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

Post by Gammmmo » December 19th, 2018, 2:38 pm

nice one Jimmy...looking at the splits probably more in the tank but the point is you got it done. ;)
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

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

Post by jimmyshand » December 19th, 2018, 3:22 pm

Thanks gammmmo, yes I am glad I got one in the bag regardless of PB
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:25.2 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

Dangerscouse
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Location: Liverpool, England

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

Post by Dangerscouse » December 19th, 2018, 3:26 pm

jimmyshand wrote:
December 19th, 2018, 2:14 pm
lancecampeau wrote:
December 19th, 2018, 1:50 pm
jimmyshand wrote:
December 19th, 2018, 8:19 am
Managed to take 4 seconds off my PB and end up with 6:55.2 so that is quite pleasing as I've only gone below 7 minutes once before
That's a solid, tangible gain AND with a buck 40 in the final split... I suggest a 6:52 should come fairly easily.
I need to work on my mental toughness to get close to that but I will try!
Great effort Jimmy. Your mental training is important and I highly recommend reading The Chimp Paradox by Dr Steve Peters
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

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

Post by RayOfSunshine » December 19th, 2018, 7:43 pm

@Jimmy nice work!


My goal was sub 7:20 today for a PB. Super stoked.

Image

I followed the plan linked below except I swapped the 1:40 for 1:50. I emptied my tank about 60m too soon. My final stroke was at 1:55.
https://www.youtube.com/watch?v=j5_4upqhYeQ
48M, 175cm/5'9", 81kg/178lbs
Neptune Beach, FL

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

Post by Dangerscouse » December 20th, 2018, 1:27 am

RayOfSunshine wrote:
December 19th, 2018, 7:43 pm
@Jimmy nice work!


My goal was sub 7:20 today for a PB. Super stoked.

Image

I followed the plan linked below except I swapped the 1:40 for 1:50. I emptied my tank about 60m too soon. My final stroke was at 1:55.
https://www.youtube.com/watch?v=j5_4upqhYeQ
There it is Ray!!! Great effort and to end on a 1:55 REALLY highlights that effort
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

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

Post by jimmyshand » December 20th, 2018, 2:28 am

Great work Ray! Very well paced.
42 years old - 97kg/214lbs - 198cm/6'6" - I live in England

PBs -
1k 3:15.6 | 2k 6:51.4 | 5k 18:25.2 | 30min 8,016m | 10k 37:53.6 | 60min 15,254m | HM 1:25:38.4

Rowing since March 2017. Real name is Alasdair.

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

Post by KeithT » December 20th, 2018, 10:04 am

Sub 3 Minute 1K in the books!!!

I had the day off work yesterday and slept in a little - started warming up for workout and was feeling pretty good. Since doing a 1K test a couple weeks ago I have been feeling I had a shot at sub 3, so I gave it a go. Things went pretty close to how I planned but I had to dig super deep and do everything I could both physically and mentally to get that split down in the last 300m. I have to say I was in as much discomfort as I have ever been at the end and afterwards and still have "the cough" today - but all worth it and I am super happy. I really am confident in a sub 6:30 2K now and will try it in the coming weeks.

1K detail (tried to upload pic and said file too large?):

Time-Meters-/500-SPM
2:59.8-1000-1:29.9-38
:35.8-200-1:29.5-40
:36.1-400-1:30.2-37
:36.3-600-1:30.7-35
:36.2-800-1:30.5-38
:35.5-1000-1:28.7-42
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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

Post by hjs » December 20th, 2018, 10:35 am

Getting serious! :D well done, congrats.

To get faster even, think you need to work on your stroke power. Rating is high, good ofcourse, but no more room there I think.
For my training see twitter @Hjsrowing

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

Post by KeithT » December 20th, 2018, 10:58 am

hjs wrote:
December 20th, 2018, 10:35 am
Getting serious! :D well done, congrats.

To get faster even, think you need to work on your stroke power. Rating is high, good ofcourse, but no more room there I think.
Thanks HJS! Interesting you mentioned the Stroke rate. Until recently I was having the opposite issue where I was setting PRs at low stroke rates and still have for longer rows like 22 SPM for my recent 1 hour PB (22 for my half hour as well). My last 2K was at 30 SPM which I feel is about right. I didn't have SPM go up on the 1K until I adjusted the Drag upwards which I thought would lower the SPM but instead I seem to do quicker with it? So, not sure exactly what has caused the quicker SPM on the 1K.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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

Post by hjs » December 20th, 2018, 11:15 am

KeithT wrote:
December 20th, 2018, 10:58 am
hjs wrote:
December 20th, 2018, 10:35 am
Getting serious! :D well done, congrats.

To get faster even, think you need to work on your stroke power. Rating is high, good ofcourse, but no more room there I think.
Thanks HJS! Interesting you mentioned the Stroke rate. Until recently I was having the opposite issue where I was setting PRs at low stroke rates and still have for longer rows like 22 SPM for my recent 1 hour PB (22 for my half hour as well). My last 2K was at 30 SPM which I feel is about right. I didn't have SPM go up on the 1K until I adjusted the Drag upwards which I thought would lower the SPM but instead I seem to do quicker with it? So, not sure exactly what has caused the quicker SPM on the 1K.
Shorter and longer distances will be different, for now I would not worry about it, you going well, so first do you race and get a good result.
For 2k and above you have plenty enough strenght in your stroke. If you would improve on your shorter work, I think you can never be strong enough. There are two 50plus monsters nowadays. Pulling 1:13/14 500 meters, those guys mainly focus on building a strong stroke. Both pull below 1.05 easily at max.
For now, don,t change a thing, going well :D
For my training see twitter @Hjsrowing

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

Post by KeithT » December 20th, 2018, 11:26 am

hjs wrote:
December 20th, 2018, 11:15 am
KeithT wrote:
December 20th, 2018, 10:58 am
hjs wrote:
December 20th, 2018, 10:35 am
Getting serious! :D well done, congrats.

To get faster even, think you need to work on your stroke power. Rating is high, good ofcourse, but no more room there I think.
Thanks HJS! Interesting you mentioned the Stroke rate. Until recently I was having the opposite issue where I was setting PRs at low stroke rates and still have for longer rows like 22 SPM for my recent 1 hour PB (22 for my half hour as well). My last 2K was at 30 SPM which I feel is about right. I didn't have SPM go up on the 1K until I adjusted the Drag upwards which I thought would lower the SPM but instead I seem to do quicker with it? So, not sure exactly what has caused the quicker SPM on the 1K.
Shorter and longer distances will be different, for now I would not worry about it, you going well, so first do you race and get a good result.
For 2k and above you have plenty enough strenght in your stroke. If you would improve on your shorter work, I think you can never be strong enough. There are two 50plus monsters nowadays. Pulling 1:13/14 500 meters, those guys mainly focus on building a strong stroke. Both pull below 1.05 easily at max.
For now, don,t change a thing, going well :D
Yeah I will keep on the path right now. Strength was always my advantage I thought but I do see some of these crazy 500 times and just shake my head - I think I can pull a 1:22 500 now but not sure I have ever pulled below a 1:15 for a stroke let alone maintain it.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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

Post by hjs » December 20th, 2018, 11:39 am

Those guys are bigger eh, 110/115 kg, and not overly fat.
Around 1.22 sounds about right yes, those Wr are a very different ballgame.
For my training see twitter @Hjsrowing

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

Post by DavidA » December 20th, 2018, 3:57 pm

KeithT wrote:
December 20th, 2018, 10:04 am
Sub 3 Minute 1K in the books!!!

I had the day off work yesterday and slept in a little - started warming up for workout and was feeling pretty good. Since doing a 1K test a couple weeks ago I have been feeling I had a shot at sub 3, so I gave it a go. Things went pretty close to how I planned but I had to dig super deep and do everything I could both physically and mentally to get that split down in the last 300m. I have to say I was in as much discomfort as I have ever been at the end and afterwards and still have "the cough" today - but all worth it and I am super happy. I really am confident in a sub 6:30 2K now and will try it in the coming weeks.

1K detail (tried to upload pic and said file too large?):

Time-Meters-/500-SPM
2:59.8-1000-1:29.9-38
:35.8-200-1:29.5-40
:36.1-400-1:30.2-37
:36.3-600-1:30.7-35
:36.2-800-1:30.5-38
:35.5-1000-1:28.7-42
Woo Hoo!!
Awesome job!

David
57 y / 70 kg / 173 cm / 5 kids / 11 grandkids :)
Received my model C erg 18-Dec-1994

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

Post by KeithT » December 20th, 2018, 4:37 pm

DavidA wrote:
December 20th, 2018, 3:57 pm
KeithT wrote:
December 20th, 2018, 10:04 am
Sub 3 Minute 1K in the books!!!

I had the day off work yesterday and slept in a little - started warming up for workout and was feeling pretty good. Since doing a 1K test a couple weeks ago I have been feeling I had a shot at sub 3, so I gave it a go. Things went pretty close to how I planned but I had to dig super deep and do everything I could both physically and mentally to get that split down in the last 300m. I have to say I was in as much discomfort as I have ever been at the end and afterwards and still have "the cough" today - but all worth it and I am super happy. I really am confident in a sub 6:30 2K now and will try it in the coming weeks.

1K detail (tried to upload pic and said file too large?):

Time-Meters-/500-SPM
2:59.8-1000-1:29.9-38
:35.8-200-1:29.5-40
:36.1-400-1:30.2-37
:36.3-600-1:30.7-35
:36.2-800-1:30.5-38
:35.5-1000-1:28.7-42
Woo Hoo!!
Awesome job!

David
Thanks David - I considered the sub 3:00 1K a major milestone, so it was really happy to do it.
51 yo, 6'3" 205#
PBs (all since turning 50):
1 min - 372m, 500m - 1:23.2, 1K - 2:59.8, 4 min - 1265m, 2K - 6:29.9, 5K - 17:27, 30 min - 8277m, 10K - 36:30, 60 min - 16036, HM - 1:20:22

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

Post by Gammmmo » December 21st, 2018, 10:06 am

@Keith - chapeau sir, chapeau.... :wink:
Paul, 47M, 5'11" 75kg (ish), ex bike time trialler.
1min=350m Image
Targets: 1:27(500m), 3:12(1K), 6:44(2K), >8200m (30mins), 36:59(10K)

Erg on!

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