New Personal Best

[old] sockman71 · Post by **[old] sockman71** » July 9th, 2004, 1:23 pm

5k: 19:47.1, 27SPM It was the 1st of my first ever 3x5k intervals (5 min rest). That was the most painful workout. I blew up in the 2nd 5k: 22:10.4. 3rd 5k: 21:55.5. I'm beat!

[old] Ash · Post by **[old] Ash** » July 9th, 2004, 5:52 pm

Good discipline and mental toughness to finish though, i couldn't face 2 more 5k's after a 5k p.b!! Today a new 500m p.b - 1:21.4, 44 spm, from 1:21.6 Hopefully new 60 second and mile p.b's tomoorow at evesham, aiming for sub 5 minutes (1:33.2 Av)

[old] Ash · Post by **[old] Ash** » July 11th, 2004, 7:31 am

Didn't quite get to sub 5 minutes due to problems with my left wrist half way through, but still managed a p.b by 0.8 seconds. I was worried i wouldn't even be able to match the time i did this time last year 1 mile (1,609m) - 5:01.4, 1:33.7, 33 spm Lots of room for improvement as no sprint training for the past 6 months.

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » July 11th, 2004, 9:34 am

New PB at Evesham .. 6.06.8 1.54 31spm ... this long stuff I have done in the last two months beginning to pay off.

[old] sockman71 · Post by **[old] sockman71** » July 11th, 2004, 4:37 pm

Ash & Carole, Those are GREAT times! Congrats!!

[old] grams · Post by **[old] grams** » July 12th, 2004, 10:20 pm

New hm time. 1:43:20.1. I took 2 minutes 18 secongds off. Thanks to my new Model D and the cute little pace boat that I outrowed handily. grams

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » July 13th, 2004, 12:40 am

Well done Grams ... sub 1.40 soon then ...

[old] grams · Post by **[old] grams** » July 13th, 2004, 5:08 pm

Ouch! I could try it. The Concept site All-Time Record for my category is 1:39:50. Right now I've got the All-Time for the marathon. I could try for a matched set. 1:40:45.0 would give me 1000 on the Nonathlon. I'll set the pace boat for that. grams

[old] Karl1234 · Post by **[old] Karl1234** » July 14th, 2004, 4:34 am

FIrst 5k test piece: 17:40.4, 1:46.00/500m, drag 121, w unknown, stroke at 27-28spm. Pretty solid, though I had so much at the end, ie last 500m, that I could have brought it up a bit throughout. Feeling good about it. 24M, HWT

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 14th, 2004, 4:41 am

Great row Karl1234. sub 17:30 not to far away now . Nice stroke rate as well. I always aim for 27/28spm. Sir Pirate

[old] CAROLE MAC · Post by **[old] CAROLE MAC** » July 15th, 2004, 2:01 pm

new 1k Pb ... 3.43.6... 30spm .. 1.51.8 ...

[old] sockman71 · Post by **[old] sockman71** » July 16th, 2004, 1:11 pm

30 minutes: 7529m (previous 7396m) - Thanks Chris for pulling me through. On target for my sub-40 10k next month!

[old] Karl1234 · Post by **[old] Karl1234** » July 18th, 2004, 6:19 am

Hey that's a big jump sockman. What kind of stroke rate were you using for that, and why do you think you've made such an improvement? You don't do the pb strapless do you?

[old] sockman71 · Post by **[old] sockman71** » July 18th, 2004, 11:01 pm

29 SPM (I think). I am starting to work on what SPM works best. I usually like 26-28, but I'm lowereing the df (now using 132 and will try going lower during training). I give all the credit for my improvement to Chris Tippin who developed a 12 week training program for me to break a 40min 10k. The 30 min time trial (on Friday) was at the end of week 7. I started rowing strapless for most of my steady states after reading posts on this board. Chris agrees rowing strapless helps tremendously. HOWEVER, I definitely strap in during the time trials and intervals. --Ray

[old] Sir Pirate · Post by **[old] Sir Pirate** » July 19th, 2004, 6:42 am

New 5000m pb today. 17:03.7 (1:42.4) 1st 2K was a bit of pace, needed to be a bit quicker. Splits- 1st 1:44.7 2nd 1:44.1 3rd 1:44.0 4th 1:43.5 5th 1:43.7 6th 1:43.0 7th 1:41.7 8th 1:41.2 9th 1:40.7 10th 1:37.1 SPM was higher than I wanted (30) would of preferred 29. Happy with the time, as I can see how to improve on it. Sir Pirate

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