New Personal Best! Brag About That New Pb!

[Dangerscouse]

I think my 10k is softer than my 30 min- does that look right to you?

Yeah, but it can get very messy very quickly when you get to circa 8.5k of a 10k TT, so be careful but not too careful

[Autoland]

Covered an additional 152m in this 60-minute session compared to last PB. Started fading a bit at about the 43-minute mark, but kept pushing.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,737m 2:11.0 156 835 21 155
12:00.0 2,753m 2:10.7 157 838 21 150
24:00.0 2,750m 2:10.9 156 836 21 154
36:00.0 2,746m 2:11.0 155 834 21 154
48:00.0 2,742m 2:11.2 155 832 22 157
1:00:00.0 2,746m 2:11.0 155 834 23 160

[max_ratcliffe]

Covered an additional 152m in this 60-minute session compared to last PB. Started fading a bit at about the 43-minute mark, but kept pushing.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,737m 2:11.0 156 835 21 155
12:00.0 2,753m 2:10.7 157 838 21 150
24:00.0 2,750m 2:10.9 156 836 21 154
36:00.0 2,746m 2:11.0 155 834 21 154
48:00.0 2,742m 2:11.2 155 832 22 157
1:00:00.0 2,746m 2:11.0 155 834 23 160

Well done AL. You're becoming a fixture on this thread. 45' or so is where it generally gets rough. It gets a lot easier once there's <10' to go.

[winniewinser]

Covered an additional 152m in this 60-minute session compared to last PB. Started fading a bit at about the 43-minute mark, but kept pushing.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,737m 2:11.0 156 835 21 155
12:00.0 2,753m 2:10.7 157 838 21 150
24:00.0 2,750m 2:10.9 156 836 21 154
36:00.0 2,746m 2:11.0 155 834 21 154
48:00.0 2,742m 2:11.2 155 832 22 157
1:00:00.0 2,746m 2:11.0 155 834 23 160

Congrats

[Dangerscouse]

Covered an additional 152m in this 60-minute session compared to last PB. Started fading a bit at about the 43-minute mark, but kept pushing.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 13,737m 2:11.0 156 835 21 155
12:00.0 2,753m 2:10.7 157 838 21 150
24:00.0 2,750m 2:10.9 156 836 21 154
36:00.0 2,746m 2:11.0 155 834 21 154
48:00.0 2,742m 2:11.2 155 832 22 157
1:00:00.0 2,746m 2:11.0 155 834 23 160

Well done AL. As Max said, 45 minutes is the wobble zone, but you've just got to keep going as it will eventually get better...or you'll fall off the erg from hyperventilating

[Autoland]

Well done AL. You're becoming a fixture on this thread. 45' or so is where it generally gets rough. It gets a lot easier once there's <10' to go.

Congrats

Well done AL. As Max said, 45 minutes is the wobble zone, but you've just got to keep going as it will eventually get better...or you'll fall off the erg from hyperventilating

Thanks Guys. I'm getting better at maintaining the pace from start to finish, but pushing through to the end when things get rough builds confidence.

[RWAGR]

Thanks for all the support.

Was too scared to attempt a hard 10k PB today so I attacked a super soft PB instead. Beat my 60’ by 175m. I still think it’s very soft compared to my other times, but it’s amazing how much of a different animal it is, even compared to the 10k.

1:00:00.0, 15,303m, 1.57.6 avg, r24

Split paces:

1.58.4 r22
1.58.8 r23
1.58.9 r23
1.58.8 r23
1.59.0 r23
1.58.9 r23
1.58.2 r24
1.58.6 r25
1.56.2 r27
1.51.3 r28

[Autoland]

Thanks for all the support.

Was too scared to attempt a hard 10k PB today so I attacked a super soft PB instead. Beat my 60’ by 175m. I still think it’s very soft compared to my other times, but it’s amazing how much of a different animal it is, even compared to the 10k.

1:00:00.0, 15,303m, 1.57.6 avg, r24

Split paces:

1.58.4 r22
1.58.8 r23
1.58.9 r23
1.58.8 r23
1.59.0 r23
1.58.9 r23
1.58.2 r24
1.58.6 r25
1.56.2 r27
1.51.3 r28

Really nice session Rob, especially that last split. I also feel a big difference between the 10k and 60'.

[Dangerscouse]

Thanks for all the support.

Was too scared to attempt a hard 10k PB today so I attacked a super soft PB instead. Beat my 60’ by 175m. I still think it’s very soft compared to my other times, but it’s amazing how much of a different animal it is, even compared to the 10k.

1:00:00.0, 15,303m, 1.57.6 avg, r24

Good going Rob, and this is a great way of building confidence for the 10k. There's a definite 'exposure requirement' to longer distances. I always used to row 10 miles once, or twice a week, but nudging up to a HM, used to feel like a step (stroke) too far, despite it 'only' being another 5k.

Now I'm so used to HMs, I don't have the same issue with a 25k, or a 30k but it's a very real issue for shorter distances.

As it seems to be quite common to have a wobble at around 40-45 mins I think there must be periods of adjustment / changes of energy systems or something like that, as it's too coincidental for it to be an issue regardless of experience and suitability for the distance.

[aussie nick]

Thanks for all the support.

Was too scared to attempt a hard 10k PB today so I attacked a super soft PB instead. Beat my 60’ by 175m. I still think it’s very soft compared to my other times, but it’s amazing how much of a different animal it is, even compared to the 10k.

1:00:00.0, 15,303m, 1.57.6 avg, r24

Split paces:

1.58.4 r22
1.58.8 r23
1.58.9 r23
1.58.8 r23
1.59.0 r23
1.58.9 r23
1.58.2 r24
1.58.6 r25
1.56.2 r27
1.51.3 r28

congrats on the PR! Doesn't look too soft to me and I too am terrified by longer time trials....to the extent that I've never actually attempted a 10k

[KeithT]

First PB for a while. Was feeling ‘comfortable’ at 1:45 pace for 2-3K pieces so thought I’d have a crack at a sub 17:30 5k. And it worked - 9 secs off previous PB.
Time Meters Pace Watts Cal/Hr S/M
17:26.0 5,000m 1:44.6 306 1352 27 167
3:29.9 1,000m 1:44.9 303 1342 27 156
3:29.8 2,000m 1:44.9 303 1343 27 163
3:29.5 3,000m 1:44.7 305 1348 27 171
3:28.9 4,000m 1:44.4 307 1357 27 173
3:27.9 5,000m 1:43.9 312 1372 27 176

Excellent work with great pacing!! Also a big milestone to hit keeping sub 7:00 2K pace for 5K.

[KeithT]

New 5k PB. 18.04.5. Improvement of 13.5” from ~14 months ago. Aiming for sub 18 in 2022.

Split paces:

1.48.8 r27
1.49.8 r27
1.49.4 r28
1.49.0 r28
1.45.2 r29

Amazing improvement but as you said now you have to break 18:00! Great to have goals to chase.

[Autoland]

Took another 13.4 seconds off previous best 10k. I decided to increase SPM from 21 to 25 based on a suggestion from Dangerscouse (Stu). My HR was pretty much the same.

Today (30 Nov)
Time Meters Pace Watts Cal/Hr S/M
42:52.2 10,000m 2:08.6 165 866 25 151
8:35.8 2,000m 2:08.9 163 861 25 146
8:35.2 4,000m 2:08.8 164 863 26 150
8:35.1 6,000m 2:08.7 164 864 25 151
8:35.0 8,000m 2:08.7 164 864 25 153
8:31.1 10,000m 2:07.7 168 877 25 155

Previous best (23 Nov)
Time Meters Pace Watts Cal/Hr S/M
43:05.6 10,000m 2:09.2 162 857 21 152
8:36.4 2,000m 2:09.1 163 859 21 147
8:36.3 4,000m 2:09.0 163 860 21 152
8:38.1 6,000m 2:09.5 161 854 21 153
8:38.6 8,000m 2:09.6 161 852 22 153
8:36.2 10,000m 2:09.0 163 860 23 155

[Dangerscouse]

Took another 13.4 seconds off previous best 10k. I decided to increase SPM from 21 to 25 based on a suggestion from Dangerscouse (Stu). My HR was pretty much the same.

Today (30 Nov)
Time Meters Pace Watts Cal/Hr S/M
42:52.2 10,000m 2:08.6 165 866 25 151
8:35.8 2,000m 2:08.9 163 861 25 146
8:35.2 4,000m 2:08.8 164 863 26 150
8:35.1 6,000m 2:08.7 164 864 25 151
8:35.0 8,000m 2:08.7 164 864 25 153
8:31.1 10,000m 2:07.7 168 877 25 155

Previous best (23 Nov)
Time Meters Pace Watts Cal/Hr S/M
43:05.6 10,000m 2:09.2 162 857 21 152
8:36.4 2,000m 2:09.1 163 859 21 147
8:36.3 4,000m 2:09.0 163 860 21 152
8:38.1 6,000m 2:09.5 161 854 21 153
8:38.6 8,000m 2:09.6 161 852 22 153
8:36.2 10,000m 2:09.0 163 860 23 155

Yes!! I knew a higher stroke rate would be beneficial, and it's all about finding your current sweet spot. There's a very fine line between the glory and the gory.

Well done, that's a significant improvement.

[Autoland]

Thanks Danger.

Following the good results achieved with upping SPM in the 10k, I did the same with a 30' session and added 90m to my previous best 3 weeks ago. HR was almost identical this time around.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,120m 2:06.4 173 896 26 153
6:00.0 1,422m 2:06.5 173 893 26 147
12:00.0 1,419m 2:06.8 171 890 26 152
18:00.0 1,423m 2:06.4 173 895 26 154
24:00.0 1,425m 2:06.3 174 897 26 155
30:00.0 1,431m 2:05.7 176 905 26 158