New Personal Best! Brag About That New Pb!

[Shrogran]

I can relate to that. My powerlifting days are def over. I just keep training cause i love it. My numbers have declined a lot ofcourse, but i am glad i can hold them steady for now. Even tho i accept that repping 550+ lbs off the floor is a memory now, i would sell my soul to be able to do it just once again.
But thats what it is. I am glad that on the rower i started off wrong. So now there is still a lot of progress i can make.

[DanielJ]

Just found 10 minutes spare and ran down to the gym to give the mile a go, and managed 5:53.9 (interpolated from 5:54.1 for 1610 metres ), which is 1:49.9/500m and a PB by about 7 seconds over the distance.

Given my 10k of 2:01.9 a few weeks ago, I probably should be going much faster over the mile, but I just don't yet have the cardio to maintain 32+ spm. The first half of my mile was at 28-29 spm!

The work continues.

[Citroen]

Why didn't you just program the monitor with 1609m splits?

[DanielJ]

A mile is 1609.344 metres (by definition).

[Shrogran]

60 min row. Achieved 14275 meters. Beat my previous best with 333 meters.

[DanielJ]

I just made another 10k PB. 40:23.8. Felt like I put the row together better than the 40:38 on 15 Nov. Maybe the first 2k was still a bit on the conservative side.


Allowing for interpolation, last 30 minutes (7476 m) and last 6k (23:57.9) were also PBs.

So that's the last hard 10k now, until the very last day of 2014 when I'll give it another shot. Big target is a sub-40 before New Year. Perhaps a touch ambitious but with a good three weeks of training, who knows?

[Shrogran]

Nothing wrong with ambitious! Go get that PR! If it doesnt work out, at least you will have had a very good training session. Testing the waters is a good thing, when enough recovery is taken into account.

[OhBeWan]

Newbie here so most every time I try a distance I get a PB. It will stop but I am enjoying for now. I have my drag in the recommended range and continue to work on form by watching videos and occasionally have wife film me. I love the ability to compare my progress against others: "Rankings". PB set yesterday was 7,080 M in 30 minutes. May try and bust my 2,000 M time of just a hair under 8 minutes. Was wondering what stokes per minute others had when doing various distances. For the 30 minute workout, I averaged around 18 with two inhales per stroke. For my 500 M I believe I was around 30.

[SmilieCA]

I'm 6'1" 225 M and been during Crossfit 156 days. My first 5000m row time was 19:52

[hjs]

Newbie here so most every time I try a distance I get a PB. It will stop but I am enjoying for now. I have my drag in the recommended range and continue to work on form by watching videos and occasionally have wife film me. I love the ability to compare my progress against others: "Rankings". PB set yesterday was 7,080 M in 30 minutes. May try and bust my 2,000 M time of just a hair under 8 minutes. Was wondering what stokes per minute others had when doing various distances. For the 30 minute workout, I averaged around 18 with two inhales per stroke. For my 500 M I believe I was around 30.

Those rates are very low. For 30 min 25/28 is average. For 500 40/45

[jackarabit]

That's a purty thing, Daniel. Each 2K faster than the last by 4 or 5" and flogged the last 2K like a rented mule! Good on you. Jack

[jackarabit]

30' w/ 250m warmup and 2K wdown

Workout Summary - Dec.18, 2014
--_|_Total_|_-Total-_|_--Avg--_|_-Avg-_|_Avg-_|_-Avg-_|_--Avg--_|_-Avg_|_-Avg
--_|_Dist-_|_-Time--_|_-Pace--_|_Watts_|_SPM-_|_-HR--_|_-%HRR--_|_-DPS_|_-SPI
--_|_06441_|_30:00.0_|_02:19.7_|_128.3_|_24.8_|_145.6_|_ 84.9% _|_08.7_|_05.2

Workout Details
#-_|_SDist_|_-Split-_|_-SPace-_|_Watts_|_SPM-_|_AvgHR_|_Avg%HRR_|_DPS-_|_-SPI
01_|_00421_|_02:00.0_|_02:22.5_|_121.0_|_22.0_|_117.3_|_ 58.6% _|_09.6_|_05.5
02_|_00425_|_02:00.0_|_02:21.3_|_124.0_|_22.0_|_130.8_|_ 71.1% _|_09.6_|_05.6
03_|_00425_|_02:00.0_|_02:21.1_|_124.5_|_23.0_|_135.0_|_ 75.0% _|_09.2_|_05.4
04_|_00424_|_02:00.0_|_02:21.6_|_123.2_|_22.5_|_137.1_|_ 77.0% _|_09.4_|_05.5
05_|_00424_|_02:00.0_|_02:21.6_|_123.2_|_23.5_|_139.8_|_ 79.4% _|_09.0_|_05.2
06_|_00420_|_02:00.0_|_02:22.9_|_119.9_|_24.0_|_139.7_|_ 79.4% _|_08.7_|_05.0
07_|_00423_|_02:00.0_|_02:21.8_|_122.6_|_24.0_|_142.0_|_ 81.4% _|_08.8_|_05.1
08_|_00423_|_02:00.0_|_02:22.0_|_122.3_|_25.0_|_143.3_|_ 82.7% _|_08.5_|_04.9
09_|_00423_|_02:00.0_|_02:22.0_|_122.3_|_24.0_|_146.6_|_ 85.7% _|_08.8_|_05.1
10_|_00438_|_02:00.0_|_02:17.0_|_136.0_|_26.0_|_150.5_|_ 89.4% _|_08.4_|_05.2
11_|_00424_|_02:00.0_|_02:21.7_|_123.1_|_25.5_|_151.7_|_ 90.4% _|_08.3_|_04.8
12_|_00436_|_02:00.0_|_02:17.5_|_134.5_|_27.0_|_154.6_|_ 93.2% _|_08.1_|_05.0
13_|_00437_|_02:00.0_|_02:17.2_|_135.5_|_27.0_|_158.5_|_ 96.8% _|_08.1_|_05.0
14_|_00445_|_02:00.0_|_02:14.9_|_142.5_|_27.5_|_160.7_|_ 98.8% _|_08.1_|_05.2
15_|_00456_|_02:00.0_|_02:11.7_|_153.2_|_28.5_|_163.8_|_ 101.7% _|_08.0_|_05.4

The tabulation for this row is an easy copy/paste from the Ron Burpee Excel templates for RowPro. Lot of info including %HRR, distance/stroke, and stroke power index. This row is also a PB for 30'. I'm happy that I paced this one such that the pressure relief valve on HR did NOT go off until the last 500m. I'm getting really good at taking minibreaks to avoiding cracking but I lack power, stamina, aerobic fitness and good looks. Jack

[jackarabit]

Graph below of row in previous post is HR and Watts against Time copied by snip tool from Burpee template to foto hosting to forum. Jack

[Hillclimber]

signature question:

i lost the c2ctc signature creation / update url

a little help? thanks!

[hjs]

signature question:

i lost the c2ctc signature creation / update url

a little help? thanks!

This

http://www.freespiritsrowing.com/fs/signatures/