Search found 66 matches

by kerosene
August 26th, 2017, 3:56 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 6237
Views: 813058

Re: New Personal Best! Brag About That New Pb!

New 10K PB, still modest at: 39:58.7 (1:59.9 pace) but a big jump to my old 2016 pb of 41:15.6
Noteworty is that I did this at 21 SPM when my last "harder" 10K was 23-24 SPM at over 4 sec slower pace. The old pb was likely even higher.
I like to think that this means improved technique.
by kerosene
August 25th, 2017, 6:14 am
Forum: Training
Topic: What Training Have You Done Today?
Replies: 23764
Views: 2637511

Re: What Training Have You Done Today?

Rod, and others, where are you pulling your interval workouts from? The ones with longer rests I recognize from Peteplan but I see many interesting short rest ones too. Is there any kind of repisitory of good workouts? Ideally with some kind of ballpark pacing ideas. My aim is to have 3 rowing days ...
by kerosene
August 23rd, 2017, 3:13 pm
Forum: Training
Topic: What Training Have You Done Today?
Replies: 23764
Views: 2637511

Re: What Training Have You Done Today?

Yesterday 2k warmup slow 4x1000m, 5 min rest. target at 1:49.2 (2K +1) did 1:48.5 on all except the second where I missed the start by a few seconds (netflix on while rowing, finally got acceptable setup with sounds working :) ) This was not deadly by any means. Next time goal will be 2K pace and i...
by kerosene
August 10th, 2017, 3:51 pm
Forum: Training
Topic: Have you optimised your DragFactor?
Replies: 53
Views: 8658

Re: Have you optimised your DragFactor?

I think the darkhorse video is a bit misleading. Sure you need snappiness and technique to get the watts up at lower DF. Still strong explosive sprinters will not be able to put their max power out at lower df.
by kerosene
August 9th, 2017, 3:46 pm
Forum: Training
Topic: Low HR = much blood to muscles?
Replies: 32
Views: 4426

Re: Low HR = much blood to muscles?

Thanks a lot HJS. Lots of good food for thought. I think at least for now I need something easier mixed in. 15 x 500m, 1 min rest sounds brutal. I guess its matter of pacing to make it feasible.
by kerosene
August 9th, 2017, 1:27 pm
Forum: Training
Topic: Low HR = much blood to muscles?
Replies: 32
Views: 4426

Re: Low HR = much blood to muscles?

So with 3 workouts per week, what kind of routine "generally" makes sense? A hard distance (alternating 5k, 6k, 30min) B intervals (alternating 500m, 1000m, 1500m) C ? More intervals? Another hard distance? Longer semi-hard like 10k or 1? I read a good piece on UT2, and it agreed with you that its p...
by kerosene
August 7th, 2017, 2:20 am
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 6237
Views: 813058

Re: New Personal Best! Brag About That New Pb!

Updating my PBs to be more current. 5K 19:22.7 (from 19:42.6). Did this a few days back. Pretty solid effort - not a true "digging deep" experience but I think I did good for my level. 500m yesterday 1:30.8 (from 1:33.2 or something) this was a bit disappointing as old best was from when I just star...
by kerosene
August 4th, 2017, 1:55 pm
Forum: Training
Topic: 6k erg test
Replies: 12
Views: 2229

Re: 6k erg test

If I pull a 2:04 for 5000m but then bring my split down to a 1:52 for the last 1000, what will my final time be? 19y old hvwt female, first 6k test. 2k PB 7:14 As stated earlier many times strategy should be with more or less even splits. If you are saving for 10sec/500m improvement on the last km ...
by kerosene
August 1st, 2017, 5:06 am
Forum: Training
Topic: Got my Model D machine, need some advices!
Replies: 4
Views: 1471

Re: Got my Model D machine, need some advices!

Echoing what has been said. I also got own rower - xmas 2015. I have used it quite little in last 1.5 years but now picking up again. I recommend doung varying workouts and reading about established training programs. Such as Pete plan (main plan and beginner plan). Even if these plans are not exact...
by kerosene
July 30th, 2017, 4:50 pm
Forum: Training
Topic: New Personal Best! Brag About That New Pb!
Replies: 6237
Views: 813058

Re: New Personal Best! Brag About That New Pb!

new 2k pb at 7:12.9
Just got back to rowing after sporadic barely existing training past 2 years. Old pb was 7:24.9 and it was from Jan 2016 after 1 month from getting my c2 rower.
goal is to get below 7k for January national erg championships.
by kerosene
July 30th, 2017, 4:45 pm
Forum: Training
Topic: question about realistic 2k improvements for relative newbie
Replies: 15
Views: 2894

Re: question about realistic 2k improvements for relative ne

Should be easy, given your build. Could be done on 3/4 sessions a week in a few months time. The fastest way is doing 2/3 hard sessions a week, interval and standalone. This is not the way to build a base, but for sub7 you don,t need that. In the longer run, you could be a lot faster, for that you ...
by kerosene
July 30th, 2017, 4:35 pm
Forum: Training
Topic: question about realistic 2k improvements for relative newbie
Replies: 15
Views: 2894

Re: question about realistic 2k improvements for relative ne

as said most times I posted are from 2016 and since I have lowered my drag factor, tried to work on technique by lowering spm and concentrating on it. All this makes my old times quite obsolete. So I tried today a 2k test. My game plan was 1:49 pace average with 500m sections as follows: 1:50, 1:49,...
by kerosene
July 27th, 2017, 3:41 pm
Forum: Training
Topic: question about realistic 2k improvements for relative newbie
Replies: 15
Views: 2894

Re: question about realistic 2k improvements for relative ne

Thanks a lot for thoutful replies. I will repond properly later. A lot of good pointers already.
by kerosene
July 26th, 2017, 3:46 am
Forum: Training
Topic: question about realistic 2k improvements for relative newbie
Replies: 15
Views: 2894

question about realistic 2k improvements for relative newbie

Physical stats 39yo (turning 40 next month) 210 lbs 6'4" ERG experience About 300,000 meters since xmas 2015 on erg. So quite little, did row more on 2016 spring but since then we got our second kid and new job ... jada jada. Since January this year I started in adult beginner olympic lifting group...
by kerosene
May 16th, 2016, 4:36 am
Forum: Training
Topic: Weight Gaining in lightweight rowing
Replies: 1
Views: 803

Re: Weight Gaining in lightweight rowing

gaining weight is about eating. GOMAD - gallon of milk a day is one strategy. I think its a bit crazy but it is being used by lifters. The main point is that you need a lot of calories and building blocks to gain. The slow lifts strategy is unknown to me but sounds questionable. Heavy squats and dea...