Anyone had any PBs recently?

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jhaveman
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Re: Anyone had any PBs recently?

Post by jhaveman »

sander wrote:the hurt you get after a prolonged time at 6k pace feels harder to me than the pain you feel halfway a 1k. I guess the point is they all hurt (each in their own specific way) but you can get used to it.
On the longer distances (above 5-6k) I usually hold back a bit, the strength in my legs usually goes before I run out of breath or work up too high a heart rate.

A big issue there is the confidence that you can actually see it through to the end once things start getting difficult. I sometimes use a set of intermediate targets followed by a reward (a short distance at lower pace) to keep me going. The trick is then to move the targets forward during the workout, to minimise the amount of distance done at the lower pace ...
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Re: Anyone had any PBs recently?

Post by Rob C »

Some good efforts being put in by many. =D>

******************************

I needed to get some scores on the board in the Nonathlon for this year since I've been slacking so far, and my Metanonathlon status is somewhat appalling. It seems a little bit of interval stuff on the erg, combined with some of the sprint stuff from the August CTC may have had an effect. Having been able to recover workouts from the pants PM5 USB stuff, I'll try not to be too greedy and report just three new PBs in 4 days :D

3rd Sept 2,000m in 07:46.6 @ 01:56.6/500 ave - was 07:50.0 from June 2015
This one was inevitably tough. I don't row at a fast stroke rate (not sure how any of you can do 30+), and keeping under even a 2:00/500 pace is a challenge, especially over this sort of time. Heart rate recorded doesn't really do this justice, and there was nothing at the end I could do for even a token sprint:
400m 01:32.4 26spm @ 01:55.5/500 134HR
800m 01:33.7 26spm @ 01:57.1/500 157HR
1200m 01:33.7 26spm @ 01:57.1/500 162HR
1600m 01:33.8 28spm @ 01:57.2/500 165HR
2000m 01:33.1 28spm @ 01:56.3/500 166HR

4th Sept, 1,000m in 03:41.6 @ 01:50.8/500 ave - was 03:44.1 from June 2015
In a way this was easier as I knew I didn't have to hold out for so long. I went out a bit too fast, judging I was ahead from the pace boat of my previous row, and then just tried to hang in there with my nose in front.
200m 0:42.3 28spm @ 01:45.7/500 137HR
400m 0:44.3 26spm @ 01:50.7/500 151HR
600m 0:44.9 27spm @ 01:52.2/500 158HR
800m 0:45.3 28spm @ 01:53.2/500 161HR
1000m 0:44.8 27spm @ 01:52.0/500 165HR

6th Sept, 10,000m in 41:07.7 @ 02:03.3/500 ave - was 41:18.2 from March 2016
Thought I might have bitten off more than I was ready for on this half way through when the heart rate was already pushing the 160s, my psychological barrier for too much effort. Perhaps disappointed that I couldn't get under the 41 minute mark, maybe next attempt:
2000m 08:12.9 24spm @ 02:03.2/500 150HR
4000m 08:12.7 25spm @ 02:03.1/500 152HR
6000m 08:12.8 25spm @ 02:03.2/500 159HR
8000m 08:15.1 24spm @ 02:03.7/500 163HR
10000m 08:14.2 25spm @ 02:03.5/500 165HR

I suppose that I can knock out these PBs in succession means I'm not pushing myself quite to the max yet. Hopefully there is a bit more to come before my body rejects me.
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Re: Anyone had any PBs recently?

Post by Caratacus »

Wow! Cranking out the pb's there, Rob! Nice going


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Re: Anyone had any PBs recently?

Post by zootMutant »

Very well done, Rob! =D> =D> =D>
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Re: Anyone had any PBs recently?

Post by plummy »

Nice work Rob, 3 in 4 days is very impressive =D> . Now, give your body a short break before trying any more so you don't risk injury, burnout and then getting demoralised. Many of us have done it many times!
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Re: Anyone had any PBs recently?

Post by Rob C »

Plummy, I should have listened to you, but .....

500m in 1:32.2 was 1:32.5 in June 2016. A minimal improvement of 0.3 seconds, but I suppose over a short distance there can only be marginal gains.

100m 0:19.7 34spm @ 1:38.5/500 136HR
200m 0:19.5 31spm @ 1:37.5/500 141HR
300m 0:19.8 30spm @ 1:39.0/500 145HR
400m 0:20.0 33spm @ 1:40.0/500 163HR
500m 0:20.2 33spm @ 1:41.0/500 166HR

This really was an all out effort. The stroke rate is well above what I could normally do, and I was really working hard to hold any pace at the end slowing all the time. Most worrying was my heart rate after the row which spiked well over 190.
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Re: Anyone had any PBs recently?

Post by Rodger »

:shock: what an outrageous torrent of PB's there, Rob!
That warranted an update of the meta-nonathlon standings.
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Re: Anyone had any PBs recently?

Post by Lordofgreasby »

I've set a new personal best for the hour of power with a total of 15,061m. An improvement of 192m. Very happy with this as I've been trying to break the 15,000m barrier for a while now.
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Re: Anyone had any PBs recently?

Post by Paul Victory »

Lordofgreasby wrote:I've set a new personal best for the hour of power with a total of 15,061m. An improvement of 192m. Very happy with this as I've been trying to break the 15,000m barrier for a while now.
Congratulations Chris. 15k for the Hour of Power is a significant benchmark and a huge improvement on your previous PB. =D> =D> =D>

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Re: Anyone had any PBs recently?

Post by plummy »

Well done on cracking 15km - that's a particularly satisfying distance to pass in 60 mins.
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Re: Anyone had any PBs recently?

Post by Tako »

Just had my usual 30min row with Pam on RowPro. Wanted just some meters for the fall CTC, but this Vincent pushed me and the competitor in me pushed a new PB from 1:59.x down to 1:56.9 :-) :-) (slided again off the mat when he stopped playing and accelerated to 1:40s a few minutes before the end ;-)


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Re: Anyone had any PBs recently?

Post by Lordofgreasby »

I set a new personal best for the 10,000m today with a time of 38:48.8 an improvement of 25 seconds. Think I will have a go at the 30minute row next.
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Re: Anyone had any PBs recently?

Post by Paul Victory »

Lordofgreasby wrote:I set a new personal best for the 10,000m today with a time of 38:48.8 an improvement of 25 seconds. Think I will have a go at the 30minute row next.
Excellent 10k Chris. =D> =D> =D> You're really flying at present!
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Re: Anyone had any PBs recently?

Post by plummy »

Well done Chris - 25s is a BIG improvement. I agree re having a go at the 30 mins as the rowing duration isn't too dissimilar so you can mentally tap in to what you have recently achieved and be invigorated by the fact you have 9 minutes less time to endure the discomfort.
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Re: Anyone had any PBs recently?

Post by JonT »

Great row Chris. =D> =D>
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Re: Anyone had any PBs recently?

Post by jhaveman »

Sheena managed 3 PBs in the last week =D> =D>
In the forums she only mentioned the 10k one in the October CTC thread, but she also improved her 60 minutes and half marathon results. All nice long distances, so they also worked well for the Fall Team Challenge :fsbgrin:

I felt that I couldn't lag behind, having only set 1 PB in the last week, and a short distance at that (1k). I thought that I could make life easier for myself by choosing a distance that I hadn't done before, so any time would be a PB [-X However it turned out that this distance was the marathon, which would work well for the FTC but not for minimising effort :shock:

I had never rowed further than a half marathon, and my preparation for the marathon consisted of a pace check (60 minutes at 2:15 pace) on Tuesday, from which I decided that it would be better to start the marathon at a 2:20 pace, followed by 2 rest days. Today was marathon day. [-o<

I started out as planned, doing just under 2:20 for the first third of the distance, then pausing for 2 or 3 minutes to do some stretching, take some food and drink, and give my bum a slap or two (it was starting to protest against the maltreatment). The second third of the row went along the same lines, again followed by a 2-3 minutes recovery break. I wasn't feeling too bad at this point (my heart rate had stayed in the UT2 area so far), and decided to speed up for the final third, which I ended up doing at about 2:15 pace (with a bit of an end sprint for the final 1k).

The final result was 3:18:37 (2:21.2 pace), with which I was quite happy :D I would have taken anything under 3:30, but was hoping for the 3:20 area.

Not sure whether this will be enough for Free Spirits to regain 3rd place in the FTC, but I think we have caught up a bit with the Ancients. I'll try to do a few more meters tomorrow - assuming that my aching shoulders and other body parts will allow me to do so :shock:
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Re: Anyone had any PBs recently?

Post by plummy »

Stellar effort Jan. You aimed high and cleared the bar with some to spare. As you say, a shiny PB and plenty of metres in the bank.

FM's are hard and I've quit more than I've finished, so well done on executing your plan to get through the first one sir!
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Re: Anyone had any PBs recently?

Post by Rob C »

Good time for a first FM. You have my sympathies regarding the numb backside issue, I find it's the biggest deterrent to attempting the FM.
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Re: Anyone had any PBs recently?

Post by Rodger »

Good to have that first FM under your belt, Jan!
I still need to row my first marathon one day.

But I thought the PM switches off after a minute of inactivity? How do you get around this?
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Re: Anyone had any PBs recently?

Post by jhaveman »

Thanks Dave, Rob and Rodger :fsbgrin:
Rob C wrote:You have my sympathies regarding the numb backside issue, I find it's the biggest deterrent to attempting the FM.
Fortunately it didn't get as bad as I feared it would, think that taking a couple of recovery breaks makes all the difference. When trying to improve my time (problaby not until next year :shock:) I plan not to cut down on the breaks, but just to increase the pace when rowing.
Rodger wrote:But I thought the PM switches off after a minute of inactivity? How do you get around this?
Sheena volunteered to press the Display button a few times, that keeps the monitor active. I return the favour for her :)
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Re: Anyone had any PBs recently?

Post by CamiCrew »

Amazing job Jan! Congrats on #1, you won't forget that one ever. I found I needed more breaks than you -- standing up and realigning myself quite often by the end. How did you feel right after? I had to lie down and die for a while, but was fine the rest of the day. Glad you're already thinking ahead to your next one... :!:
-barbara

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Re: Anyone had any PBs recently?

Post by jhaveman »

Thanks Barbara :fsbgrin: I seem to remember that your first FM was at the end of the Crazy Bear challenge last year? That was a great achievement, to do that many HMs in a row, let alone combined with a FM =D>

Right after the row I mainly felt relieved. I felt tired all over, my shoulders and bum were aching, thought I might have a blister on my heel (fortunately turned out to be OK) and my fingers were sore. Next day most had cleared up, and I did a short row to get a few more meters in.
CamiCrew wrote:Glad you're already thinking ahead to your next one... :!:
You may have spotted the "not until next year" part of my statement :shock:
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Re: Anyone had any PBs recently?

Post by CamiCrew »

Yes Jan, at that point, I was motivated to knock out 2 HMs in one shot. It was still a different row from 2 HMs a few hours apart. Congrats again. You 2 definitely need to stay in touch on your travels.
-barbara

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Re: Anyone had any PBs recently?

Post by Jill »

Enormous Well Done to everyone on your recent PBs. :D =D>

Jan and Sheena, you have obviously been eating Sheena’s ‘ Go Faster ‘ scones again. :fsbgrin:

Barbara, you haven’t wasted any time in using some of that special ‘ Go Faster Fifties Fuel ‘. :fsbgrin:

A couple of PBs for me to report.

5000m - 25.50.8 ( January CTC ) now 25.20.9 ( 29.8.16 )

10000m - 57.31.5 ( 16.1.16 ) now 52.46.2 ( October CTC )

1. 2.46.2 11. 2.38.3
2. 2.43.6 12. 2.38.4
3. 2.42.2 13. 2.37.0
4. 2.41.6 14. 2.37.0
5. 2.40.6 15.2.36.6
6. 2.39.3 16.2.35.9
7. 2.39.5 17. 2.36.2
8. 2.38.9 18. 2.35.8
9. 2.38.1 19. 2.34.3
10. 2.37.8 20. 2.30.0

Time 52.46.2 Average Pace 2.38.3 Average SPM 21

I need to get back on the Beginner’s Pete Plan - I’ve let it slide a little over the last few weeks. [-X

I also decided to rank my PBs:

WR Verified 60 - 69

1000 - 4th
5000 - 7th
10000 - 4th

:fsbgrin:
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Re: Anyone had any PBs recently?

Post by Sheena »

Well done Jill, that's a great improvement, especially on the 10K =D> =D>

All the meters you put in each week are really paying off ^O^ You've left us for dust on the Mb.

Congratulations, Sheena and Jan
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