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

Post by Tandstad » February 4th, 2020, 5:12 am

winniewinser wrote:
February 4th, 2020, 5:07 am
Tandstad wrote:
February 4th, 2020, 3:05 am
So, yesterday I decided to try the 6k time trial for the first time. Having done a heavy strength training workout the day before, I was not feeling optimal. I think that helps me actually, seems it takes some of the edge of, and I am able to get into my zone. Checked the Norwegian 6k ranking, and figured I had a shot at it. Managed to finish in 20:53.5, which I am really happy about :)
Congrats....where does that place in the Norwegian rankings?
Thanks :) I got in number 1 on the 2020 rankings with about a minute down to the next person. There are fewer people doing a fast 6k compared to a fast 5k, so in the 5k rankings I am still "only" number 3. To get higher on that list I will need to go sub17 on 5k, which is still not quite within reach.
34YO, 188 cm, 109 kg, NOR. Instagram: jtands
500m: 1:27.5(2013), 1K: 2:59.7(2020), 2K: 6:29.0(2013), 5K: 16:44.5(2020), 6K: 20:53.5(2020), 10K: 35:24.1(2020), 30min: 8641m(2020), 30r20: 8416(2020)

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

Post by winniewinser » February 4th, 2020, 5:13 am

winniewinser wrote:
February 4th, 2020, 5:07 am
Tandstad wrote:
February 4th, 2020, 3:05 am
So, yesterday I decided to try the 6k time trial for the first time. Having done a heavy strength training workout the day before, I was not feeling optimal. I think that helps me actually, seems it takes some of the edge of, and I am able to get into my zone. Checked the Norwegian 6k ranking, and figured I had a shot at it. Managed to finish in 20:53.5, which I am really happy about :)
Congrats....where does that place in the Norwegian rankings?
I can see you are #1!!!! whoop

https://log.concept2.com/rankings/2020/ ... H&gender=M
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by ampire » February 4th, 2020, 12:09 pm

So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
3:46.0 1,000m 1:53.0 243 1134 31 177
3:46.2 2,000m 1:53.1 242 1132 31 184
3:46.9 3,000m 1:53.4 240 1124 30 185
3:46.7 4,000m 1:53.3 240 1127 28 190
3:47.2 5,000m 1:53.6 239 1121 28 192

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

Post by winniewinser » February 4th, 2020, 12:12 pm

ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
3:46.0 1,000m 1:53.0 243 1134 31 177
3:46.2 2,000m 1:53.1 242 1132 31 184
3:46.9 3,000m 1:53.4 240 1124 30 185
3:46.7 4,000m 1:53.3 240 1127 28 190
3:47.2 5,000m 1:53.6 239 1121 28 192
Congrats....smashed your last PB and that looks like a well paced effort.
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by ampire » February 4th, 2020, 12:13 pm

winniewinser wrote:
February 4th, 2020, 12:12 pm
ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
3:46.0 1,000m 1:53.0 243 1134 31 177
3:46.2 2,000m 1:53.1 242 1132 31 184
3:46.9 3,000m 1:53.4 240 1124 30 185
3:46.7 4,000m 1:53.3 240 1127 28 190
3:47.2 5,000m 1:53.6 239 1121 28 192
Congrats....smashed your last PB and that looks like a well paced effort.
Thanks man I knew that 19:27.9 was too old to keep around.

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

Post by max_ratcliffe » February 4th, 2020, 3:52 pm

ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
3:46.0 1,000m 1:53.0 243 1134 31 177
3:46.2 2,000m 1:53.1 242 1132 31 184
3:46.9 3,000m 1:53.4 240 1124 30 185
3:46.7 4,000m 1:53.3 240 1127 28 190
3:47.2 5,000m 1:53.6 239 1121 28 192
Outstanding - what a huge chunk you've taken off!
49yo, 82kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 6k=23:39; 30min=7534m; 10k=40.28; 60min=14621m; HM=1:28.22

2020 goals:
1k - sub 3:30; 2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00

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

Post by KeithT » February 4th, 2020, 5:26 pm

ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
3:46.0 1,000m 1:53.0 243 1134 31 177
3:46.2 2,000m 1:53.1 242 1132 31 184
3:46.9 3,000m 1:53.4 240 1124 30 185
3:46.7 4,000m 1:53.3 240 1127 28 190
3:47.2 5,000m 1:53.6 239 1121 28 192
Well done and huge improvement!
51 yo, 6'3" 207#
PBs (all since turning 50):
1 min - 373m, 500m - 1:21.9, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.4, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16110, HM - 1:20:22

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

Post by ampire » February 4th, 2020, 5:33 pm

Thanks guys I want to get 7650 on the 30 min and 7:05 on the 2K for the next incremental jumps, using the lactate band spreadsheet as a reference point. http://www.machars.net/ltb.xls It seems accurate with my experiences so far.

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

Post by max_ratcliffe » February 4th, 2020, 5:40 pm

max_ratcliffe wrote:
February 4th, 2020, 3:52 pm
ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
<>
Outstanding - what a huge chunk you've taken off!
Just noticed that you're a lightweight too (and by some way). Makes it even better - about 90%ile.
How is the thoracic area holding up?
49yo, 82kg, Pom living in Adelaide. PBs: 2k=7:34.7; 5k=19:44; 6k=23:39; 30min=7534m; 10k=40.28; 60min=14621m; HM=1:28.22

2020 goals:
1k - sub 3:30; 2k - sub 7:15; 5k - sub 19:20; 10k - sub 40:00

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

Post by ampire » February 4th, 2020, 5:53 pm

max_ratcliffe wrote:
February 4th, 2020, 5:40 pm
max_ratcliffe wrote:
February 4th, 2020, 3:52 pm
ampire wrote:
February 4th, 2020, 12:09 pm
So pumped I just did 18:52.9 for the 5KM my new pb!!! :mrgreen:

Time Meters Pace Watts Cal/Hr S/M
18:52.9 5,000m 1:53.2 241 1128 30 185
<>
Outstanding - what a huge chunk you've taken off!
Just noticed that you're a lightweight too (and by some way). Makes it even better - about 90%ile.
How is the thoracic area holding up?
It is pretty good for the most part, as the more I erg, the more flexibility and strength I gain back, and the more I erg, the less neuralgia. I use that goal perspective, and some mental disassociation techniques in my head game during the harder training pieces. I try to separate my mind from my body, my mind is mostly ticking down to the next 500M point, by separating my mind from my body I don't feel like I am experiencing the discomfort of rowing, more like an observer; my eyes are watching the numbers tick down, I separate the effort into 500M chunks at a time. The erg is slowly but surely mending me. It is a great tool.

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

Post by winniewinser » February 4th, 2020, 6:05 pm

ampire wrote:
February 4th, 2020, 5:33 pm
Thanks guys I want to get 7650 on the 30 min and 7:05 on the 2K for the next incremental jumps, using the lactate band spreadsheet as a reference point. http://www.machars.net/ltb.xls It seems accurate with my experiences so far.
Can't say I understand the spreadsheet but being an LWT too I am keen to see where you go with your PB's....although you do have a good few years in me!
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by ampire » February 4th, 2020, 6:49 pm

winniewinser wrote:
February 4th, 2020, 6:05 pm
ampire wrote:
February 4th, 2020, 5:33 pm
Thanks guys I want to get 7650 on the 30 min and 7:05 on the 2K for the next incremental jumps, using the lactate band spreadsheet as a reference point. http://www.machars.net/ltb.xls It seems accurate with my experiences so far.
Can't say I understand the spreadsheet but being an LWT too I am keen to see where you go with your PB's....although you do have a good few years in me!
The spreadsheet has built in equations for predicting paces for training steady state and for races. I found this hunting around google and it seems fairly accurate, or enough for me to try for certain times with what it suggests. Based on your signature, somewhere around line 62 of the spreadsheet might work for prediction. I don't know really know the origin of the spreadsheet.

I also don't know how much of an advantage racing on slides is relative to a static rower. I have read that slides do present an advantage over a fixed rower. I am mostly in this for health benefit and slide gives me more benefits by letting me train more frequently as its easier on the body.

When I first went to slides I was quite a bit slower compared to my static pacing, but now I am quite a bit faster, however my overall training improvement each month has been about the same slope as before and its been several months. The slides have allowed me to double my weekly mileage without discomfort, and that probably has given the biggest overall benefit.

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

Post by winniewinser » February 6th, 2020, 3:21 pm

2km NEW PB 😁😌 🥳.....Knocked 5s off my last PB and my first 2km as a lightweight. Found my new max HR of 182 in the process and it reminded me just how painful this lark is 🥵🤢. Rather chuffed 😁. I'll get it logged for #FMMC .

This is instead of my planned hard 5km today 😉

6:53.5 - 2,000m - 1:43.3 - 29 - 177
1:40.9 - 500m - 1:40.9 - 30 - 172
1:44.9 - 1,000m - 1:44.9 - 29 - 176
1:44.7 - 1,500m - 1:44.7 - 29 - 179
1:43.0 - 2,000m - 1:43.0 - 31 - 182

Good luck to all competing over the weekend.
LWT, 6"2" Male, 1972, 1min=334m LWT, 1km=3:30.6, 2km=6:53.5 LWT, 5km=18:36.9, 10km=38:26.7, 60' 14,976m, HM 1:26:04.6
Goals - 6:50 2km, 18:20 5km, sub 38:00 10km, complete FM

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

Post by nick rockliff » February 6th, 2020, 3:32 pm

winniewinser wrote:
February 6th, 2020, 3:21 pm
2km NEW PB 😁😌 🥳.....Knocked 5s off my last PB and my first 2km as a lightweight. Found my new max HR of 182 in the process and it reminded me just how painful this lark is 🥵🤢. Rather chuffed 😁. I'll get it logged for #FMMC .

This is instead of my planned hard 5km today 😉

6:53.5 - 2,000m - 1:43.3 - 29 - 177
1:40.9 - 500m - 1:40.9 - 30 - 172
1:44.9 - 1,000m - 1:44.9 - 29 - 176
1:44.7 - 1,500m - 1:44.7 - 29 - 179
1:43.0 - 2,000m - 1:43.0 - 31 - 182

Good luck to all competing over the weekend.
Nice one, well done B)
Age 62 - 6' 4" - 108kg
All time PBs - 2k 6:16.4 - 5k 16:37.5 - 10k 34:35.5 - 30min 8727 - 60min 17059 - HM 74:25.9 - FM 2:43:48.8
50-59 PBs - 2k 6.24.3 - 5k 16.55.4 - 6k 20.34.2 - 10k 35.19.0 - 30min 8633 - 60min 16685 - HM 76.48.7
60-69 PBs - TBC

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

Post by MartinSH4321 » February 6th, 2020, 4:09 pm

winniewinser wrote:
February 6th, 2020, 3:21 pm
2km NEW PB 😁😌 🥳.....Knocked 5s off my last PB and my first 2km as a lightweight. Found my new max HR of 182 in the process and it reminded me just how painful this lark is 🥵🤢. Rather chuffed 😁. I'll get it logged for #FMMC .

This is instead of my planned hard 5km today 😉

6:53.5 - 2,000m - 1:43.3 - 29 - 177
1:40.9 - 500m - 1:40.9 - 30 - 172
1:44.9 - 1,000m - 1:44.9 - 29 - 176
1:44.7 - 1,500m - 1:44.7 - 29 - 179
1:43.0 - 2,000m - 1:43.0 - 31 - 182

Good luck to all competing over the weekend.
Wow, that's a great improvement, big congrats Alex! :D
Martin, 1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 174
LP: 1:06, 100m: 14.1, 1': 387m, 500m: 1:21.4
1k: 3:05 2k: 6:43, 5k: 18:03, 30': 8107m, 30R20: 8010m 10k: 37:22
60': 15661m, HM: 1:21:57
rowing since Jun18, 4mm in Apr20

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