New Personal Best! Brag About That New Pb!

[Sakly]

Team challenge already today - 2k.
Wanted to go for it tomorrow lunch, but that will not work with the gym session tomorrow. So I decided to attack it today and hoped for a tie of current PB, as my legs were a bit jelly from yesterdays gym session
So warmup was a bit quicker 2k (7:16) to not waste much power. Then the race plan: start at 1:40, back down to 1:42 and see what's left for the last 500 to hopefully tie the current PB of 6:46.5.
In the end I could get a tiny little new PB

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
6:45.0	2,000m	1:41.2	337	1460	29	170
0:49.7	250m	1:39.4	356	1526	30	160
0:49.9	250m	1:39.8	352	1511	28	170
0:50.7	250m	1:41.4	336	1455	30	170
0:51.1	250m	1:42.2	328	1428	28	172
0:51.0	250m	1:42.0	330	1435	29	172
0:51.4	250m	1:42.8	322	1408	29	172
0:50.9	250m	1:41.8	332	1441	32	173
0:50.2	250m	1:40.4	346	1490	33	174

Excellent! Your followed your plan and got a PB! Plus did it with no taper or special training for it. You times just keep improving, fun to watch.

Thx Keith, you are absolutely right. That's why I am totally satisfied with the result.
Now I will focus more on the longer distances, as I have to work on power hour and HM to get >95th percentile of my age/weight group, what is my goal for this season for all distances from 2k on. Probably I will also give the 5/10k another go, even if these are already fulfill my goal (if not many others will beat my time until end of season ).

[KeithT]

Team challenge already today - 2k.
Wanted to go for it tomorrow lunch, but that will not work with the gym session tomorrow. So I decided to attack it today and hoped for a tie of current PB, as my legs were a bit jelly from yesterdays gym session
So warmup was a bit quicker 2k (7:16) to not waste much power. Then the race plan: start at 1:40, back down to 1:42 and see what's left for the last 500 to hopefully tie the current PB of 6:46.5.
In the end I could get a tiny little new PB

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
6:45.0	2,000m	1:41.2	337	1460	29	170
0:49.7	250m	1:39.4	356	1526	30	160
0:49.9	250m	1:39.8	352	1511	28	170
0:50.7	250m	1:41.4	336	1455	30	170
0:51.1	250m	1:42.2	328	1428	28	172
0:51.0	250m	1:42.0	330	1435	29	172
0:51.4	250m	1:42.8	322	1408	29	172
0:50.9	250m	1:41.8	332	1441	32	173
0:50.2	250m	1:40.4	346	1490	33	174

Excellent! Your followed your plan and got a PB! Plus did it with no taper or special training for it. You times just keep improving, fun to watch.

Thx Keith, you are absolutely right. That's why I am totally satisfied with the result.
Now I will focus more on the longer distances, as I have to work on power hour and HM to get >95th percentile of my age/weight group, what is my goal for this season for all distances from 2k on. Probably I will also give the 5/10k another go, even if these are already fulfill my goal (if not many others will beat my time until end of season ).

I like the across the board goals - one year I was in 99th percentile for all but a couple distances and then they were 95 or higher. Makes you feel well rounded and not a specialist.

[Sakly]

I like the across the board goals - one year I was in 99th percentile for all but a couple distances and then they were 95 or higher. Makes you feel well rounded and not a specialist.

Exactly, and this is my general approach in sports
99th strives a bit too high for me I think, but 30mins are currently already at 98th - compared to 87th for 500m...that shows where my strength is.
So this season 95th from 2k on is fine and realistic. Let's see what's possible for next season

[row23]

Yesterday at Worlds I PRed on 2k for a 7:59.6.
I've been trying to hit eight for a while now and it felt so good to break 8 and see a 7 instead of an 8 on the erg screen.
30th out of 115 overall in U17 Women's and 6th in my heat. Clearly all the erging and lifting this winter has paid off, and based on my recent 6k and 2k times I think speed is coming :)

[deadlifting265]

Yesterday at Worlds I PRed on 2k for a 7:59.6.
I've been trying to hit eight for a while now and it felt so good to break 8 and see a 7 instead of an 8 on the erg screen.
30th out of 115 overall in U17 Women's and 6th in my heat. Clearly all the erging and lifting this winter has paid off, and based on my recent 6k and 2k times I think speed is coming

Excellent, respect for putting yourself on the line and performing where it counts.

[Dangerscouse]

Yesterday at Worlds I PRed on 2k for a 7:59.6.
I've been trying to hit eight for a while now and it felt so good to break 8 and see a 7 instead of an 8 on the erg screen.
30th out of 115 overall in U17 Women's and 6th in my heat. Clearly all the erging and lifting this winter has paid off, and based on my recent 6k and 2k times I think speed is coming

PBing at a competition is hard to do, and also breaking a significant milestone is the icing on the cake. Well done, I suspect your confidence and results will start blooming from now on

[Sakly]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

[Dangerscouse]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

Well done Sascha. You're definitely making progress, so the lower HR doesn't surprise me at all

[Sakly]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

Well done Sascha. You're definitely making progress, so the lower HR doesn't surprise me at all

Thx Stu
I was only surprised by the amount. 15 beats is really a huge difference, same for the rate. Old PB was 5 month ago.
Curious what time to attack when going for a TT...no idea

[Dangerscouse]

I was only surprised by the amount. 15 beats is really a huge difference, same for the rate. Old PB was 5 month ago.

It is a huge amount, but you're adapting to the stress and strain with regular sessions. I'd also be a bit cautious in comparing HR as occasionally there are reasons for a big difference that you're not aware of or forget about. It might be a valid difference though.

[nick rockliff]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

No stopping you now, another good session and PB.

[Sakly]

I was only surprised by the amount. 15 beats is really a huge difference, same for the rate. Old PB was 5 month ago.

It is a huge amount, but you're adapting to the stress and strain with regular sessions. I'd also be a bit cautious in comparing HR as occasionally there are reasons for a big difference that you're not aware of or forget about. It might be a valid difference though.

I remember how I felt the other day I PB'd the last time. It was feeling easy, I jumped off the rower and felt fine (like today, 2min later I was completely calmed, no huffing and puffing at all). So no obvious reason for a high heart rate, but you are right, often HR can be a misleading metric.

No stopping you now, another good session and PB.

Thx Nick, good preparation for 60min and HM PBs I plan to attack next

[nick rockliff]

I was only surprised by the amount. 15 beats is really a huge difference, same for the rate. Old PB was 5 month ago.

It is a huge amount, but you're adapting to the stress and strain with regular sessions. I'd also be a bit cautious in comparing HR as occasionally there are reasons for a big difference that you're not aware of or forget about. It might be a valid difference though.

I remember how I felt the other day I PB'd the last time. It was feeling easy, I jumped off the rower and felt fine (like today, 2min later I was completely calmed, no huffing and puffing at all). So no obvious reason for a high heart rate, but you are right, often HR can be a misleading metric.

No stopping you now, another good session and PB.

Thx Nick, good preparation for 60min and HM PBs I plan to attack next

That's the way to go about it. I used to and still do base everything on my 30min results at various rates. It tells me what I should be able to achieve for all other distances above 30 mins. You do need to do these tests in the same training period as there will be a time where you need to go backwards again to move forwards if that makes sense.

[winniewinser]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

Certainly keeping this thread busy Sascha ... well done on another one

[Vcweiss346]

Unintended 10k PB by exactly 2s during an r24 AT session

Started with r22 for the first km to warmup, then ramped to r24 to work at ~AT level. Felt strong, so dialed in at (log shows even a bit below) old 10k PB pace, which was ~1:51, to see if I could hold that.
After ~2km stopped for a short time to take my shirt off. Fan switched on after ~4km.
It was "easy" to stay at this pace with r24. And for the last 2km I thought to grab the new PB and increased pressure in the strokes a bit.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	HR 
36:56.6	10,000m	1:50.8	257	1184	23	160
3:55.4	1,000m	1:57.7	215	1038	22	140
3:45.0	1,000m	1:52.5	246	1146	24	151
3:42.8	1,000m	1:51.4	253	1171	24	159
3:40.7	1,000m	1:50.3	260	1196	24	161
3:40.5	1,000m	1:50.2	261	1198	24	160
3:40.5	1,000m	1:50.2	261	1198	24	164
3:40.8	1,000m	1:50.4	260	1195	24	163
3:40.2	1,000m	1:50.1	262	1202	24	166
3:37.0	1,000m	1:48.5	274	1243	24	169
3:33.7	1,000m	1:46.8	287	1287	24	172

Old 10k PB was done at r30 and heart rate average was 175. Now 6 strokes less and heart rate average 15 beats lower. Seems to be an improvement

So stop to take shirt off, adjust fan, bathroom break, clock still ticking and you still pull a personal best….squeeze in some breakfast too? Musta felt good! Nice work