General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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max_ratcliffe
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by max_ratcliffe » July 1st, 2021, 8:02 am
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
Lovely work Wayne. What were the splits?
This is probably the best milestone of all (for normal humans). An 8k 30' perhaps comes close but this is the biggie. Well done.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24
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winniewinser
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by winniewinser » July 1st, 2021, 9:09 am
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
Well done Wayne.....I found the BPP to be equally as productive in breaking 7'.......great milestone!
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)
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WayHand
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by WayHand » July 1st, 2021, 11:16 am
Thank you Max and Winnie.
My pacing was as follows:
1:43.9 - Started with a very strong 20 strokes; then eased pace to around 1:46
1:46.0 - Maintaining 1:46
1:45.4 - Started to increase pace at 800m to go to 1:45ish
1:43.6 - A combination of hanging on and then going all out from the last 250m
Stroke rate was only 28 for the first half and then 27 for the last.
One of my next targets will be an 8k 30' perhaps when I've finished the BPP.
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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Tony Cook
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by Tony Cook » July 1st, 2021, 1:04 pm
WayHand wrote: ↑July 1st, 2021, 11:16 am
Thank you Max and Winnie.
My pacing was as follows:
1:43.9 - Started with a very strong 20 strokes; then eased pace to around 1:46
1:46.0 - Maintaining 1:46
1:45.4 - Started to increase pace at 800m to go to 1:45ish
1:43.6 - A combination of hanging on and then going all out from the last 250m
Stroke rate was only 28 for the first half and then 27 for the last.
One of my next targets will be an 8k 30' perhaps when I've finished the BPP.
Well done WayHand. Disciplined pacing too. Brave to increase at 800 to go in my book. That is always the place where my body is screaming to my mind ‘Stop. Why are you doing this to me?’
My mind fights back and says, ‘if you can get to 500 to go then you know you can finish this.’
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0
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WayHand
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by WayHand » July 1st, 2021, 2:12 pm
Tony Cook wrote: ↑July 1st, 2021, 1:04 pm
Brave to increase at 800 to go in my book.
Thanks Tony, my pacing strategy was based upon a blog by the Stonington Crew, found elsewhere on this forum. I went a bit early at 800m rather than 750m but it worked for me!
https://www.stoningtoncrew.org/blog/the ... ng-your-2k
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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DavidA
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Contact:
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by DavidA » July 1st, 2021, 2:27 pm
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
Woo Hoo!
Congratulations on going sub-7!
David
63 y / 70 kg / 172 cm / 5 kids / 17 grandkids
Received my model C erg 18-Dec-1994
my log
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Dangerscouse
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by Dangerscouse » July 1st, 2021, 2:35 pm
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
Well done WayHand. This is the milestone everyone wants to reach
50 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km
"You reap what you row"
Instagram: stuwenman
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WayHand
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by WayHand » July 1st, 2021, 3:35 pm
max_ratcliffe wrote: ↑July 1st, 2021, 8:02 am
Lovely work Wayne. What were the splits?
This is probably the best milestone of all (for normal humans). An 8k 30' perhaps comes close but this is the biggie. Well done.
Thanks Max, posted splits but did not include your quote.
WayHand wrote: ↑July 1st, 2021, 11:16 am
Thank you Max and Winnie.
My pacing was as follows:
1:43.9 - Started with a very strong 20 strokes; then eased pace to around 1:46
1:46.0 - Maintaining 1:46
1:45.4 - Started to increase pace at 800m to go to 1:45ish
1:43.6 - A combination of hanging on and then going all out from the last 250m
Stroke rate was only 28 for the first half and then 27 for the last.
One of my next targets will be an 8k 30' perhaps when I've finished the BPP.
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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WayHand
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by WayHand » July 1st, 2021, 3:37 pm
winniewinser wrote: ↑July 1st, 2021, 9:09 am
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
Well done Wayne.....I found the BPP to be equally as productive in breaking 7'.......great milestone!
Thanks, Would not have achieved this without BPP!
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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WayHand
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by WayHand » July 1st, 2021, 3:44 pm
Dangerscouse wrote: ↑July 1st, 2021, 2:35 pm
Well done WayHand. This is the milestone everyone wants to reach
DavidA wrote: ↑July 1st, 2021, 2:27 pm
Woo Hoo!
Congratulations on going sub-7!
David
Thank you to you both. This forum’s a great resource to learn more about training, fitness etc.
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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flatbread
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by flatbread » July 1st, 2021, 3:51 pm
WayHand wrote: ↑July 1st, 2021, 5:55 am
After rowing on and off since 2014 I rowed a sub 7 today with 6:58.9.
Did this after completing week 15 of the Beginner Pete Plan!
I only aim to row 3 to 4 days a week; now need to keep going to get more PB's.
good on you, WayHand!
55, 1m84, 76kg
RHR 40, MHR 165
10k 37:56, 5k 17:52, 2k 6:52 60' 15720m
2021 power bests on bike: 405w 5', 370w 20', 350w 60'
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WayHand
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by WayHand » July 1st, 2021, 5:29 pm
flatbread wrote: ↑July 1st, 2021, 3:51 pm
good on you, WayHand!
Thanks appreciate your support.
Wayne Handley
Derbyshire UK
53; 6'-2"; 196lbs
2k 6:58.9 (2021)
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aussie nick
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by aussie nick » July 1st, 2021, 8:08 pm
congratulations on the sub 7 Wayne
how much has the BPP improved your PR?
I'm new to rowing but have been following a 3-4 day a week 'version' of the PP - doing the short intervals, a long hard, a long slow and then either a time trial or another long hard row
recently switched it up to include a longer interval session as well in place of the second 'long hard' row.
I definitely prefer the structure of the PP to my friends who just seem to do endless distance at UT3, UT2 and UT1...but maybe my gains will plateau and I'll need to switch up...idk?
either way...great feeling to go sub 7 - well done. You're not finished yet... keep going and improving - I've managed to take 2-3 seconds off my PR the past two 2k time trials I've done...each about a month later than the last, so I'm sure you've got more in you
M/52/6ft/86kg
took up rowing during pandemic
500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m
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aussie nick
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by aussie nick » July 2nd, 2021, 2:53 am
new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PR
I've done a semi regular time trial since I started rowing seriously in Jan and the progression has gone
3.17.4 in late Jan
3.15.9 in early March
3.13.5 in early May
3.12.1 today
goal had been to get into the 3.11s and I was on target til the last 200m when my legs went rubbery, a strap came loose and I just lost my rhythm and strength.
final 200 was 1.37/500m and I fell off the pace.
Full split paces were
1.35.2
1.36.2
1.36.2
1.35.7
1.37.0
still...a PR is a PR and I'm happy with the progression. I feel like sub 3.10 is within my grasp with another few months of consistent training
M/52/6ft/86kg
took up rowing during pandemic
500m 1.26.9
1k 3.08.2
2k 6.39.7
5k 18.02.2
30min 8008m
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iain
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by iain » July 2nd, 2021, 3:20 am
aussie nick wrote: ↑July 2nd, 2021, 2:53 am
new 1k row PB - 3.12.1, an improvement of 1.4 seconds on my last PRFull split paces were
1.35.2
1.36.2
1.36.2
1.35.7
1.37.0
Well done on the PB and best of luck with the 3:10 goal.
Not seen much discussion on pacing 1k. Personally I try neg split (although accept that I will slow at he end). Physiologically tricky as aerobic system takes over 2min to reach full pace, so not sure whether it is optimum to hold back a bit or accept it is anaerobic and try and hang on. Would be interested what rating you did as well, although the rounding in 200m intervals can be misleading, a slowing rating is telling (either didn't force the rating up by reducing slide as necessary or set out at unsustainable rating).
56, lightweight in pace and by gravity. Currently training 3-4 times a week after a break to slowly regain the pitiful fitness I achieved a few years ago. Free Spirit, come join us http://www.freespiritsrowing.com/forum/