Free Spirits Rowing

Given this is the first time I've managed to complete a 5k post op with no stops (all my other attempts were dismal failures), I'm happy to report I completed one and therefore by default got a new SB. The time is a bit better than I imagined I'd achieve when I set off as well - 22:29.1 (raced the end a bit to get under 22:30.0) - 23spm average.

Genuinely happy with that.

I would be genuinely happy with that too Plummy, given where you have been over the last 12 months. It's fantastic to see you on the road to recovery.

JonT wrote: Wed Sep 25, 2024 7:22 am I would be genuinely happy with that too Plummy, given where you have been over the last 12 months. It's fantastic to see you on the road to recovery.

Thank you Jon. I'm taking it very easy and not getting drawn into any of the usual "must do this event", "gotta go faster" type thinking of the old days.

Plummy

Great effort Plummy good to see u persevering. Going thro something similar myself having to accept MUCH slower splits due to health reasons. It ain`t easy but just keep reminding myself some exercise is a lot better than none! Keep up the good work.

Great to see you back on here Plummy, I will watch my back!

Yep - just over 13,400 for an hour.

Target is 13,600 to 13,700 by the end of October.

Graham I will have to watch you too as not quite managed 14,000 since 2021.

OK - I didn't exactly follow my own advice and tried another 5k - and bailed at 2.6km. I probably set off a bit too enthusiastically or wasn't recovered enough from Tuesday's effort. That said, I knew my previous 1k was tentative and I was at least well warmed up after the 2600m , so reset for 1000m and managed to bring that down from 4:21.0 to 4:07.3. Felt a bit sore this morning after that one so no silliness for a few days now

Great to see you racing ahead Plummy , I have put off the 2 SBs on my to do list for now...

I've been healing up from a variety of issues and this week realized I'm able to do UT1 and AT row sessions. So yesterday I signed up for nonathlon and this morning got a 2k PB!

Time Meters Pace SPM %MaxHR
09:42.4 2,000m 02:25.6 19 89%
02:27.9 500m 02:27.9 19 83%
02:27.2 1,000m 02:27.2 19 87%
02:26.1 1,500m 02:26.1 18 89%
02:21.2 2,000m 02:21.2 21 97%

A different pace than most on these threads but I'm very happy with it! And since I've only been rowing for ~1 yr, I hope to have more PBs in my future!

Well done, any 2k PB is special and sadly in the past for the majority of us! Good to see a good sprint finish. THere is also room to up your rating somewhat so more to come with a bit more training if / when you can face the 2k again!

Thanks Iain.

I'm really just trying to establish numbers for nonathlon, so was surprised at my very satisfactory results.

Tomorrow... a TT 5k. Maybe...

If you are contemplating an all out TT the day after one, you could have gone faster . You will come to find that an all out 2k leaves you with a cough and legs like lead for at least a day! HOwever you are right to set reasonable targets, I set my initial Nonathlon targets to 30' in one long row, starting fairly fast and then slowing as required. This then gave me achievable SBs for attempt 2!

OK, another PB and it was very hard (which I suppose is normal for PBs).

Time Meters Pace SPM %MaxHR
25:31.9 5,000m 02:33.1 18 88%
05:19.4 1,000m 02:39.7 20 82%
05:11.2 2,000m 02:35.6 17 83%
05:06.4 3,000m 02:33.2 18 88%
05:04.5 4,000m 02:32.2 18 89%
04:50.4 5,000m 02:25.2 20 99%

Seeing MaxHR of 99% on the last 1000 makes me wonder:
- Is that normal for someone with a low fitness level?
- Or is my MaxHR estimate too low? I'm using "MaxHR = 220 − age" but I know there are other formulas for estimating.

dansims22 wrote: Fri Oct 04, 2024 2:42 pm OK, another PB and it was very hard (which I suppose is normal for PBs).

Seeing MaxHR of 99% on the last 1000 makes me wonder:
- Is that normal for someone with a low fitness level?
- Or is my MaxHR estimate too low? I'm using "MaxHR = 220 − age" but I know there are other formulas for estimating.

Well done on another PB effort so quickly after the last one!

In terms of HR max. The bad news is the only reliable way of knowing what your max HR is is to get there. If you went very hard at this 5K then you probably were pretty close to, if not at your Max HR. So it looks like you have it about right at the moment. I would not change it, but watch for it going over 100% in future efforts and reset it to the new HR at that point.

To answer your question, I would definitely expect to see 99% HR if I was going flat out on a 5K.

Dan, congratulations. I agree with Jon, especially that it is great to see another PB! I suspect that you might have a couple of beats higher MAxHR as to reach MaxHR on 5k usually involves a sprint at the end, so for me rating of 35+ SPM.

Excellent well done on your 2&5k PBs
Have to agree my Erging PB days are over now but yesterday I did my first proper pinning a number on outdoor running 10k trail race and also got a couple of PBs at 5k and 10k just proves your never to old to still PB you just have to be a bit flexible.

Too busy trying to rebuild to better form to jump back here very often. But, new coach, new TT, does a new max HR, done by a steptest on the erg count as a PB. From 173 to 176. Based on that the rebuild continues.

I did manage a small PB on a 10k TT which is a distance previous coach didn't really program. But 43.48.6 down a tiny bit from 43.58.x in Dec 2022.

Good to hear from you Lesley. Other than new distances I don't expect to set any more PBs due to age. Clearly you are aging better than I! I believe my MAxHr is down about 3 since I was in my late 30s and I would be flying for dfays if I could cut 10S from any PB. Congratulations. This string of PBs casually posted on the SB thread makes me very envious. I use this for posting any SBs that are better than I have done for a few years (basically currently since my peak fitness when not working during covid).

This month's CTC gave me an excuse to have a go at my 1K SB. After a day working at my daughter's yesterday I was only going to have a gentle paddle today until I saw the CTC challenge so thought I'd at least put a score in. Held back for the first 200~400 for fear of overloading my tired legs and flakey back but managed to pick up the pace and hold on to a 3:59.8 - an SB by nearly 8 seconds. The last 150 was a bit horrid though and I fear some erg cough coming on already

Like Plummy I saw the CTC as an opportunity to get a SB on the 1k managed an improvement from 3:55.6 to 3:50.4 using a higher DF of 138 than what I have been training at (90-110). Typical fly and die 1:47.5/1:53.0/1:57.2/1:59.7/1:58.3 at r38 !

Yikes Alan - that's some fly n die!

Plummy 8s improvement on 1k - very impressive a return to form.
Alan that looks VERY painful!!!

Plummy 8s improvement on 1k - very impressive a return to form.
Alan that looks VERY painful!!!

Thanks Plummy and Spider, still trying to calibrate my pacemaker ! The Fall Challenge gave me a "Base" to work from, onwards and upwards !