New Personal Best! Brag About That New Pb!

[DavidA]

I broke the 20 minute barrier for 5K by a hair. The last two minutes weren't pretty but I got it done 19:59.6

That puts me close to the current 90th percentile mark for a 65-69 year old, light weight male. Beat my 2018 time by 11 seconds and beat my 2021 time by 30 seconds. Oh Yeah...

Woo Hoo!
That's awesome!

David

[Spinal]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

[max_ratcliffe]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

Very good work Spinal. Well controlled is an understatement. You'll be able to go even better at free rate. A bit more experience and time in the saddle you'll be leaving this well behind.

[aussie nick]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

nice session!

[Dangerscouse]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

Well done Spinal, and as Max says increasing the stroke rate will really help with distance, albeit your fitness may not thank you

[Spinal]

Thanks guys.

[winniewinser]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

Congrats on the PB

Ergzone is a great app for sure

[Dutch]

30mins at stroke rate 24 for distance.
Overall stroke count was 724 and I didn't exceed a 5min split by more than a single stroke. Ergzone is a wonderful app for pacing and stroke

Time Meters Pace Watts Cal/Hr S/M HR
30:00.0 7,556m 1:59.1 207 1012 24 174
5:00.0 1,258m 1:59.2 206 1010 24 170
10:00.0 1,260m 1:59.0 207 1013 24 173
15:00.0 1,257m 1:59.3 206 1008 24 174
20:00.0 1,258m 1:59.2 206 1010 24 176
25:00.0 1,259m 1:59.1 207 1012 24 176
30:00.0 1,264m 1:58.6 209 1020 24 177

Nice distance to hit in 30 mins spinal.

[aussie nick]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

U felt great all weekend but was quite nervous this morning and the nerves manifested itself in a much higher heart rate than usual. I cut short my usual 2.5k warm up because after 1500m, the hr was at 142 and it only dropped to 115 by the start. (usually I'd expect my hr to be about 90 to start an interval session)

my plan was to go through half way in 1.40.5 pace and then see what I had left and that's exactly what I did (I went through 1k in 1.40.4) but by that point my heart rate was already into the 170s. Major annoyance was that the bluetooth failed and my music cut out to my Air Pods after about 45 seconds and this prevented me from getting into my usual zone). I doubt it made a difference to my time but it felt less comfortable for sure.

I didn't feel 'good' at any point of the event and every metre was harder than I was expecting. Grinded it out and managed to keep at or close to my target pace but I didn't have anything left in the tank for an acceleration and while I wasn't in danger of a 'handle down', I was happy to hold my pace to finish in....

I said all week that anything in the 6.42s and below I'd be happy with and so...I am happy. I thought going in that the range would probably be 6.39-6.43, so I'm in the upper end of that range but still...a big PR.

And it gives me the opportunity and motivation to improve for the Australian Championships in 3 weeks time where I'll be aiming for sub 6.40.


Time Meters Pace Watts Cal/Hr S/M HR
6:42.6 2,000m 1:40.6 343 1481 30 170

1:39.6 500m 1:39.6 354 1519 31 165
1:41.2 1,000m 1:41.2 338 1462 30 171
1:40.8 1,500m 1:40.8 342 1476 31 173
1:41.0 2,000m 1:41.0 340 1469 32 174

much higher hr than usual in my 1300m dress rehearsal last weekend, my heart rate was only at 166 after 1300...I'll need to work harder at relaxing before the race in 3 weeks time.

60 mins later I did the 1k

Time: 3.14.4 which is 1.37.2/500m....2.1 seconds slower than my current PR (I think I've probably got a 3.09 in me if I'm fresh)

I was in a lot of pain after the 2k...I had the shakes and felt really weak and tired. My heart rate was still at 115 after 30 mins of lying down. I walked and had a gatorade and some candy to get some carbs back in me but I had decided not to race the 1k until about 5 mins beforehand when I got back on the erg and did some light strokes and felt OK. A DNF has way more integrity than a DNS and so I pulled on the big boys pants and gave it a shot. While I didn't hit a PR and my legs never felt quite strong enough, my engine felt better in the 1k than it did in the 2k.

Time Meters Pace Watts Cal/Hr S/M HR
3:14.4 1,000m 1:37.2 381 1611 34 162

0:38.3 200m 1:35.7 399 1672 36 153
0:38.5 400m 1:36.2 393 1650 34 161
0:39.1 600m 1:37.7 375 1589 34 165
0:39.0 800m 1:37.5 378 1599 34 167
0:39.6 1,000m 1:38.9 361 1541 35 168

I weirdly felt better post this race than I had after the 2k, but only a 30 min turn around to the 500m.

I put the drag up to 147 and just decided to see what I had left. A little like the 1k, my lungs didn't feel too bad but I just didn't have as much snap or strength in my legs or back

Time 1.30.3 which is 1.5 seconds off my PR, although I haven't time trialled this for several years and I'd guess I've probably got a 1.26 or 1.27 in me when fresh


Time Meters Pace Watts Cal/Hr S/M HR
1:30.3 500m 1:30.3 475 1935 37 157

0:18.1 100m 1:30.5 472 1925 37 138
0:17.8 200m 1:28.9 496 2008 37 154
0:17.9 300m 1:29.5 488 1980 37 161
0:18.2 400m 1:30.9 464 1898 36 165
0:18.3 500m 1:31.4 457 1872 39 168

the racing was virtual via a zoom link and competitors have to email photos of their verified times for collation. So I guess I'll find out how I did later today or tomorrow

all in all...a good experience, I'm happy with the PR and I hope I've got a bit of improvement in me for 3 weeks time.

[max_ratcliffe]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

U felt great all weekend but was quite nervous this morning and the nerves manifested itself in a much higher heart rate than usual. I cut short my usual 2.5k warm up because after 1500m, the hr was at 142 and it only dropped to 115 by the start.

And it gives me the opportunity and motivation to improve for the Australian Championships in 3 weeks time where I'll be aiming for sub 6.40.


Time Meters Pace Watts Cal/Hr S/M HR
6:42.6 2,000m 1:40.6 343 1481 30 170

1:39.6 500m 1:39.6 354 1519 31 165
1:41.2 1,000m 1:41.2 338 1462 30 171
1:40.8 1,500m 1:40.8 342 1476 31 173
1:41.0 2,000m 1:41.0 340 1469 32 174

<>

Outstanding pb Nick. Very well done and well deserved too.

If you can keep the nerves under control a bit (how much adrenalin is too much?), then you will go even better in 3 weeks.

[Tony Cook]

Well done Nick. Sounds like your 2k was spot on. To hit your best it has to be uncomfortable (horrendous) from 500m on. You just have to have the mental toughness to push on, and on, and on. And you’ve shown that mental toughness.
A good description I read once was a 2k TT is about hitting your red line as soon as possible and keeping there till the end.

[Dutch]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

Time: 3.14.4 which is 1.37.2/500m....2.1 seconds slower than my current PR (I think I've probably got a 3.09 in me if I'm fresh)

Time 1.30.3 which is 1.5 seconds off my PR, although I haven't time trialled this for several years and I'd guess I've probably got a 1.26 or 1.27 in me when fresh

the racing was virtual via a zoom link and competitors have to email photos of their verified times for collation. So I guess I'll find out how I did later today or tomorrow

all in all...a good experience, I'm happy with the PR and I hope I've got a bit of improvement in me for 3 weeks time.

Brutal session m8, thoroughly rewarded!!

I don't know which would be worse, doing all 3 back to back as you did or, and I did not know this was all done via zoom, having to do this without the atmosphere of a hall filled with rowers.

You have done outstanding nick, a dedicated man. Well done.

[Spinal]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

............................................................................................................................

all in all...a good experience, I'm happy with the PR and I hope I've got a bit of improvement in me for 3 weeks time.

I've been eagerly awaiting your results Nick!!! Massive congratulations on the 2k PB and for having the guts and determination to compete in all 3 distances.

[Dangerscouse]

new 2k PR - 6.42.6 at 1.40.6/500m average, a PR by 7.7 seconds. (drag 129)

U felt great all weekend but was quite nervous this morning and the nerves manifested itself in a much higher heart rate than usual. I cut short my usual 2.5k warm up because after 1500m, the hr was at 142 and it only dropped to 115 by the start. (usually I'd expect my hr to be about 90 to start an interval session)

my plan was to go through half way in 1.40.5 pace and then see what I had left and that's exactly what I did (I went through 1k in 1.40.4) but by that point my heart rate was already into the 170s. Major annoyance was that the bluetooth failed and my music cut out to my Air Pods after about 45 seconds and this prevented me from getting into my usual zone). I doubt it made a difference to my time but it felt less comfortable for sure.

I didn't feel 'good' at any point of the event and every metre was harder than I was expecting. Grinded it out and managed to keep at or close to my target pace but I didn't have anything left in the tank for an acceleration and while I wasn't in danger of a 'handle down', I was happy to hold my pace to finish in....

I said all week that anything in the 6.42s and below I'd be happy with and so...I am happy. I thought going in that the range would probably be 6.39-6.43, so I'm in the upper end of that range but still...a big PR.

And it gives me the opportunity and motivation to improve for the Australian Championships in 3 weeks time where I'll be aiming for sub 6.40.


Time Meters Pace Watts Cal/Hr S/M HR
6:42.6 2,000m 1:40.6 343 1481 30 170

1:39.6 500m 1:39.6 354 1519 31 165
1:41.2 1,000m 1:41.2 338 1462 30 171
1:40.8 1,500m 1:40.8 342 1476 31 173
1:41.0 2,000m 1:41.0 340 1469 32 174

much higher hr than usual in my 1300m dress rehearsal last weekend, my heart rate was only at 166 after 1300...I'll need to work harder at relaxing before the race in 3 weeks time.

60 mins later I did the 1k

Time: 3.14.4 which is 1.37.2/500m....2.1 seconds slower than my current PR (I think I've probably got a 3.09 in me if I'm fresh)

I was in a lot of pain after the 2k...I had the shakes and felt really weak and tired. My heart rate was still at 115 after 30 mins of lying down. I walked and had a gatorade and some candy to get some carbs back in me but I had decided not to race the 1k until about 5 mins beforehand when I got back on the erg and did some light strokes and felt OK. A DNF has way more integrity than a DNS and so I pulled on the big boys pants and gave it a shot. While I didn't hit a PR and my legs never felt quite strong enough, my engine felt better in the 1k than it did in the 2k.

Time Meters Pace Watts Cal/Hr S/M HR
3:14.4 1,000m 1:37.2 381 1611 34 162

0:38.3 200m 1:35.7 399 1672 36 153
0:38.5 400m 1:36.2 393 1650 34 161
0:39.1 600m 1:37.7 375 1589 34 165
0:39.0 800m 1:37.5 378 1599 34 167
0:39.6 1,000m 1:38.9 361 1541 35 168

I weirdly felt better post this race than I had after the 2k, but only a 30 min turn around to the 500m.

I put the drag up to 147 and just decided to see what I had left. A little like the 1k, my lungs didn't feel too bad but I just didn't have as much snap or strength in my legs or back

Time 1.30.3 which is 1.5 seconds off my PR, although I haven't time trialled this for several years and I'd guess I've probably got a 1.26 or 1.27 in me when fresh


Time Meters Pace Watts Cal/Hr S/M HR
1:30.3 500m 1:30.3 475 1935 37 157

0:18.1 100m 1:30.5 472 1925 37 138
0:17.8 200m 1:28.9 496 2008 37 154
0:17.9 300m 1:29.5 488 1980 37 161
0:18.2 400m 1:30.9 464 1898 36 165
0:18.3 500m 1:31.4 457 1872 39 168

the racing was virtual via a zoom link and competitors have to email photos of their verified times for collation. So I guess I'll find out how I did later today or tomorrow

all in all...a good experience, I'm happy with the PR and I hope I've got a bit of improvement in me for 3 weeks time.

Great write up and great result Nick. This is great experience for your next competition, and hopefully you'll get another PB.

Adrenaline will always play a part, even more so than a standard TT, and a racing start can add on one second to your result, so don't forget that.

[aussie nick]

thanks everybody. I had a big drink yesterday to celebrate....and I might double down later as we come out of lockdown today after 16 weeks and 2 days!

looking back, I had two double espressos before I rowed yesterday and that might have contributed to my heart rate surge!

for the record, I won the 2k and came 2nd in both 1k and 500. Both winners of the other events only entered one event so were fresh.