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

Post by hjs » August 15th, 2018, 3:01 am

sdr2017 wrote:
August 14th, 2018, 3:18 pm
I did a new PB today on the 500 M, 1:40.9. I do not do much sprinting, and I am not sure how to train to improve this time. (I am not sure if I care much, but it is fun to post faster times.) All that being said, I kicked up the SPM far beyond what I would use for a longer distance, and I faded badly. My race strategy was to start fast and keep rowing.   I cannot generate this amount of power without going full out. My stroke length is 1.12-1.15 M normally, although it is probably shorter on these very fast strokes.

Any advice for training or race strategy?

Time Meters Pace Watts Cal/Hr S/M
1:40.9 500m 1:40.9 341 1471 39
0:19.8 100m 1:39.0 361 1540 39
0:19.6 200m 1:38.0 372 1578 40
0:19.9 300m 1:39.5 355 1521 39
0:20.5 400m 1:42.5 325 1417 38
0:21.0 500m 1:45.0 302 1339 40
Nice one, yes you faded, but you did not really broke down, some fading is needed.

Training is about getting used to the high spm and getting your stroke stronger.

A session like 10x 100 rest 2min is helpfull. Rate restricted sprinting helps your strenght. But simply doing a few 500m also helps well. A sub 1.40 is not far off.
For my training see twitter @Hjsrowing

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

Post by -marius- » August 16th, 2018, 3:57 pm

#skierg New 1min pb. 4m improvement from my last TT six days ago.

Time Meters Pace Watts Cal/Hr S/M
1:00.0 384m 1:18.1 734 2823 65
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:18.8 WR/1:23.5 -- 1K 2:53.4 WR/2:59.5 -- 2K 6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 388m -- 4' 1294m WR/1306m -- 30' 8659m

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

Post by KeithT » August 17th, 2018, 8:47 am

So, I said I was going to get back to just training as opposed to testing stuff but last night I sort of did both and I PR'd my 5K at 17:37. I am happy with the time as I have lowered my 5K by 20 seconds in the last couple months and this puts it more in line with my other times (before my 5K was always way off what it should be). I credit recent PR's and specifically the 5K to doing longer rows at the advice of many on here. Last night's PR was unique in that I set the monitor to 5K but my plan was to do 2 minutes at 5K+1 pace and 1 minute at 5K-1 and repeat for 4 total rounds (12 minutes) and then just sort of cruise the remaining 1600ish meters. I was a little quicker than panned on the 2 minute/1 minute work and my average pace was 1:46.3 but I still felt pretty good (tired but OK) and settled into a 1:46 pace (for about 1100M) until about 500M to go and then was still able to drop down to 1:40/1:41. So wasn't a planned 5K test and not how I would pace it but it was a nice surprise.
50 yo, 6'3" 205#
PBs: 1 min - 363m, 500m - 1:24.9, 1K - 3:04.9, 4 min - 1265, 2K - 6:35.7, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 15909, HM - 1:20:48

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

Post by Dangerscouse » August 17th, 2018, 10:26 am

KeithT wrote:
August 17th, 2018, 8:47 am
So, I said I was going to get back to just training as opposed to testing stuff but last night I sort of did both and I PR'd my 5K at 17:37. I am happy with the time as I have lowered my 5K by 20 seconds in the last couple months and this puts it more in line with my other times (before my 5K was always way off what it should be). I credit recent PR's and specifically the 5K to doing longer rows at the advice of many on here. Last night's PR was unique in that I set the monitor to 5K but my plan was to do 2 minutes at 5K+1 pace and 1 minute at 5K-1 and repeat for 4 total rounds (12 minutes) and then just sort of cruise the remaining 1600ish meters. I was a little quicker than panned on the 2 minute/1 minute work and my average pace was 1:46.3 but I still felt pretty good (tired but OK) and settled into a 1:46 pace (for about 1100M) until about 500M to go and then was still able to drop down to 1:40/1:41. So wasn't a planned 5K test and not how I would pace it but it was a nice surprise.
Very solid session Keith. You're quickly closing in on the magical sub 17:30 time. Well done, the hard work is paying off for you.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

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

Post by KeithT » August 17th, 2018, 10:43 am

Thanks Dangerscouse! I am very happy with recent PRs and breaking 6:40 in 2K and 3:05 in 1K and now I have the goal you stated - sub 17:30 5K. I have been riding the wave of improvement for a while now and I know it will slow down at some point - but its been fun :) Changing my training to focus more on rowing than CF and logging the meters has made a world of difference and sort of all the sudden. I made some small improvements when I first made the change but now they seem to have really kicked in - will keep pushing to see what I can do.
50 yo, 6'3" 205#
PBs: 1 min - 363m, 500m - 1:24.9, 1K - 3:04.9, 4 min - 1265, 2K - 6:35.7, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 15909, HM - 1:20:48

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

Post by RayOfSunshine » August 17th, 2018, 12:07 pm

Congrats Keith! Keep riding that wave.
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

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

Post by KeithT » August 17th, 2018, 1:18 pm

Thanks ROS! I will ride it as long as I can.
50 yo, 6'3" 205#
PBs: 1 min - 363m, 500m - 1:24.9, 1K - 3:04.9, 4 min - 1265, 2K - 6:35.7, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 15909, HM - 1:20:48

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

Post by mdpfirrman » August 17th, 2018, 1:45 pm

@ Keith - very nice! AT 205# and your height, you must be a solid rock for 50! Well done, again!

@ Scott - I suck at sprints, so that's impressive to me (although I'm not terribly impressive in any of my distances! :oops: )

@ Marius - nice work on the SkiErg again! Saw one posted up (I have an old Craigslist alert set up for when I was looking for used rowers before I bought mine, I've kept it up just for curiosity on prices). A SkiErg went on sale this past week for $500 (with a stand, barely used). Said he would even take any offers. It's still for sale and I'm tempted but my wife would kill me!
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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

Post by KeithT » August 17th, 2018, 1:55 pm

mdpfirrman wrote:
August 17th, 2018, 1:45 pm
@ Keith - very nice! AT 205# and your height, you must be a solid rock for 50! Well done, again!

Thanks! Coming from CF and having lifted weights my whole life I am pretty solid at #205 and about %9-10% body-fat and I still can bench press over 300#. Strength for rowing was definitely not an issue but again thanks to advice on here building up my aerobic base has made a huge difference.
50 yo, 6'3" 205#
PBs: 1 min - 363m, 500m - 1:24.9, 1K - 3:04.9, 4 min - 1265, 2K - 6:35.7, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 15909, HM - 1:20:48

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

Post by KeithT » August 17th, 2018, 1:57 pm

Also, Marius and those with these Ski Erg times....I have used the Ski-Erg a decent amount of times and I know my form is prob not the best but I cant even comprehend the paces you all are doing - impressive!
50 yo, 6'3" 205#
PBs: 1 min - 363m, 500m - 1:24.9, 1K - 3:04.9, 4 min - 1265, 2K - 6:35.7, 5K - 17:37, 30 min - 8277m, 10K - 36:30, 60 min - 15909, HM - 1:20:48

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

Post by Boomer » August 17th, 2018, 6:15 pm

Got 2 PB’s today. 7:50 2K this morning (5s faster) and 20:25 5K this afternoon (1:20 faster). Very happy and could actually take my feet out the straps without nearly puking so that’s an improvement also!
47yrs 88Kg 189cm. 2K 7:35, 30min 7316m. Started rowing June 2018 to lose weight.

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

Post by Dangerscouse » August 18th, 2018, 2:36 am

Boomer wrote:
August 17th, 2018, 6:15 pm
Got 2 PB’s today. 7:50 2K this morning (5s faster) and 20:25 5K this afternoon (1:20 faster). Very happy and could actually take my feet out the straps without nearly puking so that’s an improvement also!
Great going Boomer.
44 Years Old; 6' 4"; 95kg; Liverpool, England 2k= 6:38; 5k= 17:29; 6k= 21:54; 10k= 36:21 30mins= 8,264m 60mins= 16,317m HM= 1:18:40; FM= 2:49:39; 50k= 3:28:18; 75k=5:29:15; 100k= 7:52:44; 12hrs = 153km

Instagram: stuwenman

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

Post by RayOfSunshine » August 18th, 2018, 6:25 am

@Boomer congrats!
47M, 5'9", 86kg/189lbs
Neptune Beach, FL

Started rowing December 2017
Season goal: sub-40 10k (41:10 on 5/30/18)

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

Post by mdpfirrman » August 18th, 2018, 6:52 am

Great job Boomer! It does get easier and easier.
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Mike Pfirrman
53 Yrs old, 5' 10" / 185 lbs (177cm/84kg)

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

Post by hobbit » August 18th, 2018, 9:40 am

Boomer wrote:
August 17th, 2018, 6:15 pm
Got 2 PB’s today. 7:50 2K this morning (5s faster) and 20:25 5K this afternoon (1:20 faster). Very happy and could actually take my feet out the straps without nearly puking so that’s an improvement also!
Great work Boomer. 1:20 off your 5k time is a massive improvement.
M 63 163cm/5' 4" 54kg/120lb
2k 8:16 -- 5k 21:03 -- 30' 7038m -- 10k 43:51 -- 60' 13187m

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