Free Spirits Rowing

Comment from previous post - I don't think the next race day in September will provide such huge PB's but I'll be trying.

September race day, done and dusted. Improved my 2000m result this time round and took the "unofficial" Australian record for 55-59 HWt women. We had both beaten the official record a little while ago.

Previous best from an online comp was 7:51.8 - new PB 7:41.8. I was aiming to go at 1.57 pace and hope to hold on to get to 7:47.0, held under the pace with strokes swinging between 1.54 to 1.57 then ramped it up in the final 500.
Surprised myself with this result.

Fantastic row, Lesley, well done

Paul G

That is awesome Lesley!

Very well done Lesley

just

Well done Lesley should put you in a good frame of mind for the ctc 5k

Nice one!!

Thank you everyone. Remember it can't hurt anymore than the last 2k and you didn't die then either.

I haven't forgotten the CTC , I tend to do it late in the month

Next race day is our State Champs on 11 October - not planning anything too great for that as I'm in all 3 events 2000, 1000 and 500 and the Nationals are on the 25th October, 2 weeks later. It is a Covid thing as to why they are so close.

Awesome 2k Lesley - huge congrats.

Ooops I did it again

My 10k time was old compared to the other distances. A programmed 10k piece with a rate cap of 20 and HR cap of 80% led to a slightly better time, now 45:26.0 it was 46+. This can be better with a more deliberate effort, but I'm happy to claim that PB

duffyoz wrote: ↑Sat Oct 17, 2020 3:26 am Ooops I did it again

My 10k time was old compared to the other distances. A programmed 10k piece with a rate cap of 20 and HR cap of 80% led to a slightly better time, now 45:26.0 it was 46+. This can be better with a more deliberate effort, but I'm happy to claim that PB

Well done Lesley, especially given it wasn’t a flat out effort

All the gory details in the training and racing forum under Queensland indoors. A small PB of 1.1s in the 2000m at the Australian championships. Pushing the Australian record just a little further from others .

a bit quiet here...great row Lesley,the 10k is always a great benchmark test !

i did it also today...a go for the 10k my old "Lieblingsstück" ...the hard work...or should i better say the lots of easy work pays off: a pb 36:42, 10s faster than in march this year, happy

FANTASTIC row Claudius

Glückwunsch Claudius! You're rowing out of your skin at the moment!

Well done Claudius amazing stroke rate for so long
Obviously your beer training is going well

Well done Claudius, excellent row.

thank you all...at least the beer didnt harm...and maybe...in small amounts...it benefits to a better recovery...who knows ?

Claudius - That is absolutely superb !! Great pace & rate control when (presumably) you were breathing through your ears for most of it !

This row shows both how little I understand my rowing ability (what I am and am not capable of) and also that all of the training that I am doing is actually having an impact.

Today was a Pete Plan "hard" session. Given IRL has a 5k next month, I thought I would use that distance for a simple session. I'd decided on a 2:00 pace with half an eye on my SB of 19:55. I told myself if I was close with 2k to go I would up the pace and see if I could get a new SB.

As always, I set off far faster than my target pace and while I did manage to slow a little, I genuinely felt very comfortable. I have been advised by Iain and Spidermac, over on the Pete Plan posts, to increase my rating and I've been rowing at r26-30 for many of the pieces as opposed to r20-24 which is where I had been training. So the r28 pace felt really comfortable. I eased back a little for the for the next two splits but still felt very good. Anything below 177 HR is fairly easy going for me over medium distances, so I was sitting outside in the Autumn Sun, listing to the radio on earphones and actually quite enjoying myself.

With 2k to go I was still feeling great and decided to up the pace a little, and to save something for the last 1k.

1k to go and I started to accelerate, running at 1:50 until I was in the last 500m and then really pushing hard. It was only those last 500m that really hurt and the last 100m was horrid. I hit HR max at the end of the row and was really hanging on.

Time	Meters	Pace	Watts	S/M	HR
19:27.2	5,000m	1:56.7	220	27	175
3:54.5	1,000m	1:57.2	217	28	166
3:56.3	2,000m	1:58.1	212	27	169
3:57.0	3,000m	1:58.5	210	27	174
3:54.4	4,000m	1:57.2	217	28	178
3:45.0	5,000m	1:52.5	246	30	189

It didn't even occur to me to look at my PB when I had finished, it was only when I went to modify my PB signature that I realised that I had beaten my SB by a mile and had come in 5 seconds below my PB, set 6 years ago! The most pleasing thing was that this really felt comfortable. I'm not sure there is much improvement there, but I felt in control and rowed as I wanted to rather than hanging on for grim death like I used to when chasing SB/PB pace. It's a bit embarrassing to set a PB by accident! Thanks to all who contribute to the forum and pass on really useful advice. It is helping

I just hope I can get close again next month for IRL!

Well done Jon an 18 is closer than a 20 now

Great row Jon. Glad you can stay so positive and not torture yourself about whether a faster initial pace might have lead to an even better PB! Now that you have beatten my PB, I don't need to worry during the IRL .

Beating a six year old PB must feel great, well done Jon!

JonT wrote: ↑Sun Nov 22, 2020 8:08 pm I just hope I can get close again next month for IRL!

The way you described your row makes it look very easy, so I'm very confident you will set another PB next month

great to see Jon

Thank you Guy,

Great effort Jon, row on ! Maybe more PBs from you in the near future !