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.
VeloMark
500m Poster
Posts: 97
Joined: December 1st, 2017, 8:21 pm
Location: Sierra Foothills, California, USA

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

Post by VeloMark » January 19th, 2018, 3:43 pm

Progress has slowed to a trickle, but... progress is progress!

Today was 2K test #7 - I'm really starting to dread these! Probably means I'm ready to switch from my admittedly whimsical race focus, to the foundation building I know I'll need if I ever want to break 7 minutes. I'll do my first race in two weeks, then it'll be time, mentally and physically, for several months of more tempo and threshold type work.

2K progress from starting on the erg:

Test #1 - 16 July 7:47.4
Test #2 - 18 Aug 7:24.9
Test #3 - 22 Sept 7:16.7
Test #4 - 20 Oct 7:13.4
Test #5 - 17 Nov 7:11.8
Test #6 - 22 Dec 7:08.5

Today:
Fletcher's 2K race warm up for 1:46.5 pace, then...

Test #7 - 19 Jan 7:07.5

Time Meters Pace Watts Cal/Hr S/M
7:07.5 2,000m 1:46.8 287 1285 37 154
1:47.6 500m 1:47.6 281 1266 36 148
1:46.7 1,000m 1:46.7 288 1290 37 155
1:46.2 1,500m 1:46.2 292 1304 38 156
1:47.0 2,000m 1:47.0 286 1282 39 157

I'd planned to pace 1:48, 1:47, 1:47, 1:46, but was concerned that if I did well I'd be tempted to race starting @ 1:47. So I decided to start today @ 1:47.5. It turned out to be too fast, but I'm glad I experimented in training, freeing me up to start my race @ 1:48 without second guessing myself.

I suspect my times starting @ 1:48 or 1:47.5 would end up pretty similar, but I'd prefer to finish out my final 500 strong.
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

mdpfirrman
10k Poster
Posts: 1692
Joined: January 23rd, 2015, 4:03 pm
Location: Catalina, AZ

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

Post by mdpfirrman » January 19th, 2018, 4:02 pm

@ Mark - Congrats! That's still a PB and an improvement. Your times astound me at your weight (and age too)! Your cardio history must be pretty impressive. Nice work!

@ Rob - I totally missed that 10K! Nice work! I'm like Tom, I'd rather rate low than high. I'm a work in progress in that regard (but the opposite of you). Good to be able to do both. That's a very hard row, so kudos to you! I plan on attacking my own 10K times after my race in a few weeks, though I detest long, hard rows.
Image

Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

VeloMark
500m Poster
Posts: 97
Joined: December 1st, 2017, 8:21 pm
Location: Sierra Foothills, California, USA

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

Post by VeloMark » January 19th, 2018, 4:35 pm

mdpfirrman wrote:@ Mark - Congrats! That's still a PB and an improvement. Your times astound me at your weight (and age too)! Your cardio history must be pretty impressive. Nice work!
Thanks Mike! Your rowing and support have been key motivators these past few months. I really appreciate your comments and insightful posts regard your own progress. And yes, 15 years of competitive cycling, averaging ~10,000 miles/year in training, with a couple of top 10 finishes @ road Nationals, has given me a pretty solid aerobic base. But, as you know, cycling isn't rowing. So while my aerobic base helped me progress quickly to this point, I'm going to have to work hard to better apply it on the erg, not to mention developing the power so key to rowing well (from a skinny cyclist body).

I will be putting more of my energy into preparing for the upcoming road racing season soon, so not sure how my rowing training will look, but I'd like to work on form and longer rows through the summer - With the goal of breaking 7 minutes next season.

I think we're racing the same weekend next month. Your positive outlook of racing many guys about your speed has convinced me that, even though the one local race around here each year is heavyweight only, it will be good for me to have several guys about my speed to possibly push me to a PB. Good luck next month!
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

RWAGR
1k Poster
Posts: 178
Joined: May 26th, 2016, 8:24 am
Location: Chevy Chase, MD, USA

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

Post by RWAGR » January 19th, 2018, 5:46 pm

@Tom- true, but I suspect given your other times that your 10k PB is substantially out of date.
@Mike- thanks so much!
Rob, 37, 6'2"/ 187cm , 208 lb/ 94.5 kg
2k: 6.48.4 (2021)
5k: 18.18.0 (2020)
30': 8051 (2020)
10k: 38.04.7 (2020)

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

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

Post by OtwSL » January 20th, 2018, 5:15 am

Well done Mark! Sub 7:05 next.
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

VeloMark
500m Poster
Posts: 97
Joined: December 1st, 2017, 8:21 pm
Location: Sierra Foothills, California, USA

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

Post by VeloMark » January 20th, 2018, 11:39 am

OtwSL wrote:Well done Mark! Sub 7:05 next.
Thanks Scott. I'd be Over the Moon with sub 7:05, but am feeling slightly discouraged in that I may be reaching the limit of what I can do on 3 days/week erging. I know I need to up my rowing if I want to continue to improve, it's just not possible right now. I plan to keep at it, but may have to be satisfied with very small improvements going forward.

I do feel I've got room to improve my stroke, and certainly could add some muscle, so maybe after my race I can focus some energy in those areas.

Anyway, I'm thrilled to have come as far as I have, and look forward to that 7:05 ;-)

As a side note, later this year I'll be moving to 5,500' elevation, not sure what to expect that'll do to my erg times? But it probably won't help them :cry:
58, 6ft, 150 lb
2K 7:04.3, 5K 18:42.6

jbhop5857
2k Poster
Posts: 372
Joined: October 13th, 2017, 10:18 am

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

Post by jbhop5857 » January 20th, 2018, 4:13 pm

Good Day,

HM TT today that went quite well.

New PB at 1:22:48 (1:57.8)

I'll take it and a nice hot shower followed by a few ice packs and a whole lot of steak tips.

Have an awesome weekend.

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

OtwSL
1k Poster
Posts: 180
Joined: November 23rd, 2017, 4:21 am

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

Post by OtwSL » January 21st, 2018, 5:42 am

jbhop5857 wrote:Good Day,

HM TT today that went quite well.

New PB at 1:22:48 (1:57.8)

I'll take it and a nice hot shower followed by a few ice packs and a whole lot of steak tips.

Have an awesome weekend.

David
Wow. I thought you just did one! Impressive PB!
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

Dangerscouse
Marathon Poster
Posts: 5646
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » January 21st, 2018, 6:55 am

@ David, you're rate of improvement is astounding. Congrats on the PB
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

jbhop5857
2k Poster
Posts: 372
Joined: October 13th, 2017, 10:18 am

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

Post by jbhop5857 » January 21st, 2018, 10:37 am

@otw - Thanks - yes. I did one last week. However, I find, the longer the piece, the more room for micro adjustments that lead to a lower piece.

@danger - Thank you.

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

kerosene
500m Poster
Posts: 66
Joined: January 12th, 2016, 10:33 am

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

Post by kerosene » January 24th, 2018, 5:13 pm

New 10K PB: 39:29.4 (1:58.4 pace)
20 sec improvement over the old PB which was not full effort though.
Did it at work place gym and didn’t get the details.
Held 1:58 average till 8K mark but had to back of a bit to 1:59s and 2:00s. Was able to pick up a little on last 1000 and with only few hundred left squeezed it under 39:30. Very happy that I am making progress after so-so autumn.
male 40yo, 94kg, 192cm. Regular training started July 2017.
PBs: 500m_1:30.8 | 1K_3:19.2 |2K_6:58.9 |5K_19:22.7 | 10K_39:29.4 | 30min_7,542m

jbhop5857
2k Poster
Posts: 372
Joined: October 13th, 2017, 10:18 am

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

Post by jbhop5857 » January 24th, 2018, 5:33 pm

@kerosene - Awesome. Being under 2:00/500 is an awesome feeling.

Well done,

David
Age: 40
6ft.
195lbs
2k: 6:50.2 - 2017 Yeah, I count the tenths on this one.
5K: 18:07.1 - 2020
6K: 23:28 - 2015
10K: 36:57 - 2020
HM: 1:22:48 - 2017
30 Min: 7937 - 2017
60 Min: 15625 - 2020
FM: 2:58:19.3 -2020
50k 3:38:44 - 2020
100k 7:29:15 - 2020

Dangerscouse
Marathon Poster
Posts: 5646
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

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

Post by Dangerscouse » January 24th, 2018, 5:34 pm

Well done on the PB Kerosene. That's a great effort
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 20:47; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

chrisl
500m Poster
Posts: 71
Joined: April 9th, 2013, 5:48 pm
Location: Cheshire, UK

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

Post by chrisl » January 26th, 2018, 9:17 pm

Nice one kerosene, one day I hope to join you in a sub-2 10k

G-dub
Half Marathon Poster
Posts: 3197
Joined: September 27th, 2014, 12:52 pm
Location: Asheville, NC

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

Post by G-dub » January 26th, 2018, 10:53 pm

Very nice work Kerosene! Nice to see the fruits of the labor
Glenn Walters: 5'-8" X 192 lbs. Bday 01/09/1962
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