Anyone had any PBs recently?

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Richard Lindner
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Bill, What do you mean "next time" - Do I have to do that again :lol:

Millie, you're right heart rate was comfortable, it was more about having the energy to finish and mental strenght to keep going through the pain.
Last edited by Richard Lindner on Sat Apr 06, 2013 10:39 pm, edited 1 time in total.
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Re: Anyone had any PBs recently?

Post by stumpy »

Nice one Rich knew you'd do well, =D> =D> =D> I tried to join you but no one dropped out from the full field. :twisted: See you on the pixel river some day.
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Re: Anyone had any PBs recently?

Post by Richard Thomas »

Well done Rich.

That's a lot better time than you were expecting I think?! Based on your postings you're really improving fast which is motivational for all us relative newbies!
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Re: Anyone had any PBs recently?

Post by Yambo »

Well done Richard! That's a respectable HM in my book and they do get easier. You'll find out when you start building up for the full marathon. :wink:
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Re: Anyone had any PBs recently?

Post by Yambo »

:D :D :D :D :D

My apologies for pretty much hogging this thread recently but I've been going well the last couple of months, spurred on a bit by my desire to get 850 points for each event on the Nonathlon and with all the encouragement from you guys.

So, it was the 5000m today that got knocked off - 1 down, 2 to go (1K and 500m). I haven't done that many 5k this season and my PB was set last season - 20:15.3. I was quietly confident I'd beat that and really just wanted to get under 20 minutes so aimed to settle in around 1:59 pace and every time it dropped to 2:00 I gave myself a little nudge and got it back down. So amid all the shouts of "You haven't been working hard enough in the past!" it came out like this:

1000 . . . 1:57.9 . . . 26spm
2000 . . . !:58.8 . . . 26spm
3000 . . . 1:59.1 . . . 26spm
4000 . . . 1:58.6 . . . 26spm
5000 . . . 1:59.0 . . . 26spm

and 19:47.2 overall and an avg of 1:58.7 and a huge 885 points on the Nonathlon. :fsbgrin:
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Re: Anyone had any PBs recently?

Post by Grobi »

Nice work Doug, well done! =D> It seems you got the pacing perfectly right and got the maximum possible result. So there's no need to do it again very soon, go for a fast 500 or 1k instead and keep the PB smashing momentum you currently have :twisted: :fswink:
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Re: Anyone had any PBs recently?

Post by strider77 »

A belated well done on the HM Richard-its a long way ain't it ? =D> :lol:

Nice 5k Doug =D> :D

You go on and hog all you like mate :wink:
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Re: Anyone had any PBs recently?

Post by billwright »

Very impressive Doug. Keep going on the other distances. Only 20 days for this Nonathlon table and then you have to start all over. :lol: :lol:

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Re: Anyone had any PBs recently?

Post by Yambo »

I get a break in May/June - my son and his family are coming over for 3 weeks. Grandchildren time!
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Another one bites the dust 8)

01 | 01000 |02:07.5 | 26 | 119 | 58%
02 | 02000 |02:06.1 | 26 | 134 | 71%
03 | 03000 |02:05.8 | 26 | 138 | 75%
04 | 04000 |02:03.6 | 26 | 142 | 78%
05 | 05000 |01:59.4 | 28 | 148 | 83%

5000m in 20:44.7 average 2:04.5. Negative splits all the way and still finding my limits - more to come

Realised after the row that having moved the erg because of decorating the DF had gone up from 144 to 163 even tho' the damper hadn't moved. Maybe I should leave it where it is :?
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Re: Anyone had any PBs recently?

Post by Yambo »

Well done Richard! I crank up the DF for the shorter distances - 180 for yesterdays 5k.
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Re: Anyone had any PBs recently?

Post by billwright »

The damper setting is influenced by being in close proximity to walls and other solid obstructions. If possible try to keep it at least one metre away from such objects. Temperature and air pressure also affect the DF so check it each time you row. :D

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Re: Anyone had any PBs recently?

Post by strider77 »

Nice 5K PB Richard =D>
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

billwright wrote:The damper setting is influenced by being in close proximity to walls and other solid obstructions. If possible try to keep it at least one metre away from such objects. Temperature and air pressure also affect the DF so check it each time you row. :D

Bill :fswink: :fswink:
Thanks Bill. I checked it because it felt so different and I knew the DF was affected by walls restricting the air flow but I didn't realise the effect was so dramatic.
Unfortunately I don't think I'll be allowed to keep it where it is now [-( [-( [-( :lol: and space is limited where I normally row. I don't normally check the DF every time I row but when I do it's consistent at 140-145 so I don't think it's a big problem, is it?
Yambo wrote:Well done Richard! I crank up the DF for the shorter distances - 180 for yesterdays 5k.
Doug, I feel more comfortable & efficient going at slower stroke rates (26-30) rather than pumping out 36-38spm so will setting the DF higher mean I can go faster on the short distances for a given stroke rate?
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Re: Anyone had any PBs recently?

Post by plummy »

Richard Lindner wrote:
... so will setting the DF higher mean I can go faster on the short distances for a given stroke rate?
Only if you can accelerate the flywheel at the same rate from the more decelerated position it will be in with a higher DF.

In other words the DF won't do it alone, you've still got to put more effort in - sorry :(
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Re: Anyone had any PBs recently?

Post by Yambo »

Richard Lindner wrote:Doug, I feel more comfortable & efficient going at slower stroke rates (26-30) rather than pumping out 36-38spm so will setting the DF higher mean I can go faster on the short distances for a given stroke rate?

I stroke around 24 - 25 normally and for the shorter distances 26 - 27. I hit 30 once and thought I was going to croak. :D For me, raising the DF gives me a better feel for the effort if that makes sense. If I put the DF right down I find it harder to get the pace up and keep it up. I'm not sure what's happening there and I appreciate that it's all about accelerating the flywheel but a DF of under 130 doesn't work for me at all. Going higher does especially on the sprints.
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Dave, I wasn't expecting to be able to go faster for the same effort, if only ... :lol: , but wondered how the DF affected my ability to deliver a higher power. DF to seems to be a very personal thing but I think my preference is the same as yours Doug. Up to now I've rowed everything at a DF of about 145 but I think I'll try a few test rows to see how changing the DF feels. Thanks for all the advice. :fsgrin: :fsgrin:
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Re: Anyone had any PBs recently?

Post by millie »

Congrats on the 5k PBs Richard and Doug! Richard those shorter distance PBs especially the 1k are just asking to be beaten..... Think you'll be posting back here soon - you're on a roll!
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Thanks Millie. You're right about the 1k PB. I've actually beaten it tonight doing the C2 WOD, as my third 1000m interval was 3:58.8, but I will set a 'proper' time in the next couple of weeks - so watch this space. I might be able to sneak a bit off the 500m too but that will be much harder.
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

I'm hogging this thread at the moment but having only started rowing in December last year my fitness is still improving :D
Anyway, another two and Nonathon target of 7000 points achieved \:D/ \:D/ \:D/
Wednesday 30mins, 7166 at 2:05.6
Splits were:
05:00.0 | 02:07.2 | 25 | 119 | 58%
10:00.0 | 02:06.3 | 25 | 134 | 71%
15:00.0 | 02:06.2 | 25 | 138 | 75%
20:00.0 | 02:05.7 | 25 | 140 | 76%
25:00.0 | 02:05.5 | 25 | 144 | 80%
30:00.0 | 02:02.8 | 26 | 148 | 83%
Negative splits all the way and finished strong

Today 60mins, 14124m at 02:07.4
Splits were:
10:00.0 | 02:08.5 | 24 | 118 | 57%
20:00.0 | 02:08.1 | 24 | 128 | 66%
30:00.0 | 02:08.4 | 24 | 132 | 69%
40:00.0 | 02:08.2 | 24 | 136 | 73%
50:00.0 | 02:07.9 | 24 | 140 | 76%
60:00.0 | 02:03.7 | 25 | 148 | 83%
Steady pace throughout and pushed hard at the end, almost too hard and nearly blew-up in the last two minutes :~c . Dug in and managed to finish strong :-D
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Re: Anyone had any PBs recently?

Post by zootMutant »

Richard - two very strong/steady rows! Well done. =D>

Negative splitting on the 30 min, and very steady on the 60 min, with a hard push over the final 10 min. Congratulations on sticking it through till the end! =D> =D> =D>
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Re: Anyone had any PBs recently?

Post by Stan »

Looks like you are making steady progress Richard, well done. Have Den and Colin started encouraging to try to target my pbs yet? They usually do :D
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Re: Anyone had any PBs recently?

Post by plummy »

Good solid rows Richard and excellent pacing (hold a pace you know you can do and then push on in the latter stages). This sort of pacing sets you up well for you next attempts by starting a fraction faster and knowing you can finish =D>
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Re: Anyone had any PBs recently?

Post by Richard Lindner »

Thanks for all the encouragement guys :fssmile: :fssmile: :fssmile:
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Re: Anyone had any PBs recently?

Post by Yambo »

One down and one to go!

With time running out for this season I thought I'd better bite the bullet and get one of the two events knocked off (or at least have a go :wink: ) so had a bit of a warm up and then went for the 1000 metres. To make sure I got over the 850 points on the Nonathlon table I really needed to pace around 1:50 so went with the intention of going a wee bit harder than that. Came in at 3:37.1, a whole 10 seconds off the previous best. :shock:

200 . . . 43.6s . . . 1:49.0 . . . 29 spm
400 . . . 43.2s . . . 1:48.0 . . . 29 spm
500 . . . 43.5s . . . 1:48.7 . . . 29 spm
800 . . . 43.5s . . . 1:48.7 . . . 29 spm
1000. . . 43.4s . . . 1:48.5 . . . 29 spm

I'd put my HR up but the numbers were a bit scary (well, average 161 but the last 200 was 166!). So. the 500m tomorrow and then it's a steady 13k or so on Tuesday to finish bang on 2kk metres for the season.
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