New Personal Best! Brag About That New Pb!

[HornetMaX]

https://log.concept2.com/share/700948/81929533

Male 48 lw

Neg splits, never happened to me

BTW, you're LW or HW ?

I marked the answer for you

Seen that but that's not what's in his profile on the logbook: the logbook session says LW too, but his profile says 81.69Kg so one of the two is wrong (likely the profile, probably more chances for people to forget to update it).

[Quitsa Strider]

Neg splits, never happened to me

BTW, you're LW or HW ?

I marked the answer for you

Seen that but that's not what's in his profile on the logbook: the logbook session says LW too, but his profile says 81.69Kg so one of the two is wrong (likely the profile, probably more chances for people to forget to update it).

Not sure where the 81.69 kg came from but I’m lightweight @74kg / 164 pounds.

On the negative splits, I’ve been pacing for negative splits in all my workouts (intervals, steady state, what have you) and nearly always eke out negative splitting. This 10k was mainly different as I didn’t really know where my fitness was and what was possible for a quicker 10k hence the giant jump in splits across the piece when as I crossed each 2k down I mentally reset expectation for the 2k ahead and upped the pressure.

I’m quite hopeful I can go faster still with a good warmup and aiming for a nice round 250 watt target across the whole piece.

[HornetMaX]

Not sure where the 81.69 kg came from but I’m lightweight @74kg / 164 pounds.

From here: https://log.concept2.com/profile/700948/
But now it says 74Kg, I'm 200% sure it was saying 81.69Kg when I checked before posting Weird

[Quitsa Strider]

Not sure where the 81.69 kg came from but I’m lightweight @74kg / 164 pounds.

From here: https://log.concept2.com/profile/700948/
But now it says 74Kg, I'm 200% sure it was saying 81.69Kg when I checked before posting Weird

@HornetMaX - you aren’t imaging things, it looks like ErgData had that odd number in it and I fixed it once y’all alerted me.

[penkethj]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,668m 1:57.3 216 1044 23 168
6:00.0 1,529m 1:57.7 215 1038 24 158
12:00.0 1,530m 1:57.6 215 1039 22 164
18:00.0 1,531m 1:57.5 215 1041 23 170
24:00.0 1,532m 1:57.4 216 1042 24 174
30:00.0 1,546m 1:56.4 222 1063 26 177

Needed something good today after yesterdays effort. So picked one of my low hanging fruit distances and went for a PB.
Added 383 metres, but more importantly got the pacing right today.

[Dangerscouse]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,668m 1:57.3 216 1044 23 168
6:00.0 1,529m 1:57.7 215 1038 24 158
12:00.0 1,530m 1:57.6 215 1039 22 164
18:00.0 1,531m 1:57.5 215 1041 23 170
24:00.0 1,532m 1:57.4 216 1042 24 174
30:00.0 1,546m 1:56.4 222 1063 26 177

Needed something good today after yesterdays effort. So picked one of my low hanging fruit distances and went for a PB.
Added 383 metres, but more importantly got the pacing right today.

Wow, that's a huge improvement

[Toshtham]

Been off the erg for over 6 years to focus on running and cycling. Recently I jumped back on the erg and have huffed and puffed my way through about half a dozen sessions. The actual pace didn't seem too bad at all especially as I'm 55 (LWT) now. So I looked at the logbook to see my old PB's and noticed my 10k was bad relative to all my other PB's i.e. it was worse than my half mara PB!

So today I did a 20min WU off the erg and strapped in for a hard session. My PB was 41:05 and for some reason I thought I could go sub 40 so went for it holding 2:00min pace. Every 2k split was faster and by the end I was giving it my all to hit 39:50. I am so chuffed with that and can't quite believe it. Because I keep getting niggly little run injuries, I'm now going to focus on more strength work and building up the metres on the ERG to have a crack at my Marathon PB of 2:54.

Buzzing.

[penkethj]

Been off the erg for over 6 years to focus on running and cycling. Recently I jumped back on the erg and have huffed and puffed my way through about half a dozen sessions. The actual pace didn't seem too bad at all especially as I'm 55 (LWT) now. So I looked at the logbook to see my old PB's and noticed my 10k was bad relative to all my other PB's i.e. it was worse than my half mara PB!

So today I did a 20min WU off the erg and strapped in for a hard session. My PB was 41:05 and for some reason I thought I could go sub 40 so went for it holding 2:00min pace. Every 2k split was faster and by the end I was giving it my all to hit 39:50. I am so chuffed with that and can't quite believe it. Because I keep getting niggly little run injuries, I'm now going to focus on more strength work and building up the metres on the ERG to have a crack at my Marathon PB of 2:54.

Buzzing.

Great effort that well done!! I’ve also come over to rowing last couple of months after a running injury. After years of long distance running it’s amazing how much load I can do on the erg and recover so quickly compared to running. Your FM PB is already very strong so look forward to seeing what you accomplish here.

[Dangerscouse]

Buzzing.

And so you should be!! That's a really good result, especially with only six previous sessions following a long lay off.

[Gustel]

1hr hard row with a heart rate cap of 154 as part of my marathon training. I thought that a pace of 1:57-1:58 would work well. I had to slow down a little at the end to keep it below 154.

Very happy with a new PB by 267m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,312m 1:57.5 215 1041 26 150
10:00.0 2,563m 1:57.0 218 1051 25 145
20:00.0 2,589m 1:55.8 225 1074 26 150
30:00.0 2,557m 1:57.3 217 1045 27 151
40:00.0 2,546m 1:57.8 214 1036 27 152
50:00.0 2,529m 1:58.6 210 1021 27 153
1:00:00.0 2,528m 1:58.6 209 1020 27 154

[Gustel]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,668m 1:57.3 216 1044 23 168
6:00.0 1,529m 1:57.7 215 1038 24 158
12:00.0 1,530m 1:57.6 215 1039 22 164
18:00.0 1,531m 1:57.5 215 1041 23 170
24:00.0 1,532m 1:57.4 216 1042 24 174
30:00.0 1,546m 1:56.4 222 1063 26 177

Needed something good today after yesterdays effort. So picked one of my low hanging fruit distances and went for a PB.
Added 383 metres, but more importantly got the pacing right today.

That’s a really big jump in meters. Also quite a low stroke rate for most of it. Is this normal for you?

[Dangerscouse]

1hr hard row with a heart rate cap of 154 as part of my marathon training. I thought that a pace of 1:57-1:58 would work well. I had to slow down a little at the end to keep it below 154.

Very happy with a new PB by 267m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,312m 1:57.5 215 1041 26 150
10:00.0 2,563m 1:57.0 218 1051 25 145
20:00.0 2,589m 1:55.8 225 1074 26 150
30:00.0 2,557m 1:57.3 217 1045 27 151
40:00.0 2,546m 1:57.8 214 1036 27 152
50:00.0 2,529m 1:58.6 210 1021 27 153
1:00:00.0 2,528m 1:58.6 209 1020 27 154

Well done, big PB!! Was slowing down hard to do? I quite often find it's the harder option especially as it's a big PB, and you know it could be bigger.

[penkethj]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,668m 1:57.3 216 1044 23 168
6:00.0 1,529m 1:57.7 215 1038 24 158
12:00.0 1,530m 1:57.6 215 1039 22 164
18:00.0 1,531m 1:57.5 215 1041 23 170
24:00.0 1,532m 1:57.4 216 1042 24 174
30:00.0 1,546m 1:56.4 222 1063 26 177

Needed something good today after yesterdays effort. So picked one of my low hanging fruit distances and went for a PB.
Added 383 metres, but more importantly got the pacing right today.

That’s a really big jump in meters. Also quite a low stroke rate for most of it. Is this normal for you?

To be honest I’ve only really started rowing properly last couple of months. So don’t really know exactly what stroke rates I use at different distances. Haven’t done many rows under 10,000m recently so my stroke rate tends to be around 20-23 from what I can see.
Should I be trying to get that figure up a lot more on the shorter distance stuff?

[Dangerscouse]

To be honest I’ve only really started rowing properly last couple of months. So don’t really know exactly what stroke rates I use at different distances. Haven’t done many rows under 10,000m recently so my stroke rate tends to be around 20-23 from what I can see.
Should I be trying to get that figure up a lot more on the shorter distance stuff?

It's quite subjective. Personally I row everything for a TT up to HM at r28ish, and my FM and 50k were r24.

That doesn't mean that this will be ideal for you, as it's more about finding what feels most efficient in terms of power, breathing sequence, aerobic capabilities etc.

I would try and increase stroke rate, if only to see how it feels. As it might be a case of adapting to it, don't make a judgement for at least 5 or 6 sessions, or use a rate ladder / variable rate throughout a session e.g r22 then r26 and back down to r22 etc for whatever interval splits that you want to use

[Gustel]

1hr hard row with a heart rate cap of 154 as part of my marathon training. I thought that a pace of 1:57-1:58 would work well. I had to slow down a little at the end to keep it below 154.

Very happy with a new PB by 267m.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,312m 1:57.5 215 1041 26 150
10:00.0 2,563m 1:57.0 218 1051 25 145
20:00.0 2,589m 1:55.8 225 1074 26 150
30:00.0 2,557m 1:57.3 217 1045 27 151
40:00.0 2,546m 1:57.8 214 1036 27 152
50:00.0 2,529m 1:58.6 210 1021 27 153
1:00:00.0 2,528m 1:58.6 209 1020 27 154

Well done, big PB!! Was slowing down hard to do? I quite often find it's the harder option especially as it's a big PB, and you know it could be bigger.

Thanks. Not really. Maybe it would have been hard had I chased a PB or a round number. Today, I knew from the start that it would be a PB because my fitness has improved a lot over the last few month. Still, even with a heart rate cap it is a hard workout for me. I am looking forward to my rest day tomorrow.