New Personal Best! Brag About That New Pb!

[Anth_F]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Kidding again 5 seconds speed up..

Free rate at least a full min faster.

Haha kidding. I doubt that was as easy as kidding around, Henry

[hjs]

10K on empty stomach this morning. Rate restricted to 24spm compared to 22spm last week so that resulted in a new PB(28,8 seconds improvement)
Hopefully there will still be room for improvement when I'm doing a free rate(approx. 28spm) 10K
Time Meters Pace Watts Cal/Hr S/M
35:24.7 10,000m 1:46.2 292 1303 24
7:09.7 2,000m 1:47.4 282 1270 24
7:09.0 4,000m 1:47.2 284 1275 24
7:08.6 6,000m 1:47.1 285 1278 24
7:08.8 8,000m 1:47.2 284 1276 24
6:48.6 10,000m 1:42.1 328 1428 24

Kidding again 5 seconds speed up..

Free rate at least a full min faster.

Haha kidding. I doubt that was as easy as kidding around, Henry

No he A had lots left and B is a natural high rater, do he be lots faster if he really goes for it. Speeding up so much, with a rate cap ... Only possible if there is lots left

[Anth_F]

No he A had lots left and B is a natural high rater, do he be lots faster if he really goes for it. Speeding up so much, with a rate cap ... Only possible if there is lots left

Still lol'n @ kidding tho!

[lancecampeau]

@ Lance. I know how hard 50k can feel near the end so really well done for finishing it. Are the long sessions what you're aiming for now?

Thanks... For several months I've been going back and forth from sprint training and long distance training. I don't really have a preference as of yet but I feel those long sessions have helped improve my stamina at the sprint distances, especially when I am fully warmed up.... and for the record... that last 15k was damm hard to get through.

[Shawn Baker]

250m sprint 34.9 sec (1:09.8 avg) 45spm, max drag - fairly comfortable

[Dangerscouse]

@ Lance, I know what you mean re: the last 15km, but I guess that next time, if you match the pace, it will be easier for you. It's really surprising how quickly you adapt when you get stuck into the longer slower sessions.

I've done six FM or longer distances over the past two months and there's a notable difference in RPE, assuming that I row at a comparable pace. As soon as I get over confident it changes everything!

[Dangerscouse]

@ Shawn, that's a really powerful 250m sprint, and it felt fairly comfortable? So, you could go faster?

[-marius-]

Amazing 10k! r24 too... very strong.

Thanks Anth_F

Kidding again 5 seconds speed up..
Free rate at least a full min faster.

I have to dig very deep to be 1 minute faster, but sub 35 should be possible free rating and a couple of more 10K's in the bank

[hjs]

Amazing 10k! r24 too... very strong.

Thanks Anth_F

Kidding again 5 seconds speed up..
Free rate at least a full min faster.

I have to dig very deep to be 1 minute faster, but sub 35 should be possible free rating and a couple of more 10K's in the bank

Compared to your 2k and relative profile (rating, non sprinter) your 10 is a lot faster. No doubt it felt work, but common, you had so much left. If you had free rated that last 2k would have been sub 1.40

[lindsayh]

250m sprint 34.9 sec (1:09.8 avg) 45spm, max drag - fairly comfortable

Nice to see the post Shawn and great piece of work. As a non Insta kind of guy been missing the news.

[DavidA]

New 5k PB!!! Over the moon with this Though the split in the last k doesn't show it, i nearly died in the last 500m. It was just the sheer grit and determination that got me over the line. Rates not high at all, but i generally never rate high as you know.

Woo Hoo!
Congratulations!

David

[DavidA]

Finished the 50k today for the first time...
3:52:07.1 / avg 2:19.2 / 26 spm / df 130

That's a long row. How is your tush?

David

[Anth_F]

New 5k PB!!! Over the moon with this Though the split in the last k doesn't show it, i nearly died in the last 500m. It was just the sheer grit and determination that got me over the line. Rates not high at all, but i generally never rate high as you know.

Woo Hoo!
Congratulations!

David

Thankyou, David.

To think how far i've come on this ergometer makes me feel real good. It's gotten me in probably the best shape i've ever been in, in my life. These machines are special, if you have the desire to use one often enough, they will change your life, fact.

[Anth_F]

250m sprint 34.9 sec (1:09.8 avg) 45spm, max drag - fairly comfortable

Nice to see the post Shawn and great piece of work. As a non Insta kind of guy been missing the news.

Agreed! Good to see you around again, Shawn.

Drop by more often

Strong work as per usual.

[lancecampeau]

Finished the 50k today for the first time...
3:52:07.1 / avg 2:19.2 / 26 spm / df 130

That's a long row. How is your tush?

David

No problems at all! I stuck some bubble wrap on the seat about 22k in and it literally "saved my ass" lol