New Personal Best! Brag About That New Pb!

[Carl Watts]

PB of sorts for low rating training row.

30 minutes at 1:58.0 pace only 18.4 spm and heartrate only 164 average (UT1 band). Temperature 27 Deg C, humidity 73%.

Still making progress, would like to hit 1:57 pace and sub 20 spm five days a week.

[DavidBerlin]

Second HM is done and it was a brutally ugly fight.

But now I have a new PB - I just think for the rest of my life!

spm 24 DF 115 75:53.6 Never thought that this is possible.

Keep it up!

[jackarabit]

3rd in your age group! Well done!

[Hillclimber]

As promised, just done this one. Was not feeling super confident, was busy this week and training was not great.

2k Wu 149.0 25 including 3x 10 faster strokes. 142/139/135 ish

500 meter paddle.

Main sesh, like above. Free rate, 125 drag.

1 313.7 28
2 313.8 29
3 314.5 30
4 310.5 32

Av 313.1, 136.5, rate 30 ish.

500 meters 2.20 218 2.20 2.24

cd 100 cal 1800

Not super, but certainly not bad either. Been a few years I nailed these splits. Tough session, tried to start around 28 but the rate crept up. Most strokes 1.37, started steady, last rep was with a sprint although not a big one anymore. But pulled sub 1.30 the last 50/100 meters.

Looks like good power, Henry. And some punch at the end! So, you're thinking low 6:20's for the 2k?
Damien

[G-dub]

Wouldnt it be nice to be able to relate to your guy's numbers into a 2K time without pulling out the calculator. I can't even understand the numbers, they are so foreign. Awesome stuff to be able to watch.

If I'm honest, it would be also awesome to get some insight into how you are thinking or feeling while you are training or TT'ing. Or how you gear up for various sessions, or what you're approach is. Know what I mean?

[Hillclimber]

Wouldnt it be nice to be able to relate to your guy's numbers into a 2K time without pulling out the calculator. I can't even understand the numbers, they are so foreign. Awesome stuff to be able to watch.

If I'm honest, it would be also awesome to get some insight into how you are thinking or feeling while you are training or TT'ing. Or how you gear up for various sessions, or what you're approach is. Know what I mean?

Hey G-dub, at first I thought Henry was reporting his splits in watts - but now that I checked, that does not appear correct because, e.g., 313.7 watts = 1:43.7 500m split and we know Henry is a wee bit faster than that in a 1k interval.

Henry, can you clear that up?

And now thinking about the 2:20 / 500m pace during rest, it occurs to me that I have seen exactly this before by a guy on FB from Denmark. Maybe this is a closely held Euro secret strategy ?
Damien

[hjs]

Wouldnt it be nice to be able to relate to your guy's numbers into a 2K time without pulling out the calculator. I can't even understand the numbers, they are so foreign. Awesome stuff to be able to watch.

If I'm honest, it would be also awesome to get some insight into how you are thinking or feeling while you are training or TT'ing. Or how you gear up for various sessions, or what you're approach is. Know what I mean?

Hey G-dub, at first I thought Henry was reporting his splits in watts - but now that I checked, that does not appear correct because, e.g., 313.7 watts = 1:43.7 500m split and we know Henry is a wee bit faster than that in a 1k interval.

Henry, can you clear that up?

And now thinking about the 2:20 / 500m pace during rest, it occurs to me that I have seen exactly this before by a guy on FB from Denmark. Maybe this is a closely held Euro secret strategy ?
Damien

I now see the confusion. The 1k times are just what they are. The rowed times. So 2x a 1k is the time.
The 500 is active rest, so exact times are not needed. Roughly 2.20 pace.
I never use watts, just pace, only for 100 meter stuff watts come in, pace is not precise enough.

And thinking? I don,t think I do that much different than you guys. Its just a session, but close to a race, so I am focussed, It will hurt, so I have to be prepared to accept that.
And I know pretty well what I can, and use feel, its no 100% fixed idea.
Damian you are close to me in times, so you roughly erg like I do. Only you are more an endurance guy, I am less so, my raw power is a bit better.

And yes, 6.25 as a min, 1.36 would be cruising pace.

The 2.20 is a sort of recovery pace, but those feel far from easy, after only one min rest.

[G-dub]

Yeah, I figured they were 1K splits. My comments had more to do with being in awe of the paves rather then nailing you for how you formatted them. Keep posting your workouts as you get closer to the race.

[Galeere]

Finally after a two day taper (business trips sometimes aren´t that bad for training) => First 42.195m.
Target: 5-6 sec. above HM PB (=> 2:04.6-2:05.6)
DF 123, SPM 25
Result: 2:53:21.8 (-> 2:04.2)
Splits
2 k - 2:04.1
4k - 2:04.2
6k - 2:04.1
8k - 2:04.1
10k - 2:04.0
12k - 2:04.0
14k - 2:03.9
16k - 2:03.7
18k - 2:03.3
20k - 2:03.6
22k - 2:03.4
24k - 2:03.6
26k - 2:03.4
28k - 2:03.2
30 k - 2:03.0
32 k - 2:02.8
34k - 2:03.0 (some leg trouble, power shift to arms/back)
36 k - 2:02.7
38k - 2:03.7
40 k - 2:02.4
42k - 1:59.4
42.195m - 1:54.1
HR range 140-151 (< 80% MHHR) for the first 21k
152- 160 (<90% MHHR) till 40k
165 for the last 2.4k
HR average 152.
Some gear changes (alternating slower/faster ratings), lots of shifting of the bottom on the last 15k but somehow I finished it without a break; only grabbed a banana during rowing.

[G-dub]

Well done boyo! Maybe Bisqeets picture needs to come back down off the wall and Galeer's needs to go back up!

[Bob S.]

Great job, Hardy!

[jackarabit]

You are the man for protracted chores, HD! A kick over the final 200m. No pit stops and fueled on a single monkey vitamin!

[Balkan boy]

You're a machine, Galeere.
How was it for you?
Tell us how the recovery goes.

[dannyb321]

PB for my second HM today. Knocked 5 minutes off my previous best with a time of 1 hour, 33 minutes and 37 seconds.

Felt it with 3k to go but nailed the last 1k and the rest is history!

[Galeere]

Thanks guys and congrats Danny on a considerable improvement!
Well how was it Balkan boy - Better than I feared. Of course 10 HMs as a preperation didn´t go unnoticed by my biological system. Furthermore I prepped by eating 2 bananas and drinking 1.5l mineral enriched drinks within 2 hours of the start of the endavaour. Used Squoosh-seating-pad and a small towel on top of that and dressed in functional clothing (usually I just go in a cotton shirt but didn´t yesterday). What also helped were low ambient temperatures of below 10°C (>50°F) in my dungeon.
So frankly as a result it was fairly easy until around 30k. I thought then, that there wasn´t much left and the worst part would be over. But on any long distance the worst part is waiting for you at the end. So aside from increasing pain signals from the body parts that were in touch with the seat (which was to be expected but turned out to be less than feared) on 34k my legs seemed to run out of fuel. They started to feel numb, power output could not be maintained. So I let them rest by compensating with arms and back, increasing rating and going a tad slower. Also gulped down a banana. Power shift worked very well, leg power came back a few minutes later.
I started very early with alternating stroke rates and a lot of shifting of the buttom. No problems with blisters. Heart/Lungs were not the limiting factor but the muscles not being used to have to go on for almost 3 hours instead of 1.5.
Today I am taking a rest day, some soreness is there but not that bad.
So I am sure that anybody can do it with some serious long distance prep, most of all Dean, who is training long distance on a regular basis anyhow. So no need to change posters Glenn