New Personal Best! Brag About That New Pb!

[jimmyshand]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

I was slow to see this but well done Martin! Nice pacing and crazy fast final 500. Looks like you could already drop a good few seconds with different pacing perhaps.

[MartinSH4321]

5k PB - 18:10,8

This was a really good effort, esp. pacing up for the last 1,5k went pretty good I think.
Nevertheless, I feel there's a good bit more in me, 2 more TT and I'm pretty sure to get sub 18, my next big goal.

Very happy with this result, but I guess the 100m sprints on monday cost me sub 18:10, the lower back wasn't really fit for sprinting at the end

Time Meters Pace Watts Cal/Hr S/M
18:10.8 5,000m 1:49.0 270 1228 26
1:49.8 500m 1:49.8 264 1209 25
1:50.4 1,000m 1:50.4 260 1195 25
1:50.4 1,500m 1:50.4 260 1195 26
1:50.5 2,000m 1:50.5 259 1192 25
1:50.3 2,500m 1:50.3 261 1197 26
1:50.4 3,000m 1:50.4 260 1195 26
1:50.2 3,500m 1:50.2 262 1200 26
1:49.3 4,000m 1:49.3 268 1222 28
1:48.4 4,500m 1:48.4 275 1245 29
1:41.2 5,000m 1:41.2 338 1462 33

I was slow to see this but well done Martin! Nice pacing and crazy fast final 500. Looks like you could already drop a good few seconds with different pacing perhaps.

Thanks Alasdair, we'll see soon if sub18 is possible

[MartinSH4321]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

Great work Phil, that's a huge improvement, well done!

[philjoakley]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

Great work Phil, that's a huge improvement, well done!

Thanks Martin. Your words last week encouraged me to have a go.

[winniewinser]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

Great stuff Phil... well done. Something for me to aim at although I think it is some way off. Really nice negative splits too.

[ArmandoChavezUNC]

new 10k PR, though not as fast as I was hoping to go

10,000m
33:55.5
1:41.7
26 spm

[philjoakley]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

Great stuff Phil... well done. Something for me to aim at although I think it is some way off. Really nice negative splits too.

Thanks. You seem to be making great progress and will get there. It all comes down to how much you want to suffer.

[winniewinser]

new 10k PR, though not as fast as I was hoping to go

10,000m
33:55.5
1:41.7
26 spm

Wow...that is a great new PR...congrats!

[Ted12]

New 10k PB for me,

43.51 10000 2:11.5/500 22

8.42 2000 2:10.7/500 22
8.42 4000 2:10.6/500 22
8.50 6000 2:12.7/500 22
8.53 8000 2:13.3/500 22
8.42 10000 2:10.5/500 23

I still struggle with my pacing by always going off to fast, felt great for first 5k but very nearly HD after 7k when thought I was not going to go under 44 mins. Glad I kept going now

[Dangerscouse]

New 10k PB for me,

43.51 10000 2:11.5/500 22

8.42 2000 2:10.7/500 22
8.42 4000 2:10.6/500 22
8.50 6000 2:12.7/500 22
8.53 8000 2:13.3/500 22
8.42 10000 2:10.5/500 23

I still struggle with my pacing by always going off to fast, felt great for first 5k but very nearly HD after 7k when thought I was not going to go under 44 mins. Glad I kept going now

Well done Ted. With some more experience of correct pacing and a higher stroke rate you will be able to squeeze some more out.

It's always good to beat your inner chimp when it is telling you to stop as you think your target is out of reach

[max_ratcliffe]

New 10k PB for me,

43.51 10000 2:11.5/500 22

8.42 2000 2:10.7/500 22
8.42 4000 2:10.6/500 22
8.50 6000 2:12.7/500 22
8.53 8000 2:13.3/500 22
8.42 10000 2:10.5/500 23

I still struggle with my pacing by always going off to fast, felt great for first 5k but very nearly HD after 7k when thought I was not going to go under 44 mins. Glad I kept going now

Well done. Not HDing when you really, really wanted to is a great achievement. And then you did your fastest split to finish!

[MartinSH4321]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

Great work Phil, that's a huge improvement, well done!

Thanks Martin. Your words last week encouraged me to have a go.

That's great to hear! One of the benefits of this forum, at least for me, is to get motivation from the other rowers

[winniewinser]

That's great to hear! One of the benefits of this forum, at least for me, is to get motivation from the other rowers

Ditto...the forum has been a great find for me too.

[KeithT]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

[KeithT]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in_ and decided that was a good warm-up, changed damper a bit did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.