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

Post by Burko » July 17th, 2019, 4:38 pm

You guys are animals.... I've just started properly a few weeks ago. Previous 2k from a few months ago was 8:07, just did a 7:55.

As I posted in my beginners thread I'm hoping to get this under 7 minutes before 2020. (I know it's unrealistic but I'm incredibly unfit so hoping that a pure increase in CV fitness gets me most of the way there)

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » July 18th, 2019, 1:18 am

Burko wrote:
July 17th, 2019, 4:38 pm
You guys are animals.... I've just started properly a few weeks ago. Previous 2k from a few months ago was 8:07, just did a 7:55.

As I posted in my beginners thread I'm hoping to get this under 7 minutes before 2020. (I know it's unrealistic but I'm incredibly unfit so hoping that a pure increase in CV fitness gets me most of the way there)
congrats, reaching the 8min milestone!
Your 7min goal is really ambitious, but with a lot of training you may reach it. And if not, you'll still have a lot of improvement, all the best!
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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

Post by JimS » July 18th, 2019, 1:47 am

You will be surprised how quickly your progress if you train consistantly. Good luck!
Age: 37. Weight: 116kg. Height: 6'4"
1k: 3:14. 2k: 6:43.1 5k: 17:32.7

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » July 18th, 2019, 12:51 pm

New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15 :D
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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

Post by Dangerscouse » July 18th, 2019, 2:19 pm

MartinSH4321 wrote:
July 18th, 2019, 12:51 pm
New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15 :D
Congrats Martin. Do you think you can squeeze out r27 as an average? Defo, at 3.5k if you're feeling relatively good it's time to start dropping the splits.

With that last 500m you have got sub 18:15 in you now imo. Were you gasping for air afterwards?
45 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

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » July 18th, 2019, 2:36 pm

Dangerscouse wrote:
July 18th, 2019, 2:19 pm
MartinSH4321 wrote:
July 18th, 2019, 12:51 pm
New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15 :D
Congrats Martin. Do you think you can squeeze out r27 as an average? Defo, at 3.5k if you're feeling relatively good it's time to start dropping the splits.

With that last 500m you have got sub 18:15 in you now imo. Were you gasping for air afterwards?
Thanks Stu!
I normally have problems at about 2-2.5k where my confidence goes down and I often feel close to HD, I think/hope this gets better with some more TT but by now I start on the save/slow side.
I tried to speed up at 3.5k, but not enough, too much left for the last 500. Afterwards I was really wasted, the last 300 were about 1:35, I'm happy that I didn't puke :lol:
r27 is too high for me atm, an SPI of about 10,5 feels pretty good. With better fitness and higher pace I definitely will have to rate up.
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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

Post by Dino » July 19th, 2019, 9:49 am

MartinSH4321 wrote:
July 18th, 2019, 12:51 pm
New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15 :D
Congrats Martin :) That's a great time.

I find that as confidence builds you start at a higher split, this then affects point at which you start ramp up and start empty tank ... so its a moving target unless you set out to row the same profile and do it regularly enough. I have used the pace boat re-row to repeat the profile - its worth (as you have done) setting your own 5k up and setting interval to 500m (rather than the default 1/5th interval) so you get a more granular re-row split every 500m. The only issue I find with the pace boat is lack of scale. You can be half-a-boat-length up on the pace boat and find you have only beaten your time by a second... unless someone can tell me how the scale works on the pace boat?
51 HWT M - age group verified percentiles based on 2019 season, long term target to get above 75% for all (although maybe not the FM!)
500m (63rd), 1k (64th), 2k (73rd), 5k (83rd), 30m (84th), 10k (82nd), 60m (76th), HM (85th), FM (72nd)

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

Post by hjs » July 19th, 2019, 10:21 am

Nice one Martin, onwards, still lots to gain!
For my training see twitter @Hjsrowing

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

Post by Anth_F » July 19th, 2019, 11:15 am

Hi Martin, very well done on your 5k PB achievement. And like Henry says, still plenty gains ahead for you :wink:
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22

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

https://log.concept2.com/log

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » July 19th, 2019, 12:58 pm

Thank you very much guys, I hope I can meet your expectations :lol:

@ Dino: I hope you are fully recovered, how is your training going on?
I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much :D

@ Anth: Is your elbow getting better?

@ Henry: Congrats for your CTC! Will you do it with the rower too?
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

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

Post by Anth_F » July 19th, 2019, 2:56 pm

MartinSH4321 wrote:
July 19th, 2019, 12:58 pm

I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much :D

@ Anth: Is your elbow getting better?
It's still a bit tender at the moment, but at least i can mostly function with the normal daily stuff without it causing me much of an issue which it was when i first done it. But i'm fairly certain it's not healed enough yet to force it into anything, i.e rowing/weights. I'll just play it day by day... once i can extend my arm out fully with no aches there i should be okay to erg i think... hopefully.

re: paceboat... on the few times i've used it, i found it to be quite helpful! You can simply focus with the boat and not all the numbers. This was on re-rows where i wanted to just edge my past sessions by a half boat at the finish line. Things get interesting when the paceboat starts sneaking ahead giving you a quick reminder to get back on the gas :D :lol:
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22

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

https://log.concept2.com/log

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

Post by hjs » July 19th, 2019, 3:53 pm

MartinSH4321 wrote:
July 19th, 2019, 12:58 pm
Thank you very much guys, I hope I can meet your expectations :lol:

@ Dino: I hope you are fully recovered, how is your training going on?
I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much :D

@ Anth: Is your elbow getting better?

@ Henry: Congrats for your CTC! Will you do it with the rower too?
Cheers Martin, in Berlin atm, will see when I do the row ctc, need to get going first again, also a heatwave expected next week, so have no plan right now. Need to feel ready.
For my training see twitter @Hjsrowing

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

Post by Andrew Shuck » July 20th, 2019, 4:03 am

@ Martin, big congrats on your 5k P.B.
Male 52 yrs. 6'1"All time P.b's achieved in 2019/20....500m 1:24.7 1k 3:00.2 2k 6:19.25k 16:50.5 10k 34:57.3 1/2 M 1:17:37.3 60min 16557 full M 2:45:52.7 2018 100k 7:37.27.1
You're unique, just like everyone else..

MartinSH4321
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Re: New Personal Best! Brag About That New Pb!

Post by MartinSH4321 » July 20th, 2019, 4:33 am

Andrew Shuck wrote:
July 20th, 2019, 4:03 am
@ Martin, big congrats on your 5k P.B.
Thanks Andrew, I'm really happy with by improvements :D
Good luck for your 2k TT!
Martin, 36, Austria, 186cm / 100Kg (6ft1/220lb)
LP: 1:09,7, 100m: 15,1, 1': 375m, 500m: 1:23,1
1k: 3:05 2k: 6:46, 5k: 18:21, 30': 8.023m, 10k: 37:41,
60': 15.341m, HM: 1:25:40
rowing since 2018-06, 2nd mil meters in Jul19

Ted12
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Re: New Personal Best! Brag About That New Pb!

Post by Ted12 » July 23rd, 2019, 4:30 am

On week 10 of BPP decided to try for a new PB 2K last night. Old best was 8.16.

Managed an 8.01, really pleased to see some improvement but also really disappointed not to go sub 8.
Male - 52 years - 6' / 1.83m - 15st/95kg - PB's 2k 8.01

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