New Personal Best! Brag About That New Pb!

[Sakly]

I think what ik going to try one day is a short warm up run then stop, reset and start a fresh run and see if it makes a difference.

For me this works well. Cold start for PR stuff is no option
So I think this will work better for you also...

[DavidA]

Hit a PB yesterday for 30 minutes - 7961 meters

Im 5'8" and 163lbs currently
age:50

Oh and I was dragging ass tired before Is started as I had a fight with my pillow the night before and judging by my hair in the morning the pillow won.

Wow!
What an amazing 30 min distance!

David

[aussie nick]

Sure, I copied this from my log book

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,961m 1:53.0 242 1133 30
6:00.0 1,556m 1:55.6 226 1078 31
12:00.0 1,601m 1:52.4 246 1147 31
18:00.0 1,600m 1:52.5 246 1146 30
24:00.0 1,600m 1:52.5 246 1146 30
30:00.0 1,604m 1:52.2 248 1152 31

Very nice consistent last 4 splits
Any reason why first split differs to the slower direction?
8k is around the corner

Yeah, actually when i started that run I was just planning on a regular rowing session but it felt good so I thought id push it and see if I could break my PR. To be fair though it always seems to take me about 5 minutes to warm up before things feel right. I think what ik going to try one day is a short warm up run then stop, reset and start a fresh run and see if it makes a difference.

a 5-10 min warm up, then a few mins to get the heart rate down and then start the tt is definitely going to help you. We all do different things, but I do a 2k at 2.10 pace with 5 hard strokes every 500m and then break for 2-3 mins for a pee and a drink and to set the distance

[OGM Boxing]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

[Tony Cook]

Excellent result. Very mature pacing for your first go.

[winniewinser]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Congrats

[OGM Boxing]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Congrats

Thank-You

[aussie nick]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

that's great - congratulations on breaking 7 mins and as Tony commented, it's a really well paced effort. somewhat insane to then do a 500m tt afterwards!

Be careful with your recovery...I did a 2k (with my current PR) and then a 1k and then a 500m within 3 hours at my state championships last year and it really took it out of me for a week or so afterwards

[Dangerscouse]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Well done on achieving the gold standard, great result

[Sakly]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Very nice first attempt and really good result

[OGM Boxing]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

that's great - congratulations on breaking 7 mins and as Tony commented, it's a really well paced effort. somewhat insane to then do a 500m tt afterwards!

Be careful with your recovery...I did a 2k (with my current PR) and then a 1k and then a 500m within 3 hours at my state championships last year and it really took it out of me for a week or so afterwards

Sorry, I should have mentioned that the 500m and 100m were done on a day prior to this.

[KeithT]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Sub 7 is the big milestone, so hitting it right off is fantastic! The row looks paced pretty good too with all splits within a second of the overall average. Now you have your baseline to use for training.

[DavidA]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Congratulations!
Sub-7 is a great time!

David

[Tandstad]

First attempt ever today at 2000 meter row

Weight 165
Height 5' 8 1//2
Age 50

Time 6:56.5

I was actually terrified to try this run.
Was told how soul crushing it could be
Also tired 500 meters and did 1:30.1
100 meters 16.8

Sprinting is very new to me so its where im going to add more focus

Time Meters Pace Watts Cal/Hr S/M
6:56.5 2,000m 1:44.1 310 1366 34
1:22.8 400m 1:43.5 316 1386 36
1:23.0 400m 1:43.7 313 1378 35
1:23.7 400m 1:44.6 306 1351 34
1:24.1 400m 1:45.1 301 1336 34
1:22.9 400m 1:43.6 315 1382 34

Sub 7 first 2k, that is brilliant, good job

[aussie nick]

new 2k PR, taking 2.9 seconds off my previous best

Time Meters Pace Watts Cal/Hr S/M
6:39.7 2,000m 1:39.9 351 1507 34

1:38.6 500m 1:38.6 365 1556 33
1:41.3 500m 1:41.3 337 1458 32
1:41.2 500m 1:41.2 338 1462 34
1:38.6 500m 1:38.6 365 1556 37

To be honest, this was as much a mental battle as a physical one, given how anxious my mind can get in the early and middle stages of these tts. I spent at least an hour over the past 2 days 'planning' the time trial and preparing for the different pressure points and preparing strategies to handle them physically and mentally.

the other thing I did was a longer warm up - almost 20 mins, following a Dark Horse structure. And I think it helped. I didn't get the 'oh my God, what did I get into?' at 500 that I often get.

Looking at the splits, it looks very symmetrical and maybe that's a relatively efficient way to do it...seems close to the French method? If I'm honest, I was hoping to keep the middle 1k at around 1.40.5 and then try a gradual acceleration at the end if I had anything left, but I guess the benefit of going a little easier in the middle half was easing the anxiety burden and I knew by about 500 to go that I had the PR...it was just a matter of how much

it's my first 2k time trial since last September. One the one hand, 'only' 3 seconds of improvement doesn't feel like much for a year, albeit I've only been training consistently and with purpose since early April. But this tt and the process leading up to it has made me realise that I both need to do more work in this zone or a little faster...I think my conditioning is better but my power may be down. And also that there's no substitute for practicing this event and getting used to the peaks and troughs of it. I won't be going crazy, but I'd think that a max or slightly sub max 2k every 4 weeks will help me get the most out of my body when there's a race on the line.

enragingly....this puts me second in this year's 50-59 rankings....0.1 seconds slower than the fastest verified time!