New Personal Best! Brag About That New Pb!

[OtwSL]

Congratulation!
Nice improvement, and very good times.

David

Thanks David! I'm afraid most of my improvement has been from learning to suffer, rather than increased fitness. If that's the case, improvement will come much slower in the future, as it's hard to imagine suffering more .

Today's row resulted in a surprise 5K PB. Started off around 1:54 with the plan to stay there. With 3K to go I was at my previous PB pace, so decided to ramp things up a little. At 1K to go my right quad started to cramp. I had been reading 'How Bad Do You Want It' before getting on the erg, so couldn't help but tell myself to ignore the cramp and push through.

As a result, I'm hobbling around quite uncomfortable now.

But... worth it! 10+ seconds faster than 2 months ago.

Time Meters Pace Watts Cal/Hr S/M
18:42.6 5,000m 1:52.2 247 1150 32 158
3:47.3 1,000m 1:53.6 238 1119 31 150
3:45.9 2,000m 1:52.9 243 1135 32 154
3:44.0 3,000m 1:52.0 249 1156 33 160
3:44.4 4,000m 1:52.2 248 1152 33 164
3:41.0 5,000m 1:50.5 259 1192 34 162

Great time Mark! That suggests that you're already at your 7:05! Obviously predictions can be wrong as I always find my 2k is 4 seconds slower than predicted. Still that is a very strong row fantastic job!

[VeloMark]

Stu and Scott, thank you both. It was a nice surprise, and now I'm thinking I'd like to try again in a month or so with a PB in mind from the get go. I'm still focused on the 2K, but I suspect I may have more potential @ 5K and longer. At 68 kg raw power is not my forte, but I've never been one to give up without a fight

[Gammmmo]

Stu/Scott/Mark:

[Anth_F]

Good Day,
I was very happy with my HM PB yesterday so I went after a FM PB for the end of the holiday challenge and nailed it.

42195 @ 2:09.3 for 3:01:53.

@danger was right, there was no way a sub 3hr was happening this time, but I still managed over 8 minutes cut. Next time.

Have a great Holiday

David

Finally had a bit spare me time and chance to read and catchup on the goings on lately in here.

Nice work... pulling 2:09 pace for 3 hours i bet certainly takes it outta ya. Congrats on completing your FM too!

Another crack at the 2k after Thursdays disappointment.
Pleased to report a 5 second PB.

2000m 7:12.5 @1:48.1 27spm
400m 1:27.1 @1:48.8 27spm
800m 1:27.2 @1:49.0 27spm
1200m 1:26.9 @1:48.6 27spm
1600m 1:26.7 @1:48.3 27spm
2000m 1:24.7 @1:45.8 28spm

Well I've proven to myself that I can do a 2k without handling down. Last split shows there is still a bit to improve but it's good to get the PB. Thanks to everyone that helped me after my HD! Woohoo!

Well done, Scott! Nice time that, and lots more to come in the future

Today's row resulted in a surprise 5K PB. Started off around 1:54 with the plan to stay there. With 3K to go I was at my previous PB pace, so decided to ramp things up a little. At 1K to go my right quad started to cramp. I had been reading 'How Bad Do You Want It' before getting on the erg, so couldn't help but tell myself to ignore the cramp and push through.

As a result, I'm hobbling around quite uncomfortable now.

But... worth it! 10+ seconds faster than 2 months ago.

Time Meters Pace Watts Cal/Hr S/M
18:42.6 5,000m 1:52.2 247 1150 32 158
3:47.3 1,000m 1:53.6 238 1119 31 150
3:45.9 2,000m 1:52.9 243 1135 32 154
3:44.0 3,000m 1:52.0 249 1156 33 160
3:44.4 4,000m 1:52.2 248 1152 33 164
3:41.0 5,000m 1:50.5 259 1192 34 162

Solid effort on that 5k, especially in the last k to find the extra gear! Congrats.

[JerekKruger]

30' PB: 7818m.

At the limit of my aerobic fitness (new highest MHR too!), so I need to work on that element in 2018. Overall though happy as this was my third day in a row attempting the 30' and I HD'd on both of the first two days at 20'. I think the trick was going out slowly, maintaining a consistent, moderate pace in the middle 15' (but not so slow that I fell out of contention), picking up in the last four splits, and sprinting to the line in the last 3'. That last split nearly killed me.

Just spotted this Rob. Nicely done. By the looks of your splits I think you could go further if you paced it more evenly, though this might be more mentally tough.

Sounds like you had very much the same experience as I did HDing around the 20 minute mark. I think the mistake I made was focusing on getting the first 5km out of the way, reminding myself that I was rowing it slower than my 5km PB so it couldn't be that hard. Problem was the remaining 2.5-3km is still a pretty long distance to row at a fairly fast pace.

Thanks. I could probably work on SR next time.

It's not something to worry about too much. The fact that you're going faster at a lower stroke rate is a sign that your stroke is getting more powerful which is very much a good thing. I was just surprised you were rowing it below 30 (I think my 2k PB was rowed at 31 average).

[OtwSL]

Thanks Anth and Gammmmo!

It's not something to worry about too much. The fact that you're going faster at a lower stroke rate is a sign that your stroke is getting more powerful which is very much a good thing. I was just surprised you were rowing it below 30 (I think my 2k PB was rowed at 31 average).

I guess. It would be interesting to see if I go any faster at a higher SR though. I presume I'd go a fair bit faster.

[RWAGR]

@Tom- thanks and agreed re splits. Problem of course is not knowing when it is going to feel like a "PB Day" and therefore not knowing when starting out if the pace can be sustained. That definitely didn't feel like a PB Day...

[VeloMark]

Thanks Anth, thanks Gammmmo! Appreciate the inspiration you both provide!

[JerekKruger]

@Tom- thanks and agreed re splits. Problem of course is not knowing when it is going to feel like a "PB Day" and therefore not knowing when starting out if the pace can be sustained. That definitely didn't feel like a PB Day...

Makes sense. The 30 minute piece is a particularly nasty one to pace in my experience: fast enough that you will accumulate a lot of lactate by the end but long enough that it's hard to simply push through the pain. Give me a 5km any day.

[Shawn Baker]

10x 100m on 2m rest- avg 1:08.0! (47spm at max drag) New lifetime PB and was actually pretty comfy, looking to have a nice 2018, full carnivore!

[Dangerscouse]

@ Shawn, that's unbelievably fast.

[T_M]

10x 100m on 2m rest- avg 1:08.0! (47spm at max drag) New lifetime PB and was actually pretty comfy, looking to have a nice 2018, full carnivore!

Congrats Shawn...that's HUGE!

[RWAGR]

Last PB of the year and happy with the strong finish!

5k in 18.39.1, an improvement of 7” on my previous!

Good race plan- negative splits and started v relaxed with no expectation of PB. Just wanted a sub-19 time. This meant stress had not drained my tank and last 2k were v fast although really only sprinted last 500. High stroke rate throughout was fine. Drag 125/6 a little lower than I use for training and warm up.
Split paces:
1.53.9 r28 HR 151
1.53.6 r29 HR 160
1.53.2 r30 HR 165
1.51.3 r31 HR 172
1.47.4 r34 HR 180

[JerekKruger]

Very nice Rob. 18:30 next.

[RWAGR]

Thanks Tom- that's the plan!