New Personal Best! Brag About That New Pb!

[Boomer]

Got 2 PB’s today. 7:50 2K this morning (5s faster) and 20:25 5K this afternoon (1:20 faster). Very happy and could actually take my feet out the straps without nearly puking so that’s an improvement also!

Great work Boomer. 1:20 off your 5k time is a massive improvement.

Thanks dude.

[lancecampeau]

Well... after a few solid HIIT sessions this week I decided to give the 1000m an "all-in"... My plan? Keep the pace at 1:34 for as long as possible and then hang on for dear life till the end.... As you can see in the video,... did okay for the first 475m but then needed to lower the pace to 1:37 to help preserve my air... The last 300m was VERY hard.... was hoping to go under 3:13 but only managed to shave two tenths off my previous PB Ended up being sick to my stomach about 10 minutes after it was all over. Ugh... but a new PB is a new PB... I'll take it considering I didn't have proper rest beforehand.

1000m / 3:13.8 / 1:36.9 / DF 155 / SR 34 / SPI 11.32 / 385w / cold start

Took video this time... https://www.youtube.com/watch?v=vKOOBtHnj_U

Some ugly numbers... but I made it....

[RayOfSunshine]

Congrats Lance!!

[hjs]

Well... after a few solid HIIT sessions this week I decided to give the 1000m an "all-in"... My plan? Keep the pace at 1:34 for as long as possible and then hang on for dear life till the end.... As you can see in the video,... did okay for the first 475m but then needed to lower the pace to 1:37 to help preserve my air... The last 300m was VERY hard.... was hoping to go under 3:13 but only managed to shave two tenths off my previous PB Ended up being sick to my stomach about 10 minutes after it was all over. Ugh... but a new PB is a new PB... I'll take it considering I didn't have proper rest beforehand.

1000m / 3:13.8 / 1:36.9 / DF 155 / SR 34 / SPI 11.32 / 385w / cold start

Took video this time... https://www.youtube.com/watch?v=vKOOBtHnj_U

Some ugly numbers... but I made it....

Ouch, just seeing the numbers hurt, you can,t leave it at this, pull out a getter one. Don,t start below 1.30, settle at 1.37, at 700 meters in increese the rate, full sprint the last 100.

[Gammmmo]

Nice one Lance. I watched the video - I think you meant to say "oh bother" at the end instead?

[Dangerscouse]

Well done Lance and I agree with Henry...you are capable of going faster with a different strategy

[lancecampeau]

Well done Lance and I agree with Henry...you are capable of going faster with a different strategy

Yup... a 3:12 is definitely in my wheelhouse with some minor adjustments...

- proper rest (I did multiple HIIT sessions this week and did not have a buffer of rest prior)
- an adequate warm up instead of a cold start (1K @ 2:11 is usually enough, with 3 or 4 big pulls spread out every 250m)
- A much more conservative first 200m (my first 5 pulls were way too aggressive)
- trying to pull more even splits, focused around 1:36
- slightly lower DF (135 to 145). 155 is a good DF for me but the higher SR needs a little less DF to stave off forearm fatigue.
- I had lunch about 90 minutes before this attempt, that was a mistake. Fruit &/or juice only next time.

I'm looking forward to the 2K... honestly, it doesn't hurt as much as the 1K and 4 min TT's.

[H2O]

- an adequate warm up instead of a cold start (1K @ 2:11 is usually enough, with 3 or 4 big pulls spread out every 250m)

There is more in it! You need to warm up much longer and harder, like a 2K @2k+5 (say 5K pace) after some other warmup routine beforehand. This seems hard but is not. I have done this many times (faster if I am not sharp for 2K) never had any problems.

Then a more even paced effort may get you under 3:10. Good luck.

[H2O]

I am very happy with recent PRs and breaking 6:40 in 2K and 3:05 in 1K and now I have the goal you stated - sub 17:30 5K.

Excellent stuff! A 5K is next for me too, as soon as the cold moves in. Will have to set myself a more modest goal.

[-marius-]

@mdpfirrman - You should definitely get one. The best thing about it for us above 40 is the short recovery time compared to the great workout you get.
@KeithT - Thanks
@Boomer - Congrats on your PB's! Two PB's in one day is impressive
@lancecampeau - Congrats on your PB! I can feel your pain all the way to Norway

[-marius-]

#skierg
Not a planned 500m TT. Once the warmup was done, I was not in the mood for any HIIT or longer skiing so decided to go for the 500m.
Last 500m PB was done on the 6th of August(1:20.6) so target for today was sub 1:20 pace.
Went better than expected and a tie with the current 500m world record for age class 40-49. Improvement of 1.3 seconds in 13 days and just above 5% increase in watts.
Drag factor=252, so high it is not displayed in ergdata or on the logbook The high drag factor makes it very uncomfortable the last 100m
Time Meters Pace Watts Cal/Hr S/M
1:19.3 500m 1:19.3 702 2712 62
0:15.8 100m 1:19.0 710 2740 64
0:15.7 200m 1:18.5 724 2787 61
0:15.7 300m 1:18.5 724 2787 61
0:15.8 400m 1:19.0 710 2740 65
0:16.4 500m 1:22.0 635 2482 62

Also did a 100m PB the other day, but it ain't close to anything special. My low weight is probably a disadvantage. Lowest pull=1:12, first pull 2:05
Time Meters Pace Watts Cal/Hr S/M
0:15.2 100m 1:16.0 797 3040 71

[Dangerscouse]

#skierg
Not a planned 500m TT. Once the warmup was done, I was not in the mood for any HIIT or longer skiing so decided to go for the 500m.
Last 500m PB was done on the 6th of August(1:20.6) so target for today was sub 1:20 pace.
Went better than expected and a tie with the current 500m world record for age class 40-49. Improvement of 1.3 seconds in 13 days and just above 5% increase in watts.
Drag factor=252, so high it is not displayed in ergdata or on the logbook The high drag factor makes it very uncomfortable the last 100m
Time Meters Pace Watts Cal/Hr S/M
1:19.3 500m 1:19.3 702 2712 62
0:15.8 100m 1:19.0 710 2740 64
0:15.7 200m 1:18.5 724 2787 61
0:15.7 300m 1:18.5 724 2787 61
0:15.8 400m 1:19.0 710 2740 65
0:16.4 500m 1:22.0 635 2482 62

Also did a 100m PB the other day, but it ain't close to anything special. My low weight is probably a disadvantage. Lowest pull=1:12, first pull 2:05
Time Meters Pace Watts Cal/Hr S/M
0:15.2 100m 1:16.0 797 3040 71

You probably heard the sound of my jaw dropping in Norway. World class performance. Df252?!?!?

[hjs]

Keith good going, keep on building that 6.30 2k

Marius, very nice, big jump again, so still rapidly improving. Relative to your peakpower very good. The guy you tied has a much lower lowpull.

Also a new guy around the block, just started the skierg, you will see his numbers come up. Not a monster, but a pure sprinter, has a 1.17 row 500.

[-marius-]

@Dangerscouse - I wondered what the sound was DF was 252 after a proper cleaning of the machine, it's shiny on the inside now

@hjs - I know the guy. Matt Kloiber. The 1 min and 500m sprint are just for fun for me. My real targets are 1k and above where I can utilize my engine much better as I'm lacking the peak power. After the Skierg world sprints I will go back to building a bigger engine and go for 2 and 5K.

[Bloodbuzz Corio]

Marius, not sure how long ago you did it but can I for one say I appreciate you putting both the erg and ski numbers in your signature block!

And obviously also congratulations on the continuing great times!