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

Post by Studentrower » March 9th, 2019, 7:26 am

Well done. Keep them coming!!
Thanks! I will, next week I'm going for the 10k! I'm already dreading it haha
Woo Hoo!!
Congratulations, that is very good time.
Thank you :)
My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end
Well done Tenshuu! The 1000m is definitely gruesome.
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ukaserex
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Re: New Personal Best! Brag About That New Pb!

Post by ukaserex » March 9th, 2019, 9:18 am

Tenshuu wrote:
March 9th, 2019, 12:51 am

My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end

Time Meters Pace Watts Cal/Hr S/M BPM
3:36.7 1,000m 1:48.3 275 1246 30 174
0:40.5 200m 1:41.2 337 1460 31 146
0:40.4 400m 1:41.0 340 1469 33 181
0:44.0 600m 1:50.0 263 1205 29 182
0:46.9 800m 1:57.2 217 1047 29 181
0:45.0 1,000m 1:52.5 246 1146 29 182
Tenshuu - take note of your last 200 M split pace. You definitely "died" in the 4th split, but you show some good recovery at the end. I think for a first time, this is a good effort. I believe, where you went wrong was in the third split, where your stroke rate creeped up on you, but I wasn't there to be certain. I also think you came out a little too strong, much like I did in my effort.

By all means, come out on the first few strokes as strong as you can, but then recognize you have 3-3.5 minutes of rowing left and try to pace yourself at a 1:45-1:46, and see if you don't do better.
100M - 16.1 1 Min - 370 500M - 1:25.1 1k - 3:10.2 4:00 - 1216 2k 6:37.0 5k 17:58.8 6k - 21:54.1 30 Min. - 8130 10k - 37:49.7 60:00 - 15604
1/2 Marathon 1:28:44.3 Marathon 2:59:36

5'10"
215 lbs
53 years old

Tenshuu
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Location: Maine, USA

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

Post by Tenshuu » March 9th, 2019, 11:14 am

ukaserex wrote:
March 9th, 2019, 9:18 am
Tenshuu wrote:
March 9th, 2019, 12:51 am

My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end

Time Meters Pace Watts Cal/Hr S/M BPM
3:36.7 1,000m 1:48.3 275 1246 30 174
0:40.5 200m 1:41.2 337 1460 31 146
0:40.4 400m 1:41.0 340 1469 33 181
0:44.0 600m 1:50.0 263 1205 29 182
0:46.9 800m 1:57.2 217 1047 29 181
0:45.0 1,000m 1:52.5 246 1146 29 182
Tenshuu - take note of your last 200 M split pace. You definitely "died" in the 4th split, but you show some good recovery at the end. I think for a first time, this is a good effort. I believe, where you went wrong was in the third split, where your stroke rate creeped up on you, but I wasn't there to be certain. I also think you came out a little too strong, much like I did in my effort.

By all means, come out on the first few strokes as strong as you can, but then recognize you have 3-3.5 minutes of rowing left and try to pace yourself at a 1:45-1:46, and see if you don't do better.
The flying start was definitely the first mistake... The next was I started feeling over confident in my breathing and stroke control, my 2nd split I had a few pulls down in the 1:28 1:30 pace range, and shortly after is when I hit that 3rd split and the leg burn prevented me from keeping the stroke rate up.

At that point I actually dropped a lot of the power from my legs to be honest, and started hauling short fast and powerful strokes straight through my back with a little help from my legs in the drive - I've got a pretty well trained upper body, but I realistically powered through the drive like that maybe 4-5 times before settling back into the proper stroke power ratio and flattened my pace. That flat pace was enough to let the lactate relax in my legs, then I improved the final split with what was remaining in me.

PhilS1961
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Re: New Personal Best! Brag About That New Pb!

Post by PhilS1961 » March 9th, 2019, 1:01 pm

Did an impromptu 1k test yesterday inspired by Eric Murray on YouTube. I'm a bit behind him...3:32. I was chuffed with that. Hurt like a bastard which is normal. I'm tired today after a good week of UT1 stuff. More and longer next week :cry:

Holding under 1:45 for twice the distance feels a ways off, but I'll get there.

Time to change my sig. :)
57 years old
6'2 (188)
211 lbs (96kg)
Wingspan 194 cm
Been erging since Jan 2019.
1k=3:32.3
2k=7:19.3 (April 16 2019)
30:00 = 7638 (March 15 2019)

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » March 9th, 2019, 2:09 pm

PhilS1961 wrote:
March 9th, 2019, 1:01 pm
Did an impromptu 1k test yesterday inspired by Eric Murray on YouTube. I'm a bit behind him...3:32. I was chuffed with that. Hurt like a bastard which is normal. I'm tired today after a good week of UT1 stuff. More and longer next week :cry:

Holding under 1:45 for twice the distance feels a ways off, but I'll get there.

Time to change my sig. :)
Massive jump in PB. Really well done
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; FM= 2:45:49; 50k= 3:21:14; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

PhilS1961
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Re: New Personal Best! Brag About That New Pb!

Post by PhilS1961 » March 9th, 2019, 4:18 pm

Dangerscouse wrote:
March 9th, 2019, 2:09 pm
PhilS1961 wrote:
March 9th, 2019, 1:01 pm
Did an impromptu 1k test yesterday inspired by Eric Murray on YouTube. I'm a bit behind him...3:32. I was chuffed with that. Hurt like a bastard which is normal. I'm tired today after a good week of UT1 stuff. More and longer next week :cry:

Holding under 1:45 for twice the distance feels a ways off, but I'll get there.

Time to change my sig. :)
Massive jump in PB. Really well done
Thanks, i'm a beginner so the gains are coming fast. The journey from here to sub 7, and beyond will be interesting.
57 years old
6'2 (188)
211 lbs (96kg)
Wingspan 194 cm
Been erging since Jan 2019.
1k=3:32.3
2k=7:19.3 (April 16 2019)
30:00 = 7638 (March 15 2019)

Minimoof123
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Re: New Personal Best! Brag About That New Pb!

Post by Minimoof123 » March 10th, 2019, 4:10 am

Well done everyone, keep up the great efforts

So here we are my 8th day of the Mud challenge, rather than just do my standard 10k thought I would break it up a bit and record a time for the 1k, not my favourite subject and infact the last one I did was April 2018, pleased with a 4 sec improvement, a bit optimistic to try the 2k in the same session so will attempt that again later in the month


Time Meters Pace Watts Cal/Hr S/M
3:28.8 1,000m 1:44.4 308 1358 32
0:41.5 200m 1:43.7 313 1378 33
0:41.5 400m 1:43.7 313 1378 36
0:42.3 600m 1:45.7 296 1318 35
0:41.4 800m 1:43.5 316 1386 29
0:42.0 1,000m 1:45.0 302 1340 30


10/03/19 1,019m 4:46.8 2:20.7 Rower Hwt
10/03/19 2,000m 8:10.4 2:02.6 Rower Hwt
10/03/19 2,000m 9:54.5 2:28.6 Rower Hwt
10/03/19 1,000m 3:28.8 1:44.4 Rower Hwt
10/03/19 4,017m 18:21.5 2:17.1 Rower Hwt
Image
48 yr old Male, 6'1, 205lb, rowing for general fitness, proud owner since 2014

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » March 10th, 2019, 4:11 am

PhilS1961 wrote:
March 9th, 2019, 4:18 pm

Thanks, i'm a beginner so the gains are coming fast. The journey from here to sub 7, and beyond will be interesting.
It will be tough but keep reinforcing your memories of what you have done and are capable of to help stop you talking yourself out of pushing harder. Don't let your brain categorise it as exhaustion when it gets tough; you always have more to give.
47 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:24; 6k= 21:09; 10k= 35:46 30mins= 8,428m 60mins= 16,461m HM= 1:16.47; 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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lancecampeau
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Re: New Personal Best! Brag About That New Pb!

Post by lancecampeau » March 11th, 2019, 10:53 pm

Tenshuu wrote:
March 9th, 2019, 12:51 am
My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end

Time Meters Pace Watts Cal/Hr S/M BPM
3:36.7 1,000m 1:48.3 275 1246 30 174
0:40.5 200m 1:41.2 337 1460 31 146
0:40.4 400m 1:41.0 340 1469 33 181
0:44.0 600m 1:50.0 263 1205 29 182
0:46.9 800m 1:57.2 217 1047 29 181
0:45.0 1,000m 1:52.5 246 1146 29 182
Congrats on the PB! I've said it many times... I find the 1K more difficult then the 2K.

For example... my 2K PB was a max effort and I managed to sustain a 317.5w average. It was hard but I felt pretty good within a few minutes of finishing... However, my 1K PB required 384.7w average and this power level felt much harder to sustain, even for half the distance. I ended up being sick to my stomach after 10 minutes of trying to catch my breath. It hurt WAY more then the 2K.

The 1K timing is tricky... 500m is a flat out sprint and 2K can be logically paced based on many proven techniques... but the 1K leaves little room for errors and sprinting at the end of the 1K TT is difficult.

My 1K TT was also a fly and die... you can see it in the numbers and hear it in my voice... it painfully sucks
https://www.youtube.com/watch?v=vKOOBtHnj_U
Male, 46, 6ft / 240 lbs, 183cm / 108 kg / Started erging in Jan 2017
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Tenshuu
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Location: Maine, USA

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

Post by Tenshuu » March 12th, 2019, 6:41 am

lancecampeau wrote:
March 11th, 2019, 10:53 pm
Tenshuu wrote:
March 9th, 2019, 12:51 am
My first 1k test ever tonight. Was after a day off, and I did a 20 minute low intensity warmup before attempting. Definitely fly and die on my end

Time Meters Pace Watts Cal/Hr S/M BPM
3:36.7 1,000m 1:48.3 275 1246 30 174
0:40.5 200m 1:41.2 337 1460 31 146
0:40.4 400m 1:41.0 340 1469 33 181
0:44.0 600m 1:50.0 263 1205 29 182
0:46.9 800m 1:57.2 217 1047 29 181
0:45.0 1,000m 1:52.5 246 1146 29 182
Congrats on the PB! I've said it many times... I find the 1K more difficult then the 2K.

For example... my 2K PB was a max effort and I managed to sustain a 317.5w average. It was hard but I felt pretty good within a few minutes of finishing... However, my 1K PB required 384.7w average and this power level felt much harder to sustain, even for half the distance. I ended up being sick to my stomach after 10 minutes of trying to catch my breath. It hurt WAY more then the 2K.

The 1K timing is tricky... 500m is a flat out sprint and 2K can be logically paced based on many proven techniques... but the 1K leaves little room for errors and sprinting at the end of the 1K TT is difficult.

My 1K TT was also a fly and die... you can see it in the numbers and hear it in my voice... it painfully sucks
https://www.youtube.com/watch?v=vKOOBtHnj_U

Felt that pain just watching. Nice time. Noticed when your body was telling you to put the handle down, you yelled at it.

Some day I'll hit that 3:00 barrier

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

Post by Gammmmo » March 13th, 2019, 9:33 am

Now that's what I'm talking about...+4m on previous PB and a target I've had for months. Very pleased.

Image
Paul, 48M, 5'11" 83kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

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

Post by KeithT » March 13th, 2019, 9:48 am

Gammmmo wrote:
March 13th, 2019, 9:33 am
Now that's what I'm talking about...+4m on previous PB and a target I've had for months. Very pleased.

Image
Great job, I know you love hitting a milestone goal.
52 yo, 6'3" 200#
PBs (all since turning 50):
1 min - 376m, 500m - 1:21.9, 1K - 2:59.4, 4 min - 1265m, 2K - 6:29.4, 5K - 17:23, 30 min - 8366m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:47:46

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

Post by hjs » March 13th, 2019, 10:06 am

Gammmmo wrote:
March 13th, 2019, 9:33 am
Now that's what I'm talking about...+4m on previous PB and a target I've had for months. Very pleased.

Image
Good stuff. Look at that rating ! Impressive

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

Post by Tenshuu » March 13th, 2019, 4:22 pm

Gammmmo wrote:
March 13th, 2019, 9:33 am
Now that's what I'm talking about...+4m on previous PB and a target I've had for months. Very pleased.

Image
That stroke rate!!! Wow.

My legs are cramping thinking about this session.

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

Post by Gammmmo » March 13th, 2019, 6:14 pm

@Tenshu/Henry - lots of short, half strokes just keeping it spinning on 1:25s. Was tying up slightly at the end....saw a 1:27.
Paul, 48M, 5'11" 83kg (sprint PBs HWT), ex bike time trialler.
Deadlift=185kg, LP=1:15, 100m=15.7s, 1min=350m Image
Targets: 355m+ 1min, 1:27(500m), 3:11(1K), bench 2 plates, squat 3 plates

Erg on!

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