Anyone had any PBs recently?

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Grobi
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Re: Anyone had any PBs recently?

Post by Grobi »

Well done Doug, 12 seconds quicker over a 2k is massive! Unfortunately, like COlin, I still have to do a proper 2k attempt for the challenge and I'm also not looking forward to it!
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Re: Anyone had any PBs recently?

Post by Yambo »

Thanks guys, I wasn't looking forward to it either but it had to be done. I think the improvement is noticeable because I simply don't do that many 2k time trials. When I looked through the list there wasn't that many so it's simply that I've been working a bit on strength and doing more interval training which has paid off on a rare 2k.

I doubt there'll be many more big improvements though, although I feel 7:30 is possibly in sight over the next few months if I work at it. I didn't buy the rack to torture myself mind, mainly for cardio workouts. But after a couple of posts on the C2 forum where Bill Wright advised me that I couldn't split the new tubing (3 x CABG) and Mike Channin inviting me to join FS I've been working harder than I intended too. Thanks to the motivation of the meterboard, all the different challenges etc and the support and encouragement from everyone in FS I've seen a fair bit of improvement over the last year.

Thanks.
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

After a 15mile hike yesterday I thought I'd do a nice steady 30min recovery on Row Pro tonight. Half way through I felt good and realised that a PB was on if I picked up the pace a little. Pushed really hard at the end but just couldn't quite break the 7k barrier.

05:00.0|02:12.4|24|120
10:00.0|02:11.9|24|129
15:00.0|02:11.8|23|134
20:00.0|02:10.3|24|136
25:00.0|02:08.8|24|142
30:00.0|02:01.5|26|151

Total 6959m @ 2:09.3 ave \:D/ (previous was 6781m)

Where did that come from :?: :shock: :?:
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Re: Anyone had any PBs recently?

Post by plummy »

A good warm up is always a benefit although 15 miles hike may be a bit excessive. If you can put 200m on your PB after that you know there's plenty more in the tank - 7000+ next time after a shorter warm up should be a walk in the park - you just need to believe that your body will deliver and commit a tad earlier!

Nice one Richard!
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Re: Anyone had any PBs recently?

Post by Shang-Chi »

Well done to Richard for improving his 30 min by 178m =D> =D> =D>
And to Doug for the 2K =D> =D> =D>
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Re: Anyone had any PBs recently?

Post by AlanS »

Nice PB, Richard. I reckon that one wont last long, though. :fswink: =D>

PB for me over 60mins today. Nothing to get too excited about, as it was only my second such effort as a LWT, and my first was a R20 row, but still... it's always nice to post in this thread.

60min

2:09.8 @ 24spm
2:09.4 @ 24spm
2:09.0 @ 24spm
2:07.9 @ 25spm
2:07.1 @ 25spm
2:04.5 @ 26spm

14062m / 2:08.0 @ 24spm

Ave HR 170, Max HR 183

Aim was to get over 14000m. So mission accomplished, and a PB by 392m. And a nice steady negative split too. :)
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

392m is a massive PB Alan - Well done =D> =D>

Another one for me today.

1000|2:10.2|24|109| 48.7%
2000|2:06.5|25|127| 64.7%
3000|2:09.2|25|129| 66.7%
4000|2:07.9|25|133| 70.0%
5000|2:04.5|26|137| 73.4%

5000m in 21:16.8 ave 2:07.7 \:D/ \:D/ (previous best was 22:41.6)
Legs are feeling it now so tomorrow will have to be a rest day.

Thanks for the encouragement everyone. Having only started rowing at the end of last year I'm getting fitter and stronger quite quickly at the moment. I pace my rows based on heart rate and up to now have been using %HRMax, but this now feels a bit too easy so I've started using %HRReserve. Makes a big difference at lower heart rates so I should be able to make some significant improvments to my longer distance PBs.
Oh and btw I wouldn't normally do a 15mile hike as a warm up :lol: but I'm training for a non-stop 60km endurance walk in May 8-[
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Re: Anyone had any PBs recently?

Post by millie »

Well done Richard and Alan on your PBs!
Alan looks like you're well and truly over your cold / flu thing!
Richard - since you had a lot left in the tank for the final 1000m looks like you'll be able to go even faster next time!
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Re: Anyone had any PBs recently?

Post by Grobi »

Well done Alan, nice splitting and a massive new PB! =D>

Richard, like Amanda said, if you pace it more evenly in your next attempt you will smash your new PB easily! =D>
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Re: Anyone had any PBs recently?

Post by AlanS »

Nice one Richard! Thats another good PB. Whats next?

Thanks guys. Millie, you're right. My cold has completely gone now. Probably helped by not being at work for three weeks, surrounded by snivelling fools!
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Booked onto a HM on Rowpro this weekend. My first one so it'll be another PB as long as I don't HD and another 700 or so Nonathon points :fsbgrin:
Anyone got any tips for rowing for 90+ minutes without stopping :?: 8-[
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Re: Anyone had any PBs recently?

Post by Yambo »

Row for 90 minutes. Don't stop. :D

Like all of these longer distances I think it's about pace; both 500 metre pace and stroke rate. I've done all of my longer rows at around 24 spm which suits me and while my times have come down fairly significantly I still simply try and start at the pace I intend to finish at - and keep to that throughout. There's usually a bit left for the last 1 or 2k though if I want to push on and feel I've done something worthwhile. :D

However, I'm still very conscious of my heart rate and this may not be a concern for you the way it is for me. Anyway, good luck with it Richard, an hour and a half isn't too long. :wink:
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Re: Anyone had any PBs recently?

Post by billwright »

Richard

As it's your first HM you're in uncharted territory. My advice (and it was given to me when I started) is to row well within yourself for 30 mins and then build to the (big) finish. Don't try it the other way around as it will no doubt end in tears. :lol:

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Re: Anyone had any PBs recently?

Post by stumpy »

All good advice above, if I was you I'd target 2:20.0 pace for the first half as that is a little slower than your hour pace, then if your feeling good at half way try to neg split the rest by around 1 second / 500m split every 2k, or if your using a heart monitor cap the first half to the average of your hour time and see how much HR drift your getting and go by that. Be prepared for some bum ache in the last quarter but this will be nothing compaired to what you will get in a FM. Enjoy your PB.

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Oh yes and make sure your well rested before.
Take a drink every 6k or so.
And keep cool dont overheat
Remember to punch the air when you finish :lol:
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Re: Anyone had any PBs recently?

Post by millie »

Good luck Richard and make sure you tell us all about it!
I have absolutely no experience of HM rowing so can't pass on any words of wisdom :)

Make sure you're near a fan??
Make sure your music (if you have it) goes to 90 mins and doesn't stop after 45 mins?

All the best!
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Thanks for the advice everyone.

Doug - Serves me right for asking a silly question... :lol:
Bill - Easy Start, Big Finish - got it
Colin - 2:20 sounds a bit quick to start but I'll give it a go [-o<
Millie - Podcast on repeat play. If you think I'll need a fan you obviously haven't seen the UK weather lately :lol: Coldest March for 50 years and April isn't any better yet :shock:

I'll let you know how I get on. Now where's that foam cushion :fsbgrin:
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Re: Anyone had any PBs recently?

Post by Richard Thomas »

Hi Richard

I did my first and currently only HM in Jan this year. I agree with all that's been said already. Start off very steady with a low SR and build it up if you feel comfortable. Your times are currently very similar to mine and I averaged a 2.21 pace so I don't think Colin is too far off with his pacing advice as I found that pace fairly comfortable. The biggest problem I had was overcoming the psychological battle of rowing for 90 mins plus! Prepare yourself for that and of course eat appropriately beforehand because you'll burn a few calories! Good luck mate
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Re: Anyone had any PBs recently?

Post by plummy »

All the sensible stuff has been covered above already. A couple of additional thoughts:

Don't wait until you have a problem to fix it - if you think you might be getting a blister, deal with it straight away and don't wait thinking "it'll be ok" and then it pops and you have a real problem.

If you feel de-hydrated you may be 15 minutes too late to glug some water so stay ahead of the curve on water/liquids intake (I don't generally on HM's but that's just me).

Lastly - mental fortitude! It's not going to be over in 30/40/50 minutes so don't let that be a mental burden to you. Relax on each stroke and make you next target "just another 500" or just another 5 minutes" or whatever works. Past the hour mark on HM's I just target 1 more minute, tick it off and repeat. You'll find each little victory it far easier to get you to the end glory than looking for a finishing line that's way way in the distance. You can always slow down stop, stretch - on this first one it;s just getting it done that's important

Good luck

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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Thanks for the advice guys. I had realised that it will be as much about the mental challenge as the physical one so you have confirmed what I thought. :-k :-k I will finish :-k :-k

To get back on topic - another PB tonight so I'm feeling more confident about the HM.
10:00|02:19.0|22|110
20:00|02:18.2|21|119
30:00|02:18.9|21|121
40:00|02:15.1|23|124
50:00|02:13.6|24|130
60:00|02:09.0|24|137

60 minutes Total 13282m at 2:15.5
Still not committing early enough so I should be able to improve again with more even splits.
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Re: Anyone had any PBs recently?

Post by plummy »

Well done on the PB Richard. As you say it looks from you speed increase and heart rate that there was plenty left in the tank at the end - but that's the agony and the ecstasy of this sport - as soon as you half kill yourself going faster or further than you've ever done before, you realise that you could actually have gone EVEN FASTER or FURTHER than you did and will want to try again and inflict more pain on yourself!!
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Re: Anyone had any PBs recently?

Post by strider77 »

Great job on the hour of power PB Richard =D>
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Re: Anyone had any PBs recently?

Post by millie »

Good luck - If you can do an hour (which you have) then you can do the rest. Just think, if you stop after an hour then when you have another go you'll have to do that hour all over again!
Richard Lindner wrote:If you think I'll need a fan you obviously haven't seen the UK weather lately Coldest March for 50
Ah yes I had overlooked that point - my parents live in Gloucestershire so quite close to you and they did mention something about it being a bit cold when I spoke to them last week!
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

First HM completed \:D/ \:D/ \:D/

21097, 1:33:54.7, 02:13.5, 25 spm, 131bpm, 69% HHR
Splits
01 | 02000 | 09:19.1 | 09:19.1 | 02:19.8 | 23 | 113 | 53%
02 | 04000 | 18:30.7 | 09:11.6 | 02:17.9 | 23 | 120 | 59%
03 | 06000 | 27:39.1 | 09:08.3 | 02:17.1 | 23 | 122 | 61%
04 | 08000 | 36:41.9 | 09:02.8 | 02:15.7 | 23 | 126 | 64%
05 | 10000 | 45:31.0 | 08:49.1 | 02:12.3 | 25 | 131 | 68%
06 | 12000 | 54:19.8 | 08:48.8 | 02:12.2 | 26 | 133 | 70%
07 | 14000 | 63:02.1 | 08:42.3 | 02:10.6 | 26 | 136 | 74%
08 | 16000 | 71:43.5 | 08:41.4 | 02:10.3 | 27 | 140 | 76%
09 | 18000 | 80:36.6 | 08:53.1 | 02:13.3 | 27 | 137 | 74%
10 | 20000 | 89:18.1 | 08:41.4 | 02:10.4 | 26 | 142 | 78%
11 | 21097 | 93:54.7 | 04:36.6 | 02:06.1 | 27 | 149 | 84%
billwright wrote: As it's your first HM you're in uncharted territory. My advice (and it was given to me when I started) is to row well within yourself for 30 mins and then build to the (big) finish...
First 30 minutes felt easy at 2:20 - 2:18 so I decided to commit to a quicker pace knowing it would get painful at the end.
colin bradley wrote: ...Be prepared for some bum ache in the last quarter but this will be nothing compaired to what you will get in a FM...
plummy wrote: ...Lastly - mental fortitude! It's not going to be over in 30/40/50 minutes so don't let that be a mental burden to you. Relax on each stroke and make you next target "just another 500" or just another 5 minutes" or whatever works...
Still feeling good until 5k to go when I had a big wobble with glutes screaming at me to stop. Never in doubt I was going to carry on to the finish but at what pace :?: Dug deep, focused on good technique and managed to pick up the pace again.

In fact, overall pace was quicker than my 60min PB and the last 10k was better than my PB by over a minute :shock:

Thanks to everyone for all the advice :fsgrin: :fsgrin: :fsgrin:
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Re: Anyone had any PBs recently?

Post by billwright »

Great effort Richard and a good time for first attempt. ^O^ ^O^

So now you have the measure of the pace and pain involved, can we expect a faster time next time out? :lol: :lol:

Well done =D> =D>

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Re: Anyone had any PBs recently?

Post by millie »

brilliant effort Richard! good pacing too - conservative at the start, and a brave (and correct) decision to up the pace after the first 30 mins. does look like you would be able to go faster too given you could hold the faster pace and increase at the end, and sure the glute wobble is a just a result of lack of experience at this distance. also, i'm obviously no expert at these longer distances but your heart rate looks like it was very comfortable. looks like you should have another go at the 60 min WAARC too!
well done!
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