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

Post by max_ratcliffe » January 23rd, 2021, 6:48 pm

Big J wrote:
January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

<>
Very nice J. This is preposterously good, and still just a beginner really. Sprinting at the end of a timed piece is harder mentally IMO, as no matter how fast you go, the time just won't tick down any quicker.

Tony Cook wrote:
January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
This was obviously in the offing as you'd had the handbrake on for your previous HMs. But taking that much off is very impressive indeed.

winniewinser wrote:
January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB 🚂....next to get smashed up was the 4'TT 🚨 PB +31m🚨. 3 weeks, 3 PBs

4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37

Not sure what next week will bring yet 😁
Well done again Alex. Third quarter must have hurt!
50 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7534m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=298m; 500m=1:42.4; 1k=3:36.0; 2k=7:43.8; 5k=20:35; 6k=TBC; 30'=TBC; 10k=42:50; 60'=TBC; HM=NGTFH

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

Post by LouTheWizard » January 23rd, 2021, 7:02 pm

10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
39 Y.O. Beginner as of December, 2020. 6'4" 250#...2021 goal is to get under 220#

https://log.concept2.com/profile/1425687

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

Post by Tony Cook » January 23rd, 2021, 7:32 pm

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Good effort. 1k to go is the place for a wobble- while you’re thinking about it there’s only 800/500/300 to go. Conservative start and big negative splits so some more to squeeze out of that. 👍
Born 1963 6' 5" 100Kg
PBs only from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:33.7 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7

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

Post by Big J » January 24th, 2021, 4:25 am

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Very nicely done. Almost 2.5 minutes off your PB is superb.

I love a negative split strategy. I think it works well for beginners as it's easy to gas yourself early on if you come out too fast. I have so far only done negative split pbs. They just work well for me, but I'm sure as I get more experienced and my fitness improves, I'll be able to do more evenly paced pbs. It might be the same for you too :D
36. 2.03m. 120kg. Rowing since Oct 2020.

100m - 15.0. 500m - 1:22.5. 1000m - 3:02.5. 2000m - 6:33.9. 5k - 16:58.0. 6k - 21:00.2. 30 minutes - 8636m. 30r20 - 8538m. 10k - 35:37. HM - 1.16:06.5

A rehabilitated strength athlete :lol:

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faach1
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Re: New Personal Best! Brag About That New Pb!

Post by faach1 » January 24th, 2021, 4:54 am

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Superb effort, erg on!
Freddie Hancock

Instagram @faach1

Forum Flyers IRC

Rower:
100m: 15.0, 1': 389m, 500m: 1:22.2 (HWT), 1k: SOON, 2k: 6:33.7, 5k: SOON,
6k: SOON
Skierg:
100k: 7:30:8.0

World Record Rowing Age Group LWT 1'

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » January 24th, 2021, 5:56 am

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Well done Lou. Big chunk to knock off your PB.
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= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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

Post by Dangerscouse » January 24th, 2021, 6:01 am

Big J wrote:
January 24th, 2021, 4:25 am
I love a negative split strategy. I think it works well for beginners as it's easy to gas yourself early on if you come out too fast. I have so far only done negative split pbs. They just work well for me, but I'm sure as I get more experienced and my fitness improves, I'll be able to do more evenly paced pbs. It might be the same for you too :D
Tbh mate, what will just as likely to happen is that you'll start faster but still neg split. I still love neg splits.
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= 2:44:04; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

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

Post by winniewinser » January 24th, 2021, 7:34 am

Big J wrote:
January 23rd, 2021, 4:10 pm
That's a big improvement, and 3 pbs in 3 weeks is very good going. Strong final split too :D
MartinSH4321 wrote:
January 23rd, 2021, 4:18 pm
Boom, you're definitely on a roll, +31m is a HUGE improvement, very well done! :D
Dangerscouse wrote:
January 23rd, 2021, 4:45 pm
Blimey mate, that's a big chunk to improve on for a four minute PB. Keep grabbing them whilst you can
faach1 wrote:
January 23rd, 2021, 4:52 pm
Nice one Alex, that’s a monstrous new PB!
nick rockliff wrote:
January 23rd, 2021, 5:58 pm
Nice one Alex
max_ratcliffe wrote:
January 23rd, 2021, 6:48 pm
Well done again Alex. Third quarter must have hurt!
Thanks all for the kind words of encouragement 🙏
I think the focus now will be the 2k and trying to better my time for WRICH qualification.
Alex, LWTM, 6'2" 49yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1212m, 2km 6:50.2, 5km 17:59.8, 6km 22:03.6, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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

Post by MartinSH4321 » January 24th, 2021, 9:32 am

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Great improvement, and good to know there's something left for next TT, well done!
1983, Austria, 186cm / 100Kg
RHR: 43, MHR: 176
LP: 1:06 100m: 14.0 1': 387m 500m: 1:21.4
1k: 3:05 2k: 6:43 5k: 17:53 30': 8237m 30R20: 8088m 10k: 36:39
60': 16087m, HM: 1:19:42

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

Post by Tandstad » January 25th, 2021, 3:17 am

LouTheWizard wrote:
January 23rd, 2021, 7:02 pm
10k today, no specific goal in mind as the previous PB was a 45:00 (2:15 pace), but that was not a max effort in hindsight. Went with the negative split strategy and pushed through the last 3k a bit faster than I thought I could. Got wobbly with 1k to go but hung on.

Time Meters Pace Watts Cal/Hr S/M
42:33.2 10,000m 2:07.6 168 878 23 157
8:48.1 2,000m 2:12.0 152 823 23 139
8:37.9 4,000m 2:09.4 161 854 23 149
8:31.9 6,000m 2:07.9 167 874 23 157
8:23.9 8,000m 2:05.9 175 902 24 165
8:11.4 10,000m 2:02.8 189 949 25 175
Good job Lou :D big negative splits, so more to come soon for sure!
35YO, 188 cm, 109 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 6K: 20:53(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19.2(2020)

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

Post by KeithT » January 25th, 2021, 10:28 am

Big J wrote:
January 23rd, 2021, 9:37 am
I've been doing a lot of 30 minute sessions lately (5 so far this week) with varying stroke rates and heart rate caps. It's a distance I really enjoy. I decided to push it a bit today and added 165m to my pb.

It was a fairly tough row, and coincidently I went through the 6k mark at exactly the same time as earlier this week (but with a flatter pace preceding it) but being able to speed up towards the end got me well under the 1:45/500m mark.

The HD demons were ever present, and probably worst in the 15-20 minute area. I tend to find that once I'm inside the final third, I'm good to finish. Weirdly, I also seem to naturally want to go faster, even though the heartrate is right up, the instinctive pace increases.

I sprinted the last 30 seconds, so I included the final screen shot too.

Image
Image
Wow, that an impressive row!
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

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

Post by KeithT » January 25th, 2021, 10:30 am

Tony Cook wrote:
January 23rd, 2021, 3:34 pm
Two PBs in a week!!
First proper go at a HM, previously I’ve HR capped for UT sessions. Hoped for sub 1:20 and went sub 1:19 so very pleased with that.
Time Meters Pace Watts Cal/Hr S/M
1:18:51.7 21,097m 1:52.1 248 1154 26 149
16:06.3 4,300m 1:52.3 247 1149 27 142
16:04.0 8,600m 1:52.0 249 1155 26 147
16:07.2 12,900m 1:52.4 246 1146 26 147
16:08.2 17,200m 1:52.5 245 1144 26 152
14:26.0 21,097m 1:51.1 255 1178 26 158
This is really strong and shows you can beat a lot of your other PBs too.
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

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

Post by KeithT » January 25th, 2021, 10:32 am

winniewinser wrote:
January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB 🚂....next to get smashed up was the 4'TT 🚨 PB +31m🚨. 3 weeks, 3 PBs

4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37

Not sure what next week will bring yet 😁
Nice, sub 1:40 and over 1,200m, you are in a good spot right now, keep it going.
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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winniewinser
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Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » January 25th, 2021, 11:37 am

KeithT wrote:
January 25th, 2021, 10:32 am
winniewinser wrote:
January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB 🚂....next to get smashed up was the 4'TT 🚨 PB +31m🚨. 3 weeks, 3 PBs

4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37

Not sure what next week will bring yet 😁
Nice, sub 1:40 and over 1,200m, you are in a good spot right now, keep it going.
Thx Keith.....enjoying it at the moment but boy is it hard work :wink: B)
Alex, LWTM, 6'2" 49yo, 100m 17.7, 1min 340m, 500m 1:31.9, 1km 3:16.3, 4min 1212m, 2km 6:50.2, 5km 17:59.8, 6km 22:03.6, 30' 7958m, 10km 38:18.6, 60' 15,286m, HM 1:24:08.5, FM 3:08:12.8

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

Post by hjs » January 25th, 2021, 11:51 am

winniewinser wrote:
January 25th, 2021, 11:37 am
KeithT wrote:
January 25th, 2021, 10:32 am
winniewinser wrote:
January 23rd, 2021, 3:57 pm
Another week on the @jdmad7 PB 🚂....next to get smashed up was the 4'TT 🚨 PB +31m🚨. 3 weeks, 3 PBs

4:00.0 1,212m 1:39.0 34
1:00.0 306m 1:38.0 36
2:00.0 302m 1:39.3 31
3:00.0 298m 1:40.6 32
4:00.0 306m 1:38.0 37

Not sure what next week will bring yet 😁
Nice, sub 1:40 and over 1,200m, you are in a good spot right now, keep it going.
Thx Keith.....enjoying it at the moment but boy is it hard work :wink: B)
John is a racer...

Btw, you might ask him about his 2k weakness :wink: he almost always has way to much left at the end... (we know eachother)

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