New Personal Best! Brag About That New Pb!

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

Post by Tenshuu » March 13th, 2019, 10:28 pm

Gammmmo wrote:
March 13th, 2019, 6:14 pm
@Tenshu/Henry - lots of short, half strokes just keeping it spinning on 1:25s. Was tying up slightly at the end....saw a 1:27.
That "keep it spinning" mindset is a bear. The spring off of your compression goes slack but the upper back is strong - just need a little help from the legs to start the drive strong when you're at those last seconds.
30M 5'7" 190LBs

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » March 14th, 2019, 2:21 am

1k PB - 3:09.5 :-)

Time Meters Pace Watts Cal/Hr S/M
3:09.5 1,000m 1:34.7 411 1716 32 152
0:18.3 100m 1:31.4 457 1872 33 120
0:19.3 200m 1:36.5 389 1640 28 141
0:19.2 300m 1:35.9 396 1661 31 149
0:19.2 400m 1:35.9 396 1661 31 154
0:19.2 500m 1:35.9 396 1661 31 157
0:19.3 600m 1:36.5 389 1640 31 159
0:19.3 700m 1:36.5 389 1640 31 160
0:19.0 800m 1:35.0 408 1704 35 161
0:18.4 900m 1:32.0 449 1846 36 161
0:18.3 1,000m 1:31.4 457 1872 36 161
https://log.concept2.com/profile/1203757/log/37428233

My plan was to do it according to Keith's scheme and the first 500m were as I wished but than I s**t my pants and thought "no, I can't speed up for another 50 stokes". So, instead of 1:35 I did 1:36.5 for 200m and then recognized I could have gone faster. So speed up, the last 200m were good.
So I'm VERY pleased with the time, sub 3:10 was a big goal! And to know a faster time was possible is good for my next TT :-)

Thanks Keith for your help!
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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

Post by Gammmmo » March 14th, 2019, 3:59 am

@Martin - sub 3:10...always nice to dip under a particular time "block". Build some endurance and that time should come down further obvs as the 1K is still fairly aerobic. Good job...
Paul, 47M, 5'11" 75kg (+10!), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » March 14th, 2019, 4:26 am

Gammmmo wrote:
March 14th, 2019, 3:59 am
@Martin - sub 3:10...always nice to dip under a particular time "block". Build some endurance and that time should come down further obvs as the 1K is still fairly aerobic. Good job...
Thanks Gammmmo! You're right, my lack of endurence prevent me from faster times, even 1min and 500m I'm sure. My focus is on improving my aerobic capacity and I had some nice gains in the last 6 months, but still a lot of work to do :-) In the next weeks I'll try to achive new PB for 10k and 30min, sub 38:45 and >7850 should be possible, a long way ahead to match your scores :D
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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

Post by hjs » March 14th, 2019, 4:44 am

MartinSH4321 wrote:
March 14th, 2019, 2:21 am
1k PB - 3:09.5 :-)

Time Meters Pace Watts Cal/Hr S/M
3:09.5 1,000m 1:34.7 411 1716 32 152
0:18.3 100m 1:31.4 457 1872 33 120
0:19.3 200m 1:36.5 389 1640 28 141
0:19.2 300m 1:35.9 396 1661 31 149
0:19.2 400m 1:35.9 396 1661 31 154
0:19.2 500m 1:35.9 396 1661 31 157
0:19.3 600m 1:36.5 389 1640 31 159
0:19.3 700m 1:36.5 389 1640 31 160
0:19.0 800m 1:35.0 408 1704 35 161
0:18.4 900m 1:32.0 449 1846 36 161
0:18.3 1,000m 1:31.4 457 1872 36 161
https://log.concept2.com/profile/1203757/log/37428233

My plan was to do it according to Keith's scheme and the first 500m were as I wished but than I s**t my pants and thought "no, I can't speed up for another 50 stokes". So, instead of 1:35 I did 1:36.5 for 200m and then recognized I could have gone faster. So speed up, the last 200m were good.
So I'm VERY pleased with the time, sub 3:10 was a big goal! And to know a faster time was possible is good for my next TT :-)

Thanks Keith for your help!
Nice, I would say give it a few goes, there is clearly a good bit extra to gain. Rating wise, and energy left at the finish.

Nevertheless Congrats :D
For my training see twitter @Hjsrowing

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » March 14th, 2019, 5:16 am

hjs wrote:
March 14th, 2019, 4:44 am

Nice, I would say give it a few goes, there is clearly a good bit extra to gain. Rating wise, and energy left at the finish.

Nevertheless Congrats :D
Thanks Henry, I'll soon try it once more, now 3:08.X is the goal!
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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

Post by hjs » March 14th, 2019, 5:41 am

Gammmmo wrote:
March 13th, 2019, 6:14 pm
@Tenshu/Henry - lots of short, half strokes just keeping it spinning on 1:25s. Was tying up slightly at the end....saw a 1:27.
Just saw a fast 2k, 5.36, rating 37.. The key to fast erging is being able to rate high.
For my training see twitter @Hjsrowing

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

Post by hjs » March 14th, 2019, 5:43 am

MartinSH4321 wrote:
March 14th, 2019, 5:16 am
hjs wrote:
March 14th, 2019, 4:44 am

Nice, I would say give it a few goes, there is clearly a good bit extra to gain. Rating wise, and energy left at the finish.

Nevertheless Congrats :D
Thanks Henry, I'll soon try it once more, now 3:08.X is the goal!
Sounds very doable, your base speed is high enough, if your fitness catches up a bit ....
For my training see twitter @Hjsrowing

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

Post by Dino » March 14th, 2019, 6:35 am

MartinSH4321 wrote:
March 14th, 2019, 2:21 am
1k PB - 3:09.5 :-)
Super time... well done. :D
From my point of view (i.e. no expert on these things) pacing looks very good... got it moving in the first 100, settled into nice pace and then ramped up last 200. Looks like a well contained max effort.
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (80th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » March 14th, 2019, 7:09 am

Dino wrote:
March 14th, 2019, 6:35 am
Super time... well done. :D
From my point of view (i.e. no expert on these things) pacing looks very good... got it moving in the first 100, settled into nice pace and then ramped up last 200. Looks like a well contained max effort.
Thanks Dino! :-)
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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

Post by KeithT » March 14th, 2019, 11:48 am

MartinSH4321 wrote:
March 14th, 2019, 2:21 am
1k PB - 3:09.5 :-)

Time Meters Pace Watts Cal/Hr S/M
3:09.5 1,000m 1:34.7 411 1716 32 152
0:18.3 100m 1:31.4 457 1872 33 120
0:19.3 200m 1:36.5 389 1640 28 141
0:19.2 300m 1:35.9 396 1661 31 149
0:19.2 400m 1:35.9 396 1661 31 154
0:19.2 500m 1:35.9 396 1661 31 157
0:19.3 600m 1:36.5 389 1640 31 159
0:19.3 700m 1:36.5 389 1640 31 160
0:19.0 800m 1:35.0 408 1704 35 161
0:18.4 900m 1:32.0 449 1846 36 161
0:18.3 1,000m 1:31.4 457 1872 36 161
https://log.concept2.com/profile/1203757/log/37428233

My plan was to do it according to Keith's scheme and the first 500m were as I wished but than I s**t my pants and thought "no, I can't speed up for another 50 stokes". So, instead of 1:35 I did 1:36.5 for 200m and then recognized I could have gone faster. So speed up, the last 200m were good.
So I'm VERY pleased with the time, sub 3:10 was a big goal! And to know a faster time was possible is good for my next TT :-)

Thanks Keith for your help!
Woohoo!! Was very happy to see this and glad I could provide some insight for you. The pacing really wasn't bad at all and close to what I suggested, especially seeing the low splits at the end shows you could have held the middle splits more. Next time I would follow the same strategy and just aim to hold the middle closer to 1:35. Great time and you got more!
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:48

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » March 14th, 2019, 1:58 pm

Gammmmo wrote:
March 13th, 2019, 9:33 am
Now that's what I'm talking about...+4m on previous PB and a target I've had for months. Very pleased.

Image
Yes Paul!! Very happy for you mate!! r55 is crazy!
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » March 14th, 2019, 2:02 pm

MartinSH4321 wrote:
March 14th, 2019, 2:21 am
1k PB - 3:09.5 :-)

Time Meters Pace Watts Cal/Hr S/M
3:09.5 1,000m 1:34.7 411 1716 32 152
0:18.3 100m 1:31.4 457 1872 33 120
0:19.3 200m 1:36.5 389 1640 28 141
0:19.2 300m 1:35.9 396 1661 31 149
0:19.2 400m 1:35.9 396 1661 31 154
0:19.2 500m 1:35.9 396 1661 31 157
0:19.3 600m 1:36.5 389 1640 31 159
0:19.3 700m 1:36.5 389 1640 31 160
0:19.0 800m 1:35.0 408 1704 35 161
0:18.4 900m 1:32.0 449 1846 36 161
0:18.3 1,000m 1:31.4 457 1872 36 161
https://log.concept2.com/profile/1203757/log/37428233

My plan was to do it according to Keith's scheme and the first 500m were as I wished but than I s**t my pants and thought "no, I can't speed up for another 50 stokes". So, instead of 1:35 I did 1:36.5 for 200m and then recognized I could have gone faster. So speed up, the last 200m were good.
So I'm VERY pleased with the time, sub 3:10 was a big goal! And to know a faster time was possible is good for my next TT :-)
Great effort Martin. That last 100m looks really painful, and very strong
45 HWT; 6' 4"; Liverpool 1k= 3:09; 2k= 6:36; 5k= 17:27; 6k= 21:23; 10k= 36:21 30mins= 8,356m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 100k= 7:52:44; 12hrs = 153km

"You reap what you Row"

Instagram: stuwenman

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

Post by SowfLondonRower » March 14th, 2019, 5:26 pm

Decided to do a HM for the first time today, kind of on a whim... So a default PB: 1:29:49.2.

Image

Hadn't done real prep so gave myself a soft-ish target of 90mins. Ended up with a few blisters on my right hand but otherwise body feels fairly fine - probably could have pushed the pace slightly. Still, happy with it for a first go
Rob, 26, 6'2", South London, new to rowing.

Started BPP 16/07/2018 @104kg. Finished 18/01/2019 @86kg.

Image

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » March 15th, 2019, 2:28 am

KeithT wrote:
March 14th, 2019, 11:48 am
MartinSH4321 wrote:
March 14th, 2019, 2:21 am
1k PB - 3:09.5 :-)
Woohoo!! Was very happy to see this and glad I could provide some insight for you. The pacing really wasn't bad at all and close to what I suggested, especially seeing the low splits at the end shows you could have held the middle splits more. Next time I would follow the same strategy and just aim to hold the middle closer to 1:35. Great time and you got more!
:D Thanks Keith, your insights were really helpful! Next time I'll have the confidence in the middle splits. I'm really happy with my improvements, but it's a long, long way to match your current times :wink:

Bad to hear you're down with a flu, I hope you get well soon! But to see it positive, a break from training every now and then to regenerate can be helpful. I'm often to motivated to take breaks even if I need them and only illness can stop me, it sounds like you behave alike :D
Martin, 36, from Austria, 186cm / 101Kg (6ft1/223lb)
LP: 1:09,7, 100m: 15,2, 1': 369m, 500m: 1:23,1
1k: 3:09,5, 2k: 6:46,9, 5k: 18:32, 30': 7.873m, 10k: 38:06,
60': 15.085m, HM: 1:25:40
rowing since 2018-06, 1st mil meters in Feb19

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