New Personal Best! Brag About That New Pb!

[Dangerscouse]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

51 second PB?!?!? Wow, Sascha!!! Significant milestone going sub 37 too. Well done mate

[CRO_Express]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,757m 1:56.0 224 1071 20
6:00.0 1,556m 1:55.6 226 1078 20
12:00.0 1,551m 1:56.0 224 1070 20
18:00.0 1,544m 1:56.5 221 1060 20
24:00.0 1,530m 1:57.6 215 1039 20
30:00.0 1,576m 1:54.2 235 1108 22

Did this yesterday, as 30R20. Not impresive I know but I recently got back to erging, month and a half ago to be precise.
First try then was abysmal at 2:02, I'm getting there. Goal is to reach 8k within the season on R20, we'll see.
I only exercise 30 min TBH, just cannot find time to do anything else, mostly 3 - 4 times per week.

[Sakly]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

51 second PB?!?!? Wow, Sascha!!! Significant milestone going sub 37 too. Well done mate

To make it not better as it is, exactly 49.2s
But the old PB was from January this year, 2 weeks on the erg.
I was motivated from the recent 5k PB and was sure to reach sub 37. So I did it.

[nick rockliff]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Nice 10k and great PB but not really surprising considering the recent 30r20 >8K.

[Sakly]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Nice 10k and great PB but not really surprising considering the recent 30r20 >8K.

Thanks!
You are right - this also made me sure to reach sub 37.
But it was a hard effort and near max, so next PBs will be harder to reach

[nick rockliff]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Nice 10k and great PB but not really surprising considering the recent 30r20 >8K.

Thanks!
You are right - this also made me sure to reach sub 37.
But it was a hard effort and near max, so next PBs will be harder to reach

PBs never get easier, the margin between them also gets smaller too.

[winniewinser]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Great stuff.....you're flying at the moment.....keep it up!

[winniewinser]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,757m 1:56.0 224 1071 20
6:00.0 1,556m 1:55.6 226 1078 20
12:00.0 1,551m 1:56.0 224 1070 20
18:00.0 1,544m 1:56.5 221 1060 20
24:00.0 1,530m 1:57.6 215 1039 20
30:00.0 1,576m 1:54.2 235 1108 22

Did this yesterday, as 30R20. Not impresive I know but I recently got back to erging, month and a half ago to be precise.
First try then was abysmal at 2:02, I'm getting there. Goal is to reach 8k within the season on R20, we'll see.
I only exercise 30 min TBH, just cannot find time to do anything else, mostly 3 - 4 times per week.

Well done!.....good 30R20 right there.

[Sakly]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Great stuff.....you're flying at the moment.....keep it up!

Haha
I have to think about less and go for it. Since Saturday I had aches in left shoulder and left side under rib cage on my back, so felt not really well. Cancelled Tuesdays training due to these issues and did nothing yesterday. Felt not really well today but better, so did a really smooth 2k warmup with going 3 times to target pace and rate for some seconds to get a feeling for it. After some light stretching and then go.
Now I feel much better in shoulder and back, but a bit wasted overall

[p_b82]

Didn't feel like an hour again...thought I'd try upping the stroke rate a bit from my usual 20-22 and see where it ended up.

Added another 100m on my PB that I'd only set on Saturday and Hr was actually lower across every split but the 2nd (where I realised I was going HD before the end if I didn't back it off a bit)

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,371m	2:21.2	124	727	25	170
5:00.0	1,037m	2:24.6	116	698	23	149
10:00.0	1,101m	2:16.2	138	776	26	175
15:00.0	1,043m	2:23.8	118	704	25	171
20:00.0	1,025m	2:26.3	112	684	24	168
25:00.0	1,070m	2:20.1	127	737	27	174
30:00.0	1,096m	2:16.8	137	769	27	186

[Dangerscouse]

Didn't feel like an hour again...thought I'd try upping the stroke rate a bit from my usual 20-22 and see where it ended up.

Added another 100m on my PB that I'd only set on Saturday and Hr was actually lower across every split but the 2nd (where I realised I was going HD before the end if I didn't back it off a bit)

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,371m	2:21.2	124	727	25	170
5:00.0	1,037m	2:24.6	116	698	23	149
10:00.0	1,101m	2:16.2	138	776	26	175
15:00.0	1,043m	2:23.8	118	704	25	171
20:00.0	1,025m	2:26.3	112	684	24	168
25:00.0	1,070m	2:20.1	127	737	27	174
30:00.0	1,096m	2:16.8	137	769	27	186

Keep them coming!! Well done, and a higher rate is always worth trying for a TT

[KeithT]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Excellent row and paced very well and sub 37! and once again the SPM is amazing for that distance. Out of curiosity what is you max HR?

[KeithT]

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,757m 1:56.0 224 1071 20
6:00.0 1,556m 1:55.6 226 1078 20
12:00.0 1,551m 1:56.0 224 1070 20
18:00.0 1,544m 1:56.5 221 1060 20
24:00.0 1,530m 1:57.6 215 1039 20
30:00.0 1,576m 1:54.2 235 1108 22

Did this yesterday, as 30R20. Not impresive I know but I recently got back to erging, month and a half ago to be precise.
First try then was abysmal at 2:02, I'm getting there. Goal is to reach 8k within the season on R20, we'll see.
I only exercise 30 min TBH, just cannot find time to do anything else, mostly 3 - 4 times per week.

Nice row - R20 is a whole different beast and getting to 8K at that rate would be impressive and a great goal to shoot for.

[KeithT]

Didn't feel like an hour again...thought I'd try upping the stroke rate a bit from my usual 20-22 and see where it ended up.

Added another 100m on my PB that I'd only set on Saturday and Hr was actually lower across every split but the 2nd (where I realised I was going HD before the end if I didn't back it off a bit)

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M	Hr
30:00.0	6,371m	2:21.2	124	727	25	170
5:00.0	1,037m	2:24.6	116	698	23	149
10:00.0	1,101m	2:16.2	138	776	26	175
15:00.0	1,043m	2:23.8	118	704	25	171
20:00.0	1,025m	2:26.3	112	684	24	168
25:00.0	1,070m	2:20.1	127	737	27	174
30:00.0	1,096m	2:16.8	137	769	27	186

Every meter counts and 100 more is excellent. With a little flatter pacing you could probably add another 100 or so.

[Sakly]

10k TT as proposed by WOD:

Code: Select all

 
Time	Meters	Pace	Watts	Cal/Hr	S/M	
36:58.6	10,000m	1:50.9	256	1182	30	175
7:24.0	2,000m	1:51.0	256	1180	31	168
7:24.7	2,000m	1:51.1	255	1176	30	173
7:25.3	2,000m	1:51.3	254	1173	31	175
7:26.3	2,000m	1:51.5	252	1167	30	179
7:18.2	2,000m	1:49.5	266	1216	31	182

Some days off as I felt not good. Today wanted to go for a steady state, but then saw proposed WOD and thought why not. Give it a try sub 37!
So pace plan was 1:51 throughout. During row I dropped off the pace a bit sometimes to get some deep breath and then reengaged the machine. Last 1k I turned the screw a bit to get under 37
42/1009 of my age group - satisfied

Excellent row and paced very well and sub 37! and once again the SPM is amazing for that distance. Out of curiosity what is you max HR?

Thank you much, Keith!
SPM was fitting well, seems that I can better rate high compared to more powerful strokes at lower rates.
My max HR was 185 in a 5k TT attempt. So this row was near max effort in terms of HR. RPE was around 9 to 9.5 at the end I would say. The bigger problem was the sweaty handle. If dry I would swear another 2-3s would have been possible in the last k.