Anyone had any SEASON's bests recently?

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Re: Anyone had any SEASON's bests recently?

Post by plummy »

Nice 10k Peter and congrats on dropping under 40 minutes again. I've only managed that once in the last 2 years and that was at Madchester last year. I did an impromptu one on Saturday after 5 hours of tree chopping at Jane's and with no warm up and no initial intentions of going fast I fought down to 40:26 so I reckon on fresh legs (arms/back and everything else) I could at least worry 40 mins. again
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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

Congratulations Peter. Sub 2 minute pace on anything over 5k is always good.
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Re: Anyone had any SEASON's bests recently?

Post by Grobi »

Thanks for your comments guys :fswink: Had another go tonight as I wondered how a 10k would fee like when you can actually see the PM :lol: Plan was to start out at 2:01 pace for the first 6k (so 1 second quicker) and then wind it up. That'S how it went:

1k / 2:01.0 / 28 / 149
2k / 2:01.0 / 27 / 155
3k / 2:00.9 / 27 / 160
4k / 2:01.0 / 27 / 163
5k / 2:01.0 / 27 / 164
6k / 2:01.0 / 27 / 170
7k / 1:59.9 / 28 / 172
8k / 1:58.8 / 28 / 177
9k / 1:57.1 / 29 / 181
10k/1:54.1 / 30 / 187

Total: 39:52.2 / 1:59.6 / 27

Happy with an improvement of seven seconds which came mostly out of a more even pacing and a 4-5 bpm higher heart rate. Towards the end it helped to see the overall pace drop down towards and under 2:00. So it was a good idea to have the light on :idea:
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

Very nice pacing, Peter! =D> =D> =D> I just love it when a row goes according to plan. 8)

How did you feel at the end? I only ask because knocking out that last 1K at 7 sec faster than the first 6K suggests there could be even more improvement. What about 2:00 for the first 6K? Or do you think that would be too fast?

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Re: Anyone had any SEASON's bests recently?

Post by Grobi »

zootMutant wrote:Very nice pacing, Peter! =D> =D> =D> I just love it when a row goes according to plan. 8)

How did you feel at the end? I only ask because knocking out that last 1K at 7 sec faster than the first 6K suggests there could be even more improvement. What about 2:00 for the first 6K? Or do you think that would be too fast?

Cheers,
Hi Zoot,

I too love it when a row goes according to plan :lol:

Good question about the last 1k. Physically it was awful. My end heart rate was 187, the highest I have seen this season was 189, so that was pretty much flat out.

But mentally it was completely different. At no second in that final 1k I felt the desire to slow down or even handle down. I was just confident enough to keep going.

My understanding is that your confidence in a certain pace over a certain time/distance determines how you approach it. Flat pacing is the most efficient way to do a row, so if you were confident enough you'd start right off at your target pace and keep that until the end (and fall off the erg afterwards :lol: ). But there's the risk of the wheels falling off towards the end, or at least there's the fear of that happening. So if you're not sure about your capability on that day you do it the neg-split-way.

And these 7 seconds difference in pace you mentioned show that I had not too much confidence in the beginning (not towards the end). So I started (too) slow. And you're right, my next attempt will be at 2:00 for the first 6k.
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

Grobi wrote:But mentally it was completely different. At no second in that final 1k I felt the desire to slow down or even handle down. I was just confident enough to keep going.

My understanding is that your confidence in a certain pace over a certain time/distance determines how you approach it. Flat pacing is the most efficient way to do a row, so if you were confident enough you'd start right off at your target pace and keep that until the end (and fall off the erg afterwards :lol: ).
Sure. That makes sense. My PB for HM was like that. I started off on the slow side and every 5 mins I upped the pace. Finished like a freight train (which then derailed :lol: ), but my mental attitude was tops all the way (unlike my 5k PB when 5 mins into it I was ready to handle-down).

Anyway, congrats again on a great row! =D>
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

Once again I'm reminded of how big a role mental toughness and confidence play in rowing performance!

I wanted a short (compared to my 60-min, L4s), fast row to bring my lifetime metres to 3m. I settled on a 5k, but I haven't done any fast pieces recently so I had no idea what pace to use. I was pretty sure I could pull 2:25s, but I absolutely didn't want to HD, so I wanted to err on the conservative side.

I decided to convert to watts, (2:25 = 115 watts), and then increase 5 watts every 500m, and see where that would get me. That would make my last 500m at 160 watts = 2:09.8... which seemed possible.

Here's how it went:

Code: Select all

Meters      Watts        Pace         HR
------------------------------------------
  500        116        2:24.4        132
 1000        121        2:22.6        138
 1500        125        2:20.8        141
 2000        131        2:18.8        143        Decided to chuck the plan and stay right here.
 2500        132        2:18.3        147        Decided I could at least try to negatively split.
 3000        133        2:17.9        149
 3500        134        2:17.6        151
 4000        136        2:17.0        151
 4500        140        2:15.6        150        Felt strong. Stepping up the pace.
 5000        176        2:05.6        156        Felt very strong. Last pull = 215w (1:57.6)
------------------------------------------
Obviously there is a lot of room for improvement. The last 500m were hard, but overall the row was not near my limit. My lack of confidence caused me to undershoot, but I'm glad I didn't HD. :fsbgrin:

5k -- 22:58.9 -- 2:17.8 -- 24 spm -- AHR 144 -- max HR 158

And now I have a marker for next time. :P

Cheers,
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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

Well done Zoot. =D> =D> =D> Nice to get a 5k under your belt and now that you know you can do it, you have a target to aim for next time round.
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Re: Anyone had any SEASON's bests recently?

Post by sander »

I did a 500m, just in time to get a >900 nonathlon score before the OTE season ends.

The full story is here: http://blog.rowsandall.com/2016/04/25/n ... -hard-500/

I managed 1:33.8. Not sure how I did that 1:31.6 a few years ago. Well, sprint training is only now starting so perhaps I will have a better score for next season if I remember to do the 500m during the OTW rowing sprint season.
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

sander wrote:The full story is here: http://blog.rowsandall.com/2016/04/25/n ... -hard-500/
Ouch! That looked really painful. :oops:

Another 5k today. Using last session's average, I planned to start off at 133 watts, slightly negative split until the last 1500 metres and then see where I was at.

Code: Select all

Meters      Watts        Pace         HR
------------------------------------------
  500        135        2:17.5        132
 1000        135        2:17.3        136
 1500        137        2:16.6        141
 2000        138        2:16.5        141        
 2500        139        2:15.9        145        
 3000        140        2:15.6        148
 3500        141        2:15.3        147        Winded, but felt strong.
 4000        143        2:14.9        149
 4500        147        2:13.5        152        Stepping up the pace.
 5000        192        2:02.1        156        Winding it up. 
------------------------------------------
5k -- 22:25.0 -- 2:14.5 -- 24 spm -- AHR 142 -- max HR 158

An improvement of almost 34 seconds. :shock: Obviously, a lot more in the bank. :oops:

Next time, I'll do the same thing, but start off at 2:15. :P

Cheers,
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Re: Anyone had any SEASON's bests recently?

Post by Grobi »

zootMutant wrote:An improvement of almost 34 seconds. :shock: Obviously, a lot more in the bank. :oops:
Well done Zoot, that's a massive improvement for a 5k! =D> And I agree, if you can do the last 500m 12 seconds faster than the overall pace, then there's a lot more in the tank for you. Or, to say it nasty, you just didn't go fast enough in the first 4.5k :lol:
zootMutant wrote:Next time, I'll do the same thing, but start off at 2:15. :P

Cheers,
Sounds like a plan, good luck with that!
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

Grobi wrote:And I agree, if you can do the last 500m 12 seconds faster than the overall pace, then there's a lot more in the tank for you. Or, to say it nasty, you just didn't go fast enough in the first 4.5k :lol:
:lol: :lol: :lol: Quite right! :fsbgrin:

I probably shouldn't claim this as a season's best, as it was more like an Wolverine plan L3 than an all-out effort... but I'm still trying to find the correct pace. (I haven't done any long intervals this season.)

Lack of confidence can be a killer. When I hit 2500 m, I remember thinking: "Only half-way? I'll never make it." But, of course I did. :P
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Re: Anyone had any SEASON's bests recently?

Post by zootMutant »

8 weeks of rowing, followed by 1 week off. Felt it was time to set a 2k marker.

Based on my heart rate and pace for the Wolverine Plan L4s, I was hoping for sub-8.

I figured I would try few more times later in the week using today's pace to find a good starting marker.

As it turned out... today's pace was the marker! I don't need another try. :lol:

2K - 8:01.2 - 2:00.3 - 201 watts - AHR 158 - MHR 165 - SR 32

Code: Select all

Meters      Pace      Watts     EHR
------------------------------------
 400       1:59.8      203      152
 800       2:01.1      197      161
1200       2:01.2      196      165
1600       2:01.2      196      165
2000       1:58.1      212      165
I really didn't have much left at the end. Disappointed that I'm not in better shape, but happy that I paced it so well. :P
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Re: Anyone had any SEASON's bests recently?

Post by plummy »

A bit early for Season's Bests really but having dropped out of the Fitness Matters 6 week plan just before Madchester and the 26 hour WR (yet to be ratified) I thought I'd just put down some markers - all done this week:

10km - 40:05.4 ( SB last year - 39:44.2 )
60 mins - 14641m ( SB last year - 14703m )
500m - 1:43.3 ( SB last year - 1:39.5 )
30 mins - 7555m ( SB last year - 7616m)
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Re: Anyone had any SEASON's bests recently?

Post by Grobi »

Zoot, I'd say pacing was spot on, well done! =D>

Very nice set of SBs Dave! Although the times are a bit slower than last season (and it's not the end of the season yet!) I'd say nonathlon wise it's the same as you are now ...ahem... a year older?
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Re: Anyone had any SEASON's bests recently?

Post by plummy »

Managed to get to the end of a HM last night now the weather has cooled a few degrees. I was targeting a) finishing and b) under 90 minutes but with a bit of a struggle I managed 1:27:34.1 which is my second best in the last 2 years - and that was with a short stop for a drink and to throw a sweat sodden glove off.
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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

Nice HM plummy.

I'm still struggling to find any kind of form, but managed to make moderate improvements in my times for 3 of the shorter ranked distances yesterday and today:

100m - 16.9 to 16.8
1 min - 337m to 340m
1,000m - 3:24.5 to 3:22.2

The first two aren't that far off last season's SBs, but the 1k is over 4 seconds slower. It's only 2.3 seconds faster than the 1k I did at Madchester, which was not a 'full on' effort as I was trying to save myself for the 5k later in the day. Still, at least it's progress (of a sort).

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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

After doing a few shorter rows recently, I decided to do a HM today. My previous effort was a very slow 1:29:21.1 in Portugal, so I knew I'd beat this if I didn't completely blow up.

I started off at 2:00 pace and it felt reasonably comfortable, so I had hopes of finishing sub 2:00 pace overall. But I felt a sharp twinge in my upper back between the shoulders after just over 13k and slowed down in order to make sure I would be able to finish. The next 7.5k was a bit of a struggle, but I managed to muster up a final sprint in order to finish under 85 minutes.

Splits were as follows:

Distance Time Total Pace Rating
2000 7:59.7 0:07:59.7 1:59.92 26
4000 7:58.9 0:15:58.6 1:59.73 28
6000 7:57.8 0:23:56.4 1:59.45 28
8000 7:57.7 0:31:54.1 1:59.42 27
10000 7:58.9 0:39:53.0 1:59.73 27
12000 7:59.0 0:47:52.0 1:59.75 26
14000 8:03.6 0:55:55.6 2:00.90 25 :evil:
16000 8:11.2 1:04:06.8 2:02.80 24 :evil: :evil:
18000 8:13.8 1:12:20.6 2:03.45 24
20000 8:12.8 1:20:33.4 2:03.20 25
21097 4:22.1 1:24:55.5 1:59.46 27

21097 1:24:55.4 1:24:55.4 2:00.76 26
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Re: Anyone had any SEASON's bests recently?

Post by plummy »

Had a run at a 2k today as I'm a bit bored with the longer rows I've been doing lately. Managed a 7:25.3 which I think is a decent marker to improve upon. Decent haul of Nonathlon points too as my only score was from the first 2k of a 6k row.
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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

Managed to improve my 500m SB from 1:32.3 to 1:31.5 on Sunday and to 1:31.2 today. Actually a bit disappointed with the 500m as I did a much faster 1 minute yesterday (1:26.4 pace) and was hoping to go sub 1:30. But maybe my legs were a bit heavy after yesterday's 100m and 1 minute PBs.

In the airport now waiting for my flight to Lisbon, then on to Alvor on Friday. No erging for a couple of days, but hopefully the erg in the gym in Alto will still be working when I get there. It has a new PM5, so hopefully should be no issues (apart from the heat).

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Re: Anyone had any SEASON's bests recently?

Post by plummy »

Not really enjoying my rowing at the moment. I still can't get a decent leg drive and given the amount of experimenting I've done I think it's just down to basic physiology so it means I'm stuck with fighting every stroke - which in turn just makes it a battle to stay parallel (when I'd prefer to be trying to stay quick).

I've decided to ease off the metres a bit so given I have a deep need to feel that I am "achieving" something I think that I'm going to try and do shorter distances but a bit quicker (namely 500/1000m) after a standard warm up and follow with a nice long 5000m cool down.

For a starter today I went for 1000m marker and managed to take 0.7s off my previous best (set in the adrenalin fueled conditions if Madchester)
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I'm hoping to pull my 500 to under 1:40.0 pace and my 1000 to under 1:45 pace
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Re: Anyone had any SEASON's bests recently?

Post by mark88man »

very nice Plummy - good strong finish. Think you may have a few gains to make as you sharpen up and get re-used to the higher ratings for shorter pieces.

I found keeping my feet completely flat and rowing slightly shorter at the catch worked very well. This may be I am too long when doing slower rates, but it feels more like being shorter
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Re: Anyone had any SEASON's bests recently?

Post by strider77 »

Plummy wrote :-Not really enjoying my rowing at the moment. I still can't get a decent leg drive and given the amount of experimenting I've done I think it's just down to basic physiology so it means I'm stuck with fighting every stroke - which in turn just makes it a battle to stay parallel (when I'd prefer to be trying to stay quick).

I've decided to ease off the metres a bit so given I have a deep need to feel that I am "achieving" something I think that I'm going to try and do shorter distances but a bit quicker (namely 500/1000m) after a standard warm up and follow with a nice long 5000m cool down.

For a starter today I went for 1000m marker and managed to take 0.7s off my previous best (set in the adrenalin fueled conditions if Madchester)
Its nice to know I am not alone, have been struggling this season and totally get the need to feel I am "achieving something", well done on the 1k keep it up :D
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Re: Anyone had any SEASON's bests recently?

Post by Paul Victory »

strider77 wrote:
Plummy wrote :-Not really enjoying my rowing at the moment. I still can't get a decent leg drive and given the amount of experimenting I've done I think it's just down to basic physiology so it means I'm stuck with fighting every stroke - which in turn just makes it a battle to stay parallel (when I'd prefer to be trying to stay quick).

I've decided to ease off the metres a bit so given I have a deep need to feel that I am "achieving" something I think that I'm going to try and do shorter distances but a bit quicker (namely 500/1000m) after a standard warm up and follow with a nice long 5000m cool down.

For a starter today I went for 1000m marker and managed to take 0.7s off my previous best (set in the adrenalin fueled conditions if Madchester)
Its nice to know I am not alone, have been struggling this season and totally get the need to feel I am "achieving something", well done on the 1k keep it up :D
I'm in same sort of space - unable to hold a sustained pace for any length of time and therefore resorting to sprints in order to feel I'm achieving something. Of course, the heat here in Alvor and the fact that I'm on holidays and eating and drinking too much also doesn't help.

I'm back home tomorrow, so maybe that will allow me to get back into some kind of a groove. In the meantime, it's more a question of damage limitation than any kind of progress.
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Re: Anyone had any SEASON's bests recently?

Post by WestYorksRed »

Hello, I've been a lurker on here for a year or two now. 42yrs old, 5ft9 male 165lbs. Used to be a 1500 track runner but knees too battered so took up the indoor rower 3 years ago as my main form of exercise: like the non-impact nature of the discipline. Anyhow enjoyed reading the friendly banter and getting training sessions so decided to declare my hand! 6.58.6 2k PB this morning, absolutely delighted, great to do something where you can get faster as you get older, as opposed to running where, as the years went by, I was getting further and further away from my PBs. For the record:

1.44.6@30
1.44.8@30
1.44.7@32
1.44.5@33

Keep up the good work everybody!
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