Free Spirits Rowing

Thanks Max,
yesterday i had to decided for the 5x 1.5k PetePlan intervall or a long distance row...i really like the longer stuff more and more...and maybe one day a FM - but for this i´ll need more time- so decided for a HM- which is also a ranking piece...I was a bit foolish in the first 8k and paid for it in the end...drinked to less untill 17k...next time with a hydration pack on the back...but managed a pb with a 1:21:44.7

the splits:

Given the general cardio improvements from the IP, and the recent IRL result for 6344m, my 5k time looked ripe for a test...

I thought I should be able to hold 1.57 (maybe a bit less), but I got a little giddy and went out too fast. Held on to 1.56s for the middle of the piece and sprinted for the last 1k.

To my surprise, 22s off my PB. A nice lot of nonathon points too



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22s is mahoosive - awesome effort sir.

Thanks Dave. The painful realisation that my 30 minute pace is barely faster than my 10k means that's up next

Great row Ian.

Congratulations Ian for a huge improvement over your 5k, 22 seconds is massive!

Woke up this morning intending to tackle the hour. Then I got delayed and found myself with only just enough time before other commitments to do an hour of rowing in total. So I set the pace boat at a rather hopeful 2.02 and paddled a few minutes warm up.

That obviously left me quite adrift of target by 30 minutes. By 20 minutes remaining, I'd given up on the pace boat so switched to a minute at 1.55/a minute at 2.06 for a bit of variety, and quite quickly the pace boat fell away.

Rather surprised to see an improvement of 156m. And some handy nonathon points.



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Ian, Well done and a great increase

That's a very healthy improvement for the hour of power, well done Ian! Well deserved nonathlon points, too!

Great run of form going on there Ian - super stuff

Well done Ian, you have beatten most of my PBs now!

Thanks both - I'm really not looking forward to any attempt to improve the 2km time though (even though the IP targets that specifically....).

Thanks for sparing my dignity. Does that mean you will be going for the FM?

Iain wrote: ↑Mon Nov 26, 2018 3:08 pm Thanks for sparing my dignity. Does that mean you will be going for the FM?

More like sparing my lungs.

I've no immediate plans for a fm, though I do actually enjoy a them more than a 2k.....

Ignore the above.

I was aiming for sub 3 hours, but I lost my nerve with pacing before an hour had gone by.

Very pleased to snip 3 minutes off my PB though, and thus was all cv cardio range into the bargain.



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I think these were the roughest additional 20m I've rowed. I wanted to test 2.01 pacing, which was almost immediately tough according to my heart rate trace. I held on to the possibility of 149xx until 15 minutes remaining, and had to back off.



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Ian, Very impressive. I counted back and see you've got a PB in 3 different distances in just over a month. A storming end to the calendar year

Thanks Max. It's been a good end to the year.

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Congratulations on your recent PBs Ian! That's a perfect way to end the year, just keep your form over the holidays

The back half of that looks like it was a real test for sure. A PB is a PB though- well done sir.

I keep surprising myself.
Being in the flow I'm in at the moment wanted to do a 6K because though my nonathlon score was ok (intermediate time of a 10K), my C2 ranked workout was rather poor. My goal was the nonathlon time, maybe a couple of seconds faster. Turned out to be 12.5 seconds faster then my nonathlon time but more surprisingly 0.5 seconds faster then my PB. Which I hadn't checked before I started.
Very glad it turned out to be a bit faster instead of a bit slower.
22:28.7 now.

Wow - fantastic row

Not a thread I find myself on other than to congratulate others. However, two of this months challenges are for very short sprints where I very seldom venture so after a couple of practice attempts and matching a PB for my 100m a couple of days ago and only falling short of my 1 min by 2m, I had another go at both with a much higher drag than I would normally use...172!

Result
- an all time new PB for 100m at 17.9s (rounded up from 17. and a whole 0.5s lopped off my previous best. 5 minutes later...
- an all time new PB for 1 min at 317m (was 311 set last year).
I think there was a new low pull in there at 1:26 on the 100m but I may have hallucinated that so not counting it (although my average was 1:29.5 and my previous low pull was 1:29 so given the first 2~3 pulls would be way slower it indicates a 1:26 or two are more than plausible)

Congratulations Dave. Always pleasant to see you can improve yourself even after all those years .


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Congratulations to Dave and Fred on their recent PBs! Must be really satisfying to PB after so many years!