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.
Tony Cook
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Re: New Personal Best! Brag About That New Pb!

Post by Tony Cook » October 17th, 2020, 1:39 pm

Dangerscouse wrote:
October 17th, 2020, 5:04 am
Image

PB by 15 seconds, and my previously longest standing PB (Dec 2017), only by three days though as I did my 100k then, and as you may know, was all part of the reason why the 100k was truly horrific.

I did need to get it done, as it was starting to become a mental block, with my inner chimp convincing me I wouldn't beat it. I almost talked myself out of it at 14k, so I just slightly slowed down and realised it was still a possibility. I didn't have any notable wobbles, which was a surprise, but now I'm wondering how much more I could squeeze out if I had more confidence.

Lower back was feeling a bit aggravated so I opted out of the 16 x 1 min 1r, and this felt like it loosened it up.
Top effort! 👍👍
Born 1963 6' 5" 105Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:30.0 - 2k 6:47.6 - 5k 17:59.4 - 6k 22:06.7 - 30min @ 20SPM 8,132m - 10k 39:47.3 - 1 hour 15,691m - HM 1:23:13.1

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

Post by MPx » October 17th, 2020, 6:47 pm

Dangerscouse wrote:
October 17th, 2020, 5:04 am
Image

PB by 15 seconds, and my previously longest standing PB (Dec 2017), ...
Fantastic result well done Stu - just silly quick for that sort of distance.
Mike - 63 HWT 183

Image

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

Post by max_ratcliffe » October 17th, 2020, 8:09 pm

Dangerscouse wrote:
October 17th, 2020, 5:04 am
<>

PB by 15 seconds, and my previously longest standing PB (Dec 2017), only by three days though as I did my 100k then, and as you may know, was all part of the reason why the 100k was truly horrific.

I did need to get it done, as it was starting to become a mental block, with my inner chimp convincing me I wouldn't beat it. I almost talked myself out of it at 14k, so I just slightly slowed down and realised it was still a possibility. I didn't have any notable wobbles, which was a surprise, but now I'm wondering how much more I could squeeze out if I had more confidence.

Lower back was feeling a bit aggravated so I opted out of the 16 x 1 min 1r, and this felt like it loosened it up.
Nice work Stu. No more 100ks planned this time, I hope.
49yo, 82kg
PBs: 1'=328m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46

2020 goals:
1k - sub 3:30; 30' > 7500m; 60' > 14600m; HM sub 1:29.00
2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00;

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

Post by iangallagher » October 17th, 2020, 8:51 pm

Dangerscouse wrote:
October 17th, 2020, 5:04 am
Image

PB by 15 seconds, and my previously longest standing PB (Dec 2017), only by three days though as I did my 100k then, and as you may know, was all part of the reason why the 100k was truly horrific.

I did need to get it done, as it was starting to become a mental block, with my inner chimp convincing me I wouldn't beat it. I almost talked myself out of it at 14k, so I just slightly slowed down and realised it was still a possibility. I didn't have any notable wobbles, which was a surprise, but now I'm wondering how much more I could squeeze out if I had more confidence.

Lower back was feeling a bit aggravated so I opted out of the 16 x 1 min 1r, and this felt like it loosened it up.
That’s such a good session mate. I’m in awe. These long distances really seem to suit! Great effort!!
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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

Post by iangallagher » October 17th, 2020, 10:20 pm

10km for me. Tried yesterday but pulled out at 6km. Just wasn’t feeling right.
Back at it today with a better pacing strategy

Time Meters Pace Watts Cal/Hr S/M
35:31.8 10,000m 1:46.5 289 1294 29 167
3:35.8 1,000m 1:47.9 279 1258 29 143
3:35.6 2,000m 1:47.8 279 1261 29 156
3:35.1 3,000m 1:47.5 281 1268 28 160
3:34.7 4,000m 1:47.3 283 1273 29 163
3:34.4 5,000m 1:47.2 284 1277 29 168
3:34.4 6,000m 1:47.2 284 1277 30 171
3:34.5 7,000m 1:47.2 284 1276 29 173
3:33.6 8,000m 1:46.8 287 1288 31 177
3:33.0 9,000m 1:46.5 290 1297 30 180
3:20.6 10,000m 1:40.3 347 1493 34 189

Felt in control and good and new I’d have a little sprint in me to get the PB
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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

Post by Dangerscouse » October 18th, 2020, 1:44 am

Tony Cook wrote:
October 17th, 2020, 1:39 pm
Top effort! 👍👍
MPx wrote:
October 17th, 2020, 6:47 pm
Fantastic result well done Stu - just silly quick for that sort of distance.
max_ratcliffe wrote:
October 17th, 2020, 8:09 pm
Nice work Stu. No more 100ks planned this time, I hope.
iangallagher wrote:
October 17th, 2020, 8:51 pm
That’s such a good session mate. I’m in awe. These long distances really seem to suit! Great effort!!
Thanks all, I was in two minds whether or not to give it a go at all so it was a nice surprise when i got to five minutes and knew it was a good day.

@Max, nothing planned, but never say never. The 1k and the 100k are the only PBs that aren't set in the past six months, so they keep catching my eye.

@Ian, yeah, I do get into a nice rowing groove, as long as I've got music. It's only been in the past few years that I have realised it though.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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

Post by winniewinser » October 18th, 2020, 3:46 am

iangallagher wrote:
October 17th, 2020, 10:20 pm
10km for me. Tried yesterday but pulled out at 6km. Just wasn’t feeling right.
Back at it today with a better pacing strategy

Time Meters Pace Watts Cal/Hr S/M
35:31.8 10,000m 1:46.5 289 1294 29 167
3:35.8 1,000m 1:47.9 279 1258 29 143
3:35.6 2,000m 1:47.8 279 1261 29 156
3:35.1 3,000m 1:47.5 281 1268 28 160
3:34.7 4,000m 1:47.3 283 1273 29 163
3:34.4 5,000m 1:47.2 284 1277 29 168
3:34.4 6,000m 1:47.2 284 1277 30 171
3:34.5 7,000m 1:47.2 284 1276 29 173
3:33.6 8,000m 1:46.8 287 1288 31 177
3:33.0 9,000m 1:46.5 290 1297 30 180
3:20.6 10,000m 1:40.3 347 1493 34 189

Felt in control and good and new I’d have a little sprint in me to get the PB
The PB tidal wave continues :wink: .....keep it up mate, rich vein of form.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:20.7, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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

Post by Dangerscouse » October 18th, 2020, 5:03 am

iangallagher wrote:
October 17th, 2020, 10:20 pm
10km for me. Tried yesterday but pulled out at 6km. Just wasn’t feeling right.
Back at it today with a better pacing strategy

Time Meters Pace Watts Cal/Hr S/M
35:31.8 10,000m 1:46.5 289 1294 29 167
3:35.8 1,000m 1:47.9 279 1258 29 143
3:35.6 2,000m 1:47.8 279 1261 29 156
3:35.1 3,000m 1:47.5 281 1268 28 160
3:34.7 4,000m 1:47.3 283 1273 29 163
3:34.4 5,000m 1:47.2 284 1277 29 168
3:34.4 6,000m 1:47.2 284 1277 30 171
3:34.5 7,000m 1:47.2 284 1276 29 173
3:33.6 8,000m 1:46.8 287 1288 31 177
3:33.0 9,000m 1:46.5 290 1297 30 180
3:20.6 10,000m 1:40.3 347 1493 34 189

Felt in control and good and new I’d have a little sprint in me to get the PB
That is a very impressive PB mate, and that last 1k is madness.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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

Post by Dino » October 18th, 2020, 10:40 am

iangallagher wrote:
October 17th, 2020, 10:20 pm
10km for me. Tried yesterday but pulled out at 6km. Just wasn’t feeling right.
Back at it today with a better pacing strategy

Time Meters Pace Watts Cal/Hr S/M
35:31.8 10,000m 1:46.5 289 1294 29 167

Felt in control and good and new I’d have a little sprint in me to get the PB
to do 6k at pace yesterday and return today to get it done is good going. The way you write the post it doesn't even sound like it was particularly taxing!!
Congrats on improving your already very good PB :)
52M HWT 18/19, 19/20, 20/21 Team: 50Plus Zwift Rowing
1m 326m, 500m 1:38,7, 1k 3:35.7, 2k 7:17.6, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3

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

Post by MartinSH4321 » October 18th, 2020, 3:28 pm

iangallagher wrote:
October 17th, 2020, 10:20 pm
10km for me. Tried yesterday but pulled out at 6km. Just wasn’t feeling right.
Back at it today with a better pacing strategy

Time Meters Pace Watts Cal/Hr S/M
35:31.8 10,000m 1:46.5 289 1294 29 167
3:35.8 1,000m 1:47.9 279 1258 29 143
3:35.6 2,000m 1:47.8 279 1261 29 156
3:35.1 3,000m 1:47.5 281 1268 28 160
3:34.7 4,000m 1:47.3 283 1273 29 163
3:34.4 5,000m 1:47.2 284 1277 29 168
3:34.4 6,000m 1:47.2 284 1277 30 171
3:34.5 7,000m 1:47.2 284 1276 29 173
3:33.6 8,000m 1:46.8 287 1288 31 177
3:33.0 9,000m 1:46.5 290 1297 30 180
3:20.6 10,000m 1:40.3 347 1493 34 189

Felt in control and good and new I’d have a little sprint in me to get the PB
And one more great effort, very strong! This last k was more than a little sprint I would say :wink:
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.0, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 17:53, 30': 8237m, 30R20: 8088m 10k: 36:51
60': 15779m, HM: 1:21:57
rowing since Jun18, 5mm in Aug20

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

Post by iangallagher » October 18th, 2020, 8:02 pm

thanks all! Was a good day. First time putting all my money on a fast finish. It did make it a much more relaxing experience. Still had to focus mind you during the middle phase but a much nicer way of doing things as opposed to building up a buffer then trying to protect it. That just did me in the day before!
182cm; 89kg; 1km = 3.03.9; 2km = 6.24; 4mins = 1272; 5km = 17.09; 6km = 20.55; 30mins = 8467; 10km= 35.31; 60 minutes = 16179 HM = 1.23.25
Erging since May 2020

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

Post by winniewinser » October 19th, 2020, 4:26 am

iangallagher wrote:
October 18th, 2020, 8:02 pm
thanks all! Was a good day. First time putting all my money on a fast finish. It did make it a much more relaxing experience. Still had to focus mind you during the middle phase but a much nicer way of doing things as opposed to building up a buffer then trying to protect it. That just did me in the day before!
I'm a buffer builder too and that probably did me in the last 30' TT effort. I'm not confident to build through to a faster finish but it probably wastes energy during each split and reduces the fast finish. You nailed this one.
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:20.7, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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

Post by Dangerscouse » October 19th, 2020, 6:57 am

winniewinser wrote:
October 19th, 2020, 4:26 am
I'm a buffer builder too and that probably did me in the last 30' TT effort. I'm not confident to build through to a faster finish but it probably wastes energy during each split and reduces the fast finish. You nailed this one.
I read something recently about this strategy, as some benefit from positive splits, others flat paced and others with neg splits.

I can't remember it perfectly, but it's more about your physiology and where you are on the scale of pulmonary and cardiovascular limitations, or you might be somewhere in the middle.

I couldn't follow the exact science, but it said that if you're respiratory limited you should positive split; delivery limited you should neg split (delivery meaning oxygen and cardiac lag); utilisation limited you should flat pace, but not forgetting that there are combinations of these too as you don't always neatly fit into one box.

The upshot of it is, it's best to experiment and see what works best for you, and not to assume that your assumptions are correct. What may seem like the best idea, may actually be robbing you of performance. I think that has been perfectly highlighted by Ian's recent 10k, albeit Ian is getting fitter and faster regardless of pacing strategy, but there has obviously been a notable uptick in his intra-rowing thoughts.

Personally I defo prefer a neg split, and I'm going to try this for my next 2k, ie no racing start as I'm not sure it helps at all.
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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

Post by winniewinser » October 19th, 2020, 9:15 am

Dangerscouse wrote:
October 19th, 2020, 6:57 am
winniewinser wrote:
October 19th, 2020, 4:26 am
I'm a buffer builder too and that probably did me in the last 30' TT effort. I'm not confident to build through to a faster finish but it probably wastes energy during each split and reduces the fast finish. You nailed this one.
I read something recently about this strategy, as some benefit from positive splits, others flat paced and others with neg splits.

I can't remember it perfectly, but it's more about your physiology and where you are on the scale of pulmonary and cardiovascular limitations, or you might be somewhere in the middle.

I couldn't follow the exact science, but it said that if you're respiratory limited you should positive split; delivery limited you should neg split (delivery meaning oxygen and cardiac lag); utilisation limited you should flat pace, but not forgetting that there are combinations of these too as you don't always neatly fit into one box.

The upshot of it is, it's best to experiment and see what works best for you, and not to assume that your assumptions are correct. What may seem like the best idea, may actually be robbing you of performance. I think that has been perfectly highlighted by Ian's recent 10k, albeit Ian is getting fitter and faster regardless of pacing strategy, but there has obviously been a notable uptick in his intra-rowing thoughts.

Personally I defo prefer a neg split, and I'm going to try this for my next 2k, ie no racing start as I'm not sure it helps at all.
Plus Ian is an Ergborg and not from this planet :wink: :lol: Not sure he runs on oxygen :D
LWTM, 6'2" 48yo, 100m 17.9, 1min 337m, 500m 1:34.2, 1km 3:20.7, 2km 6:53.5, 5km 18:23.2, 6km 22:20.4, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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

Post by Dangerscouse » October 19th, 2020, 10:10 am

winniewinser wrote:
October 19th, 2020, 9:15 am
Plus Ian is an Ergborg and not from this planet :wink: :lol: Not sure he runs on oxygen :D
:lol: :lol: all he needs is some occasional WD40
46 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,331m HM= 1:18:25; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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