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

Post by Tandstad » March 26th, 2020, 2:44 am

Thanks a lot guys B) I tried a couple of days ago also, but that was just not the day for it.
boatstopper wrote:
March 25th, 2020, 6:48 pm
Tandstad wrote:
March 25th, 2020, 3:31 pm
Boom, 8641😎🥵💪
That's a nice score, congrats. Curious to know what you rated at?
Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
34YO, 188 cm, 109 kg, NOR. Instagram: jtands
500m: 1:27.5(2013), 1K: 2:59.7(2020), 2K: 6:29.0(2013), 5K: 16:44.5(2020), 6K: 20:53.5(2020), 10K: 35:24.1(2020), 30min: 8641m(2020), 30r20: 8222(2020)

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hjs
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Location: Amstelveen the netherlands

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

Post by hjs » March 26th, 2020, 3:44 am

Tandstad wrote:
March 26th, 2020, 2:44 am
Thanks a lot guys B) I tried a couple of days ago also, but that was just not the day for it.
boatstopper wrote:
March 25th, 2020, 6:48 pm
Tandstad wrote:
March 25th, 2020, 3:31 pm
Boom, 8641😎🥵💪
That's a nice score, congrats. Curious to know what you rated at?
Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
Nice work, fluffy rating and not even on the edge, given the “easy” neg splitting. More to come. :D

Dangerscouse
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Posts: 3284
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » March 26th, 2020, 4:13 am

Tandstad wrote:
March 26th, 2020, 2:44 am
Thanks a lot guys B) I tried a couple of days ago also, but that was just not the day for it.
boatstopper wrote:
March 25th, 2020, 6:48 pm
Tandstad wrote:
March 25th, 2020, 3:31 pm
Boom, 8641😎🥵💪
That's a nice score, congrats. Curious to know what you rated at?
Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
I agree with Henry. I think that 8700m is within your reach.
46 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

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winniewinser
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Location: England

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

Post by winniewinser » March 26th, 2020, 5:50 am

Tandstad wrote:
March 26th, 2020, 2:44 am

Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
I think my heart might explode at those rates for that long :shock:

Young gun with strong heart!
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by max_ratcliffe » March 26th, 2020, 6:05 am

winniewinser wrote:
March 26th, 2020, 5:50 am
Tandstad wrote:
March 26th, 2020, 2:44 am

Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
I think my heart might explode at those rates for that long :shock:

Young gun with strong heart!
I reckon I can keep my HR up there for 30'... unfortunately at nothing like that level of performance! Outstanding work Mr T.
49yo, 82kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 6k=23:39; 30min=7534m; 10k=40.28; 60min=14621m; HM=1:28.22

2020 goals:
1k - sub 3:30; 2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00

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winniewinser
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Location: England

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

Post by winniewinser » March 26th, 2020, 6:45 am

max_ratcliffe wrote:
March 26th, 2020, 6:05 am
winniewinser wrote:
March 26th, 2020, 5:50 am
Tandstad wrote:
March 26th, 2020, 2:44 am

Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
I think my heart might explode at those rates for that long :shock:

Young gun with strong heart!
I reckon I can keep my HR up there for 30'... unfortunately at nothing like that level of performance! Outstanding work Mr T.
True Max.....mine will go there no problem but at those rates +15 I reckon at the moment. Not sure I'd feel to comfortable though :shock:
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by Burko » March 26th, 2020, 10:55 am

Did a 1:32.9 500m today.

Aiming for a sub 7 2k by the end of April so I'm now going pretty much all in on UT1/UT2 with only one interval session a week as I think I've got the power in the legs, it's just holding on for 7 minutes that will stop me.

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

Post by winniewinser » March 26th, 2020, 12:10 pm

Burko wrote:
March 26th, 2020, 10:55 am
Did a 1:32.9 500m today.

Aiming for a sub 7 2k by the end of April so I'm now going pretty much all in on UT1/UT2 with only one interval session a week as I think I've got the power in the legs, it's just holding on for 7 minutes that will stop me.
500m x 8 /2'r is a good indicator for 2km in terms of seeing what might be possible. 750m's intervals also.

Good luck with sub 7
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

Burko
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Joined: July 5th, 2019, 4:27 am

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

Post by Burko » March 26th, 2020, 2:59 pm

winniewinser wrote:
March 26th, 2020, 12:10 pm
Burko wrote:
March 26th, 2020, 10:55 am
Did a 1:32.9 500m today.

Aiming for a sub 7 2k by the end of April so I'm now going pretty much all in on UT1/UT2 with only one interval session a week as I think I've got the power in the legs, it's just holding on for 7 minutes that will stop me.
500m x 8 /2'r is a good indicator for 2km in terms of seeing what might be possible. 750m's intervals also.

Good luck with sub 7
Cheers - I was doing a 4x1000 5r and 8x500 2r once a week each so I'll now alternate them once a week for April.

My 8x500 is 1:49 and 4x1000 is 1:52 which by Paul's Law leaves me looking like CV fitness would be the main problem given the 1.32 500m would extrapolate to around 1:42 (maybe 1:43-1:44 if we take into consideration the rate difference)

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

Post by jimmyshand » March 26th, 2020, 4:47 pm

Fairly easy 30 minutes today, trying to hit 2:00/1,500m exactly for each split and concentrate on good form. Made a total mess of the final two splits, as you can see :lol:

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,500m 2:00.0 203 997 21 152
6:00.0 1,500m 2:00.0 203 997 22 145
12:00.0 1,500m 2:00.0 203 997 21 152
18:00.0 1,500m 2:00.0 203 997 21 154
24:00.0 1,499m 2:00.0 202 995 21 153
30:00.0 1,501m 1:59.9 203 998 21 159

I am very glad I have my own erg right now though, not sure what I'd do without it.
42 years old - 198cm/6'6" - England

PBs -
1k 3:15.6 (Jun 2019) | 2k 6:51.4 (Feb 2019) | 5k 18:16.9 (Oct 2019) | 30min 8,016m (Apr 2019) | 10k 37:53.6 (May 2019) | 60min 15,254m (Apr 2019) | HM 1:25:38.4 (Apr 2019)

Rowing since March 2017. Real name is Alasdair.

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

Post by boatstopper » March 26th, 2020, 5:34 pm

Tandstad wrote:
March 26th, 2020, 2:44 am
Thanks a lot guys B) I tried a couple of days ago also, but that was just not the day for it.
boatstopper wrote:
March 25th, 2020, 6:48 pm
Tandstad wrote:
March 25th, 2020, 3:31 pm
Boom, 8641😎🥵💪
That's a nice score, congrats. Curious to know what you rated at?
Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
30 rate average for 30 minutes is no joke, and something I definitely need to work on for some of my longer test pieces. Is there any specific prep work you do in order to sustain that rate?

Tandstad
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Joined: May 10th, 2013, 7:00 am

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

Post by Tandstad » March 26th, 2020, 6:41 pm

boatstopper wrote:
March 26th, 2020, 5:34 pm
Tandstad wrote:
March 26th, 2020, 2:44 am
Thanks a lot guys B) I tried a couple of days ago also, but that was just not the day for it.
boatstopper wrote:
March 25th, 2020, 6:48 pm


That's a nice score, congrats. Curious to know what you rated at?
Thanks :) rated high for this one:
1:46.2, rate 30, HR 154
1:45.0, rate 30, HR 165
1:44.4, rate 30, HR 173
1:43.7, rate 29, HR 180
1:41.3, rate 30, HR 187

:)
30 rate average for 30 minutes is no joke, and something I definitely need to work on for some of my longer test pieces. Is there any specific prep work you do in order to sustain that rate?
Don't know really, 30-rate is where I am most comfortable it seems. But I think most people do 30R20, and that is considered more impressive, since you are relying more on your strong stroke.

So for my part, no specific prep work to rate 30.

Hopefully rating high will be a benefit, as I need to start working on my 2k PB soon. Will definitely be glancing over to you, even though my goal is far from yours(while you are close to sub 6, I will be happy once I reach sub 6:20 for now :)), inspiration is always positive! Don't know if there are currently any sub 6'ers in here?
34YO, 188 cm, 109 kg, NOR. Instagram: jtands
500m: 1:27.5(2013), 1K: 2:59.7(2020), 2K: 6:29.0(2013), 5K: 16:44.5(2020), 6K: 20:53.5(2020), 10K: 35:24.1(2020), 30min: 8641m(2020), 30r20: 8222(2020)

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hjs
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Posts: 8809
Joined: March 16th, 2006, 3:18 pm
Location: Amstelveen the netherlands

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

Post by hjs » March 27th, 2020, 3:27 am

Tandstad wrote:
March 26th, 2020, 6:41 pm
Don't know really, 30-rate is where I am most comfortable it seems. But I think most people do 30R20, and that is considered more impressive, since you are relying more on your strong stroke.

So for my part, no specific prep work to rate 30.

Hopefully rating high will be a benefit, as I need to start working on my 2k PB soon. Will definitely be glancing over to you, even though my goal is far from yours(while you are close to sub 6, I will be happy once I reach sub 6:20 for now :)), inspiration is always positive! Don't know if there are currently any sub 6'ers in here?
30/20 is more a testpiece. In the end free rate is the best you can.

Being able to rate high is positive, toprowers not seldom rate 35/40 during a 2k, while in training they mostly use lower rates.
Some people who always rate high, are not able to power up during shorter pieces.
You now pulled 143/44 ish and need to pull 134/35, thats a good bit more, but your recent 1k showed you can and you have your build also.
A few 8x 500 pieces could be a good training.
Roughly speaking 8x500 with 1 min rest, at max, is around 2k pace.
With 2min rest, 2k minus 2
With 3.30 rest, 3 to 4 seconds below 2k.

It would surprise me if you did not pull sub 6.20, and more, looking the way your are speeding up.

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

Post by Tandstad » March 27th, 2020, 4:21 am

hjs wrote:
March 27th, 2020, 3:27 am
Tandstad wrote:
March 26th, 2020, 6:41 pm
Don't know really, 30-rate is where I am most comfortable it seems. But I think most people do 30R20, and that is considered more impressive, since you are relying more on your strong stroke.

So for my part, no specific prep work to rate 30.

Hopefully rating high will be a benefit, as I need to start working on my 2k PB soon. Will definitely be glancing over to you, even though my goal is far from yours(while you are close to sub 6, I will be happy once I reach sub 6:20 for now :)), inspiration is always positive! Don't know if there are currently any sub 6'ers in here?
30/20 is more a testpiece. In the end free rate is the best you can.

Being able to rate high is positive, toprowers not seldom rate 35/40 during a 2k, while in training they mostly use lower rates.
Some people who always rate high, are not able to power up during shorter pieces.
You now pulled 143/44 ish and need to pull 134/35, thats a good bit more, but your recent 1k showed you can and you have your build also.
A few 8x 500 pieces could be a good training.
Roughly speaking 8x500 with 1 min rest, at max, is around 2k pace.
With 2min rest, 2k minus 2
With 3.30 rest, 3 to 4 seconds below 2k.

It would surprise me if you did not pull sub 6.20, and more, looking the way your are speeding up.
Thanks for your reply hjs, great information! Being quite new to the erging world, I try to absorb as much information as I can, and you always bring great knowledge.

I am definitely more on the aerobic side of the ladder, but I was also quite surprised by the sub3 1k, so I am hoping with some more 500 meter/sprint training I can push it into the sub 6:20's :)

8x500m @1:34.9 sounds hard, but will give it a try!
34YO, 188 cm, 109 kg, NOR. Instagram: jtands
500m: 1:27.5(2013), 1K: 2:59.7(2020), 2K: 6:29.0(2013), 5K: 16:44.5(2020), 6K: 20:53.5(2020), 10K: 35:24.1(2020), 30min: 8641m(2020), 30r20: 8222(2020)

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

Post by hjs » March 27th, 2020, 4:55 am

Tandstad wrote:
March 27th, 2020, 4:21 am

Thanks for your reply hjs, great information! Being quite new to the erging world, I try to absorb as much information as I can, and you always bring great knowledge.

I am definitely more on the aerobic side of the ladder, but I was also quite surprised by the sub3 1k, so I am hoping with some more 500 meter/sprint training I can push it into the sub 6:20's :)

8x500m @1:34.9 sounds hard, but will give it a try!
Welcome. In the end, rowing is relative simple, its mostly how are you willing to work and get as fit as possible. Strenght is mostly not the limiting factor. Talking about 2k and above. Fast sprinting is a different beast.
Motivation, staying injury free and slowly improving is what its about. At the moment you are doing well, so don,t change to much, cause what you now do works :D

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