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

Post by Dangerscouse » December 14th, 2017, 2:53 pm

@ Marius, wow. Restricted to r18 and that fast? You'll definitely improve on your unrestricted 2k.

From what Tom has said we now expect a new WR!!
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

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

Post by -marius- » December 15th, 2017, 4:00 am

JerekKruger wrote:
-marius- wrote:2K@r18 PB. DF=123, SPI=17
6,9 seconds improvement and sub 7' :D Hopefully all the low rate work will carry over to a full rate 2K TT being able to produce more power per stroke than ever before.
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1353 18
That's an SPI of 17. Row a 2k with the same SPI at 36SPM and that'll be a 5:32 2k, so a world record :D
Haha, no problem! :lol:

OtwSL - Thanks :) Been sick and a tad overtrained so have taken it slowly for some weeks.
JMac - Thanks :)
Dangerscouse - Thanks :) WR on its way :lol: I already see some nice results of the low rate and low intensity training.
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

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

Post by RWAGR » December 15th, 2017, 8:48 am

Marius you are a BEAST. When can we see sub-6 from you???
Rob, 34, 6'1"/ 185cm , 233lb/ 105.7kg
2k: 6.56.3
5k: 18.24.9
30': 7968
10k: 38.29.0

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

Post by Dangerscouse » December 15th, 2017, 11:02 am

Sub 6 will not be far off at all the way he is munching through the metres.

Marius, make sure to reinforce the chain and anchor the erg to the floor before you try :wink:
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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hjs
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Re: New Personal Best! Brag About That New Pb!

Post by hjs » December 15th, 2017, 12:37 pm

Nice work Marius, relation between rate 18 and free is not that great, 2 years ago I pulled a sub7 2k and 6.22 free rate.

Guys for 6 flat you need a lot more, let the man work for 6.10 first. :P

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

Post by ItalianRower » December 15th, 2017, 12:52 pm

Hjs is right, marius is a beast but sub6 guys are pulling 1:48's at that rate and Low intensity for hours everyday :|

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

Post by OtwSL » December 15th, 2017, 2:17 pm

30 minute free rate PB:

30:00 7703m @1:56.8 r24
5:00 1284m @1:56.8 r24
10:00 1283m @1:56.9 r24
15:00 1283m @1:56.9 r25
20:00 1279m @1:57.2 r24
25:00 1277m @1:57.4 r25
30:00 1298m @1:55.5 r26

Haven't been feeling that great this week but thought I'd give it a shot. Quite pleased with the outcome but probably could have squeezed a little more if I'd been feeling perfect. This is pretty much in line with my current 5k so not too bad. Fluctuated a bit from 15-25 and didn't think I stood a chance of getting above 7700. The last 30 seconds was one of the hardest moments I've ever had on the erg as I tried to get it above 7700. Think I saw some 1:41s in there!
Anyway puts me 23rd on C2 rankings for 13-18 year olds out of 68 so not too bad! Just missed 75th percentile.
Last PB of being 14 I think as 15th birthday is only a few days away.
Only got to get the 2k in line now. That'll be the most difficult one! Not really sure what to aim for there!
Last edited by OtwSL on December 15th, 2017, 2:20 pm, edited 1 time in total.
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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

Post by JerekKruger » December 15th, 2017, 2:20 pm

Nicely done Scott!
Tom | 33 | 6'6" | 93kg

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

Post by mdpfirrman » December 15th, 2017, 3:46 pm

@ Marius - watching your progress I'm in awe as always!

@ Scott - nice work Scott. Especially not feeling the greatest.

I've had to take two days off myself this week (3 total this week). Caught a nasty stomach virus or something. Yesterday was miserable, today feeling a bit more like myself. Hope to be back at it on Sunday. Am supposed to start the PP on Sunday. Hopefully I'll feel well enough to do that. Probably not a terrible thing that I had a bit of a break this week. Lots and lots of meters recently.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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

Post by -marius- » December 15th, 2017, 4:31 pm

hjs wrote:Nice work Marius, relation between rate 18 and free is not that great, 2 years ago I pulled a sub7 2k and 6.22 free rate.

Guys for 6 flat you need a lot more, let the man work for 6.10 first. :P
I know they do not relate that much, but my stroke is much more powerful now.
At 5k pb pace I have now reduced the avg spm by 2 making it less exhausting.
SPI drops of rather quick though when rating up.

Thanks guys. Sorry to disappoint some of you but sub 6 is never going to happen.
I started too old, too late and I do not have time for the hours needed to do that.
As hjs is saying. 6:10 is probably the ultimate goal and probably around my limit.
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:17.4 WR/1:23.5 -- 1K 2:49.3 WR/2:59.5 -- 2K 6:17.0/6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 396m WR -- 4' 1346m WR/1306m -- 30' 8420m/8659m

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

Post by OtwSL » December 15th, 2017, 5:22 pm

Thanks Tom and Mike!
Mike, I know even a simple cold and you see your numbers rising even though you hardly feel any worse!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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

Post by hjs » December 15th, 2017, 5:57 pm

-marius- wrote:
hjs wrote:Nice work Marius, relation between rate 18 and free is not that great, 2 years ago I pulled a sub7 2k and 6.22 free rate.

Guys for 6 flat you need a lot more, let the man work for 6.10 first. :P
I know they do not relate that much, but my stroke is much more powerful now.
At 5k pb pace I have now reduced the avg spm by 2 making it less exhausting.
SPI drops of rather quick though when rating up.

Thanks guys. Sorry to disappoint some of you but sub 6 is never going to happen.
I started too old, too late and I do not have time for the hours needed to do that.
As hjs is saying. 6:10 is probably the ultimate goal and probably around my limit.
I am certainly not negative about your potential, gave good faith in your progress, but 6.00 is a very long shot, 6.10 ish is realistic. Most sub6 ers indeed train lots and often are a bit bigger.
But that said, don,t limit yourself in your head, in the end you will see where you get. Keep on focusing on volume and low ish rate. You have a natural stroke for rating up, you won,t loose that. Keep on pushing, but keep long aerobic sessions relative to easy.

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

Post by lancecampeau » December 15th, 2017, 8:00 pm

-marius- wrote:2K@r18 PB. DF=123, SPI=17
6,9 seconds improvement and sub 7' :D Hopefully all the low rate work will carry over to a full rate 2K TT being able to produce more power per stroke than ever before.
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1353 18
At stroke rate of 18 ?!? Wow!... Those last few pulls must have stung... Well done.
Male, 46, 6ft / 241 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Anth_F
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Re: New Personal Best! Brag About That New Pb!

Post by Anth_F » December 15th, 2017, 9:25 pm

-marius- wrote:2K@r18 PB. DF=123, SPI=17
6,9 seconds improvement and sub 7' :D Hopefully all the low rate work will carry over to a full rate 2K TT being able to produce more power per stroke than ever before.
Time Meters Pace Watts Cal/Hr S/M
6:58.1 2,000m 1:44.5 306 1353 18
Thats great! Well done Marius.
OtwSL wrote:30 minute free rate PB:

30:00 7703m @1:56.8 r24
5:00 1284m @1:56.8 r24
10:00 1283m @1:56.9 r24
15:00 1283m @1:56.9 r25
20:00 1279m @1:57.2 r24
25:00 1277m @1:57.4 r25
30:00 1298m @1:55.5 r26

Haven't been feeling that great this week but thought I'd give it a shot. Quite pleased with the outcome but probably could have squeezed a little more if I'd been feeling perfect. This is pretty much in line with my current 5k so not too bad. Fluctuated a bit from 15-25 and didn't think I stood a chance of getting above 7700. The last 30 seconds was one of the hardest moments I've ever had on the erg as I tried to get it above 7700. Think I saw some 1:41s in there!
Anyway puts me 23rd on C2 rankings for 13-18 year olds out of 68 so not too bad! Just missed 75th percentile.
Last PB of being 14 I think as 15th birthday is only a few days away.
Only got to get the 2k in line now. That'll be the most difficult one! Not really sure what to aim for there!
Real good 30' there Scott!!!!! Congrats on the PB.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)

https://log.concept2.com/log

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

Post by OtwSL » December 16th, 2017, 4:17 am

Thanks Anth!
Probably 75kg 6ft 4inches
Image
30r20: 7765m
Targets for 2018: 100m 16.6, 2k sub 6:45, 5k sub 18:00, 10k sub 37:30, 30' 8100m, 30r20 7900m

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