just started back rowing consistently (2 weeks) after an 18 month layoff. (no rowing machine).

So I''ll post some results in a month or so. Until then, I'll let you guys inspire me. Especially Jim and Mark, similiar weight and age to me.....I'.ll try to get back to my old form and take some tips (I come from a running background or rather foreground too and only competed a few times on an erg.).

Cheers,

DD

c2jonw · Post by **c2jonw** » October 9th, 2006, 1:10 pm

Season PR for the Fish Game- 3030! My all time PR is 3075......C2JonW

jbell · Post by **jbell** » October 9th, 2006, 3:04 pm

New 6k PB:
22:20.5
Was aiming to break 22:20, but I guess I couldnt. My one downside is I cant get a high stroke rate for 6k's anymore. Last fall I held a 28. For this peice, I held a 25 stroke rate. I dont know why I cant, my calves just hurt too much. I'm hoping to break 22min by the end of the fall season (nov 14).

Bob S. · Post by **Bob S.** » October 9th, 2006, 3:47 pm

New 2k PB at altitude (4000ft): 8:17.1 (previous one was 8:18.5), but it was poorly executed — i.e. very inconsistent split times.

Bob S.