Skierg pb thread

[CaseyClarke]

39 mins / 10000m / 1:57.0 / 31

6:30 splits:

2:00.0 r28
1:58.0 r30
1:56.0 r32
1:58.0 r30
1:56.0 r32
1:54.0 r34

Nice control. Df 95.

[CaseyClarke]

CTC - 13:49.1 / 1:43.6 / 4000m / 41

1:39.6
1:44.7
1:44.9
1:44.9
1:44.2
1:41.8
1:38.4

Not too bad. Can go faster and will break into the 1:42s.

[hjs]

CTC - 13:49.1 / 1:43.6 / 4000m / 41

1:39.6
1:44.7
1:44.9
1:44.9
1:44.2
1:41.8
1:38.4

Not too bad. Can go faster and will break into the 1:42s.

Nice one, you did both already. As thinking 1.42 myself, but will be on feel.

[hjs]

Ctc done and dusted. Max attempt for me.

13.11,0 dr103 138,8 4k 250/500/750/1k and back. Rest 1 min per 250m

132.4, 137,2 140,8 142,8 140,1 137,1 126,6
rates 53, 46, 42, 39, 44, 47, 59.

Saw the way Jason F. Did this one, a good bit below his 2k av. Middle was tough, and last 250 died fully, went out 1.24

[CaseyClarke]

Ctc done and dusted. Max attempt for me.

13.11,0 dr103 138,8 4k 250/500/750/1k and back. Rest 1 min per 250m

132.4, 137,2 140,8 142,8 140,1 137,1 126,6
rates 53, 46, 42, 39, 44, 47, 59.

Saw the way Jason F. Did this one, a good bit below his 2k av. Middle was tough, and last 250 died fully, went out 1.24

Just saw this on the board and thought you'd made a mistake as you were saying 1:42s!

Immense score. Doubt I'll be catching that this month. Maybe 1:41 if I'm lucky.

It's Justin, not Jason, ha ha.

[CaseyClarke]

Working towards 1 hour in 3 minute progressions.

42 minutes.
6 min splits:

1:59.0 r28
1:57.0 r30
1:57.0 r30
1:57.0 r30
1:57.1 r30
1:55.0 r32
1:55.0 r32

42' / 10793m / 1:56.7 / 30

[hjs]

Just saw this on the board and thought you'd made a mistake as you were saying 1:42s!

Immense score. Doubt I'll be catching that this month. Maybe 1:41 if I'm lucky.

It's Justin, not Jason, ha ha.

Age at least the J is good.

Have not much experience yet, did a 8x500 on 1 few weeks back just below 1.42..

Saw JUSTIN pull far below his 2k pb, so though I can start a bit faster. Did not hold back was a serious go.

Think you should start a bit faster, the 250 s are short enough, last 250 I fully died though

[CaseyClarke]

CTC.

13:38.9 / 4000m / 1:42.3 / 42

1:38.0 r40
1:42.7 r41
1:43.8 r40
1:43.9 r42
1:43.4 r43
1:39.7 r46
1:37.8 r49

Will go again in 10 days to 2 weeks. Can at least do under 1:41 with a bit more fitness.

[hjs]

Should be possible C. 250 s look a bit soft?

Tried a 30 min today, bit to soon after a 5x1500 1.47,3 sunday. Stil felt it in my midback.

30min 8171 150.1/34 81dr.

Splits 146.7 49.2 49.7 49.8 49.8 51.2 51.9 52.4 52.5 48.4
R 36 33 34 33 34 33 34 35 35 39

Bit more fresh, think I could have kept it a bit lower in the second half.

Looking at a 1.48 ish 10k come Autumn, need some more specific endurance and simply more meters. Being able to rate up a bit more would help the most I think.

[hjs]

Gave the ctc a go. Bit fly and die.

6k dr83 free rate/34 21:49.9 149.2

Started around 1.47 ish, but need more meters to hold that, been training 3 weeks again after 2 weeks off. Am back to rowing/ski 50/50% again. Atm building a bit better aerobic fitness.

[Paul N]

Second attempt at the March CTC:

- Interval 1, 15:00, 2657, 2:49.3, 44spm
- Interval 2, 15:00, 2667, 2:48.7, 45spm

First attempt was:

- Interval 1, 15:00, 2556, 2:56.0, 42spm
- Interval 2, 15:00, 2593, 2:53.5, 44spm

So quite an improvement - but still well down at the bottom end of the leaderboard

[Steve W]

Good effort, Paul. Increasing your interval distance by a hundred meters is not an easy feat. My experience on the skierg is that the erg is less forgiving regarding lightweights, shorter height & other variables. Not meaning these as an excuse so much as a learning curve. Your best effort is just that and something to strive for and be proud of. Times will be slower than the rower but different workouts, which is good. A paddle erg is even slower but done with fidelity is still a good, and different, workout. It's all relative to the erger / machine. Striving for better form & goals is a great way to get healthy and stay motivated. Whether at top or bottom of the leaderboard, good on you and all that put in the effort.

[Paul N]

Thanks for the encouragement Steve. Yep, at my height and weight, I'm certainly not going to be breaking many records. As you say, I'm in it to build fitness, strength and form, and compete against myself. As well as the physical demands, certain workouts on both the rower and the skierg present great mental challenges too, this month's CTC being a good example. When starting one of those intervals at a particular target pace, the 15 minutes to come can feel very long indeed.

[Paul N]

April CTC:

18:54.0, 3500, 2:42.0, 48 spm

2:41.9, 500, 2:41.9, 49 / r0'
2:46.6, 500, 2:46.6, 47 / r0'
2:46.5, 500, 2:46.5, 48 / r0'
2:46.0, 500, 2:46.0, 47 / r1'

2:38.4, 500, 2:38.4, 49 / r2'

2:39.0, 500, 2:39.0, 50 / r3'

2:35.6, 500, 2:35.6, 51

14% more power than my March result, deliberately tried to rate higher, and a better overall pace than my 1k pb (which needs to be redone...) so quite happy with that.

[Paul N]

May CTC effort:

10:28.5, 1992, 2:37.7, r48

2:36.0, 500, 2:36.0, r49
2:38.2, 500, 2:38.2, r49
r3:00
2:38.1, 500, 2:38.1, r48
2:36.2, 492, 2:38.7, r49

"How great am I?"
I'm great for me!

Next to do it on the rower...