New Personal Best! Brag About That New Pb!

[robhely]

New 30r20 PR.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
30:00.0	7,670m	1:57.3	217	1045	20	163
6:00.0	1,530m	1:57.6	215	1039	20	151
12:00.0	1,529m	1:57.7	215	1038	20	158
18:00.0	1,530m	1:57.6	215	1039	20	165
24:00.0	1,532m	1:57.4	216	1042	20	167
30:00.0	1,550m	1:56.1	223	1069	20	174

Great row with solid consistency and obviously some extra reserve at the end. Do you increase the DF for a capped rate row like this?

[robhely]

I'd love a 7:15 2K, where should I sign for that ?

Sub-19 5K ? No way right now. Most likely I'll try it next week but I'd be OK with a few secs off my current.

If you put your 500m and HM results into the Free Spirits calculator it predicts 7:10 for the 2k and 18:57 for the 5k.

It's different for everyone, but for me there's no way I can pull a 1:36ish 500m.

[contdrift86]

New 30r20 PR.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
30:00.0	7,670m	1:57.3	217	1045	20	163
6:00.0	1,530m	1:57.6	215	1039	20	151
12:00.0	1,529m	1:57.7	215	1038	20	158
18:00.0	1,530m	1:57.6	215	1039	20	165
24:00.0	1,532m	1:57.4	216	1042	20	167
30:00.0	1,550m	1:56.1	223	1069	20	174

Great row with solid consistency and obviously some extra reserve at the end. Do you increase the DF for a capped rate row like this?

No, I do all my rows at about 125-127 DF depending on if I am inside or outside, seems to be higher when outside for misc reason. So this was at 125 as I was inside. I only put it higher for anything 1000m and under at the moment. However I am not a "rower" per se, I just use the erg for fitness for my chosen sport as I hate running and I need a decent aerobic and anaerobic fitness level.

[HornetMaX]

I'd love a 7:15 2K, where should I sign for that ?

Sub-19 5K ? No way right now. Most likely I'll try it next week but I'd be OK with a few secs off my current.

If you put your 500m and HM results into the Free Spirits calculator it predicts 7:10 for the 2k and 18:57 for the 5k.

Great, now I can confidently go for 7:10 and 18:57 and blow them halfway through
If I put my 1000m instead of my 500m I get something that seems more realistic: 7:19 for the 2k and 19:12 for the 5k.

RowingLevel predictor based on my 10K says I should be capable of the times below.
I don't do 100/250/3000/6000m but I can confidently say that all the others (500/1000/2000/5000/HM/FM) are very, very optimistic for me.

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Distance Finish Time
100m 	00:16
250m 	00:45
500m 	01:33
1000m 	03:22
2000m 	07:02
3000m 	11:05
5000m 	19:12
6000m 	23:20
10000m 	39:48
HM 	01:25:49
FM 	02:57:01

It's different for everyone, but for me there's no way I can pull a 1:36ish 500m.

Yeah, that weird gap between our 500m is definitely strange. One of us is an outlier, I'm starting to think it's my 500m that is weird.

[Kerry1960]

It just shows we are all different. I can do 1:38 for 500 but you are both much faster than me at 1k and 2k Maybe I can just rate higher for short periods or hold my stroke together at 500 better than some. My 2k looks slow compared to 500/1k times which is something I hope to put right before Christmas..
By the way 500 times are not much use on the Free spirits pace estimator and there is a disclaimer to that effect I think.

[HornetMaX]

By the way 500 times are not much use on the Free spirits pace estimator and there is a disclaimer to that effect I think.

They just say you need a 2s offset to your 500m time for the prediction to be better, but they add it by default so it should just work OK.

"This method of predicting usually gets the 500m wrong by around two seconds. You can leave this value as 2.0 to compensate for that. N.B. This only applies to 500m times entered above – or if you predict a 500m time."

[robhely]

It just shows we are all different. I can do 1:38 for 500 but you are both much faster than me at 1k and 2k Maybe I can just rate higher for short periods or hold my stroke together at 500 better than some. My 2k looks slow compared to 500/1k times which is something I hope to put right before Christmas..
By the way 500 times are not much use on the Free spirits pace estimator and there is a disclaimer to that effect I think.

It's possible that your height makes a difference for the 500m as you'll be pulling longer strokes. Combine that with the ability to rate up without technique falling apart and you're in a good position.

If you're training regularly there's no reason why you can't improve your 2k in the next few weeks. I am going to try my best to get a 1:38 flat on the 500m, but it might be my first PB attempt failure! The 'newbie gains' can't last forever.

[robhely]

Yeah, that weird gap between our 500m is definitely strange. One of us is an outlier, I'm starting to think it's my 500m that is weird.

I would disagree, I think I'm the outlier with the 500, especially when looking at my percentiles. I'm ranked about 30% lower than all of my other distances, which are all within 8%.

[HornetMaX]

Yeah, that weird gap between our 500m is definitely strange. One of us is an outlier, I'm starting to think it's my 500m that is weird.

I would disagree, I think I'm the outlier with the 500, especially when looking at my percentiles. I'm ranked about 30% lower than all of my other distances, which are all within 8%.

Ugh, that's a lot indeed.

Word of caution on the percentiles though: they tend to move around during the season.
Also, it depends if you evaluate with/without age: here below are my percentiles for Gender(M)/Weight(LW)/Verified, with and without Age selected:

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	|	1'	0.5K	1K	2K	5K	10K	HM
--------------------------------------------------------------------
No age	|	83%	80%	82%	78%	78%	83%	83%
Age	|	76%	70%	68%	75%	75%	73%	76%

I prefer to look at the ones without age restriction, because there are more entries, they don't suffer from a jump when your age goes into a new category and, most importantly, they give me higher numbers
But as you can see, you can reach different conclusions depending on what you look at: "no age" says my 1K is good and my 2K & 5K suck (with respect to the rest), but "with age" says kind of the opposite ...

I tend to think the RowingLevel numbers make more sense.

[contdrift86]

New HM PR, but only the 2nd time I've ever done one so was either going to be a PR or not. Reckon I could push it a bit quicker if I were to rate it a bit quicker, but the idea was to just get some decent metres into the legs.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:26:57.5	21,097m	2:03.6	185	937	21	145
17:44.0	4,300m	2:03.7	185	936	21	137
17:43.7	8,600m	2:03.6	185	936	21	143
17:43.4	12,900m	2:03.6	185	937	21	147
17:43.6	17,200m	2:03.6	185	936	21	150
16:02.8	21,097m	2:03.5	186	939	21	151

[aussie nick]

New HM PR, but only the 2nd time I've ever done one so was either going to be a PR or not. Reckon I could push it a bit quicker if I were to rate it a bit quicker, but the idea was to just get some decent metres into the legs.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:26:57.5	21,097m	2:03.6	185	937	21	145
17:44.0	4,300m	2:03.7	185	936	21	137
17:43.7	8,600m	2:03.6	185	936	21	143
17:43.4	12,900m	2:03.6	185	937	21	147
17:43.6	17,200m	2:03.6	185	936	21	150
16:02.8	21,097m	2:03.5	186	939	21	151

superb row - congratulations!

and while you're in PR form...looking at your signature, it seems your 5k deserves a re-test

[contdrift86]

New HM PR, but only the 2nd time I've ever done one so was either going to be a PR or not. Reckon I could push it a bit quicker if I were to rate it a bit quicker, but the idea was to just get some decent metres into the legs.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:26:57.5	21,097m	2:03.6	185	937	21	145
17:44.0	4,300m	2:03.7	185	936	21	137
17:43.7	8,600m	2:03.6	185	936	21	143
17:43.4	12,900m	2:03.6	185	937	21	147
17:43.6	17,200m	2:03.6	185	936	21	150
16:02.8	21,097m	2:03.5	186	939	21	151

superb row - congratulations!

and while you're in PR form...looking at your signature, it seems your 5k deserves a re-test

Currently 4 weeks into the PP5km program so testing at the end of January.

[Sakly]

New HM PR, but only the 2nd time I've ever done one so was either going to be a PR or not. Reckon I could push it a bit quicker if I were to rate it a bit quicker, but the idea was to just get some decent metres into the legs.

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Time	Meters	Pace	Watts	Cal/Hr	S/M	
1:26:57.5	21,097m	2:03.6	185	937	21	145
17:44.0	4,300m	2:03.7	185	936	21	137
17:43.7	8,600m	2:03.6	185	936	21	143
17:43.4	12,900m	2:03.6	185	937	21	147
17:43.6	17,200m	2:03.6	185	936	21	150
16:02.8	21,097m	2:03.5	186	939	21	151

This is not surprising, when looking at your trainings you post.
Well done

Ps: your signature shows 1:27:57.

[HornetMaX]

New HM PR, but only the 2nd time I've ever done one so was either going to be a PR or not. Reckon I could push it a bit quicker if I were to rate it a bit quicker, but the idea was to just get some decent metres into the legs.

I agree rate was a bit low, going higher should help.
But mostly: you max HR was 151 I think you can go way way faster.

[GlennUk]

Great stuff Glenn - and congrats on the PBs and records. Intrigued to see that slides are so much faster for the ultra sprints. I'd understood that they were for helpful for distance but didn't realise there was so much difference on effectively the power stuff, but there's a huge power difference between your 15s slides and 16s static 100m and 1:10LP compared with 1:16 so even at those extremes it looks like you can control the beast. My static is wedged in place as otherwise it moves around too much when doing the short stuff - no doubt highlighting my poor form!

Me thanks, yes interesting, i have heard the slides help, although not entirely sure quite how much. When one is pulling1:10.x its difficult to see how that is just the slides. FWIW i can see that not moving 90kgs lard up and down helps compared with the weight/friction of the erg moving, but not to that extent.

Once thing i did find much easier was rating very highly, much much higher than static. I haven't been back on the static to see if i am also faster there given the difference in power.

I plan to tackle the 500m, 1k and 4 mins also on the slides see how i get on with those.

Then ill revisit the 100m and 1munte, not sure whether ill go round the loop endlessly trying to shave a bit of here and there or not, but its fun at least, hope you are well.

KR Glenn