New Personal Best! Brag About That New Pb!

[PleaseLockIn]

7094m 30R20. Only 1 stroke over 600. Still over 400m left to go for my target. Admittedly I did pace this conservatively and I did this in 30*C + weather (my previous PBs were helped by cool weather). It isn’t a great time, but not that shabby.

https://log.concept2.com/profile/2501432/log/103400587

For someone who got injured multiple times and had too much drama to deal with, not that bad.

Looking forward to progresses!

Negative splits are good however it is difficult to pick up the pace even after halfway. I only felt I wanted to give up at 25 mins in - but somehow my HR was 200. I found 205 MHR.

Maybe I should use some more strokes - I perhaps could push to 615-620 and the erg will read as R20 average.

But my training is definitely subpar.

[iain]

Well done on the 30R20. Interesting discussion on PM rounding, but basically all strokes are not equal. I saw one video of a PB (one of the better known trainers, can't remember which but was close to 9000M) who deliberately did R21 for all intervals except one at R20 and this rounds down to R20. SO 25min at 21 & 5 at 20 is 20.8 or 624 strokes even without trying to game the rounding within each interval. One thing I do notice is that your pace is very erratic. It would be more efficient (and therefore you could go further) if you can keep them closer. Also I find that I am better setting off a little faster than I can maintain as I find I can hang on a sec or 2 slower towards the end when if I had started slower I couldn't push myself until the last couple of mins. Also, were you tripple breathing as this can be maintained for at least a partbut needs to be initiated consciously as it doesn't initially feel natural.

[putridp]

Well done with the 30r20! A painful one (aren't they all?!). I would only do 600 strokes exactly personally.

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

[Dangerscouse]

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

That's a very good 2k, especially with those SPMs. I fall apart when I get over r32.

[Sakly]

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

Well done!
Agree to Stu, cannot imagine a 2k at such rate. Unfortunately, it seems I need to train higher rates to better my 2k

[putridp]

Thank you. I find increasing the rate is the only way to maintain the pace when the wheels are falling off, but it's not pretty! I concentrate on driving the hands away at the finish as fast as possible, and practice it when doing 8x500m. Shortening the slide comes naturally. Not efficient at all!

[Sakly]

My last 2k was at r30. Starting at 29 for the first 750, then going to r31 for the next 750 and ramping up to r33/34 for the last 500,where I could increase pace a bit with the higher rate. But I doubt I could do a full 2k at r35 right now

[Dangerscouse]

Thank you. I find increasing the rate is the only way to maintain the pace when the wheels are falling off, but it's not pretty! I concentrate on driving the hands away at the finish as fast as possible, and practice it when doing 8x500m. Shortening the slide comes naturally. Not efficient at all!

I don't do 500s enough as I convince myself that they're not that useful, but getting accustomed to higher rates is then inevitably, and unintentionally not worked on.

My instincts don't allow me to easily shorten the stroke, which is annoying as I know I should but I keep lengthening the stroke.

[ahooton]

Well done with the 30r20! A painful one (aren't they all?!). I would only do 600 strokes exactly personally.

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

Well don’t mate. Sub 6:40 inbound, no doubt about it! I saw you got on the river early Saturday! Wish I’d done the same. I was cooking by 0900!

[alex9026]

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

Great work. I think the element of doubt is natural and comes with the territory of attempting a PB. However, a split slower on the opening 800m may have had you on course for 6:40. Equally, not doing it off the back of a 136km week could've got you there...!

[KeithT]

Well done with the 30r20! A painful one (aren't they all?!). I would only do 600 strokes exactly personally.

A different kind of pain for me today, but I managed a 2K PB by 4.2s, with a time of 6:41.4. I'm a bit gutted not to get sub 6:40 but considering I didn't taper at all for it (136km week and 8x500m intervals 5 days ago), I think I've got that in me.

I maybe went out slightly too hard in the first 800m but I think a slight positive split is the fastest strategy for me, albeit the most painful. I had absolutely nothing left. I normally say that fresh legs lie (telling you to go faster in the opening 800m), but on this occasion I was doubtful about the pace from the start

Code: Select all

Time	Meters	Pace	Watts	S/M	HR
6:41.4	2,000	1:40.3	346	35	162
1:19.5	400	1:39.3	357	34	153
1:19.7	800	1:39.6	354	34	163
1:20.0	1,200	1:40.0	350	35	166
1:20.4	1,600	1:40.5	345	37	166
1:21.8	2,000	1:42.2	327	38	165

I think sub 6:40 is there for sure. With some rest and maybe a little different pacing can do it.

[bassongirl]

First time to break the 8:30 for the 2k. Took 4 seconds off from my last PB one year ago.

Time Meters Pace Watts Cal/Hr S/M
8:29.7 2,000 2:07.4 169 882 28 184
2:09.4 500 2:09.4 162 855 28 179
2:09.1 1,000 2:09.1 163 859 28 183
2:07.0 1,500 2:07.0 171 888 29 185
2:04.2 2,000 2:04.2 183 928 29 190

Cardio definitly is the limitation. Muscles felt capable for more. Still more 4x2k work to do

[p_b82]

congrats on beating the pb and thus being now in better shape post injury recovery.

If your cardio is really the long pole, you might (if you have the time) wish to consider getting in a long slower row once a week - I found the volume helps me a little more than the shorter sharper stuff when looking at building my aerobic base.