New Personal Best! Brag About That New Pb!

[KeithT]

Not a 30' PB but the first time I did a 30R20 8k, so I think I can post this here

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,010m 1:52.3 247 1149 20 158
3:00.0 800m 1:52.5 246 1146 20 147
6:00.0 803m 1:52.0 249 1155 21 152
9:00.0 800m 1:52.5 246 1146 20 154
12:00.0 799m 1:52.6 245 1142 20 156
15:00.0 798m 1:52.7 244 1139 21 159
18:00.0 799m 1:52.6 245 1142 20 160
21:00.0 799m 1:52.6 245 1142 20 162
24:00.0 800m 1:52.5 246 1146 20 163
27:00.0 803m 1:52.0 249 1155 21 164
30:00.0 810m 1:51.1 255 1178 20 165

It was pretty hard, but I never had the feeling of not finishing, the last minutes could have been a bit faster, but the goal was 8k, not 8.020.
Very happy with this effort

Good workout! I never really do a 30R20 on purpose but I naturally am lower on rate for longer rows so would not be much different than what I would typically do. You stayed pretty consistent too which is the point of the workout - consistent power.

Thank you Keith! Yeah, for you this would only be a medium workout I guess as you have both power and fitness, for me fitness is the limiting factor At the beginning of the season Henry told me that this is a nice goal, and he was right, very challenging for me. I guess it's very hard for fit people who can do 8k with ease but are limited with power, and also a very effective workout.

Your fitness keeps getting better which is why you were able to complete the workout as planed. Speaking of Henry, haven't seen much from him lately, he and Stu and others got me on the right path for many things like they did for you when I was first asking questions here.

[MartinSH4321]

Good workout! I never really do a 30R20 on purpose but I naturally am lower on rate for longer rows so would not be much different than what I would typically do. You stayed pretty consistent too which is the point of the workout - consistent power.

Thank you Keith! Yeah, for you this would only be a medium workout I guess as you have both power and fitness, for me fitness is the limiting factor At the beginning of the season Henry told me that this is a nice goal, and he was right, very challenging for me. I guess it's very hard for fit people who can do 8k with ease but are limited with power, and also a very effective workout.

Your fitness keeps getting better which is why you were able to complete the workout as planed. Speaking of Henry, haven't seen much from him lately, he and Stu and others got me on the right path for many things like they did for you when I was first asking questions here.

Henry and Stu are always a big help. Unfortunately Henry has big problems with his body, he posted it at the Forum Flyers thread about two weeks ago, very sad to hear.

[Dangerscouse]

Not a 30' PB but the first time I did a 30R20 8k, so I think I can post this here

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,010m 1:52.3 247 1149 20 158
3:00.0 800m 1:52.5 246 1146 20 147
6:00.0 803m 1:52.0 249 1155 21 152
9:00.0 800m 1:52.5 246 1146 20 154
12:00.0 799m 1:52.6 245 1142 20 156
15:00.0 798m 1:52.7 244 1139 21 159
18:00.0 799m 1:52.6 245 1142 20 160
21:00.0 799m 1:52.6 245 1142 20 162
24:00.0 800m 1:52.5 246 1146 20 163
27:00.0 803m 1:52.0 249 1155 21 164
30:00.0 810m 1:51.1 255 1178 20 165

It was pretty hard, but I never had the feeling of not finishing, the last minutes could have been a bit faster, but the goal was 8k, not 8.020.
Very happy with this effort

Yes Martin! 8k in a 30r20 is a big milestone to break.

[Dangerscouse]

Your fitness keeps getting better which is why you were able to complete the workout as planed. Speaking of Henry, haven't seen much from him lately, he and Stu and others got me on the right path for many things like they did for you when I was first asking questions here.

Henry and Stu are always a big help. Unfortunately Henry has big problems with his body, he posted it at the Forum Flyers thread about two weeks ago, very sad to hear.

Thanks very much fellas, that is really appreciated. I'm no way as knowledgeable as Henry, who has amazing technical knowledge, but I like to think I can add another dimension and we dovetail together really well. To be honest, there's a lot of great advice coming from you guys too, so you have soaked up the advice and put it to great use helping others.

It's a massive shame about Henry, and I really hope that he will find his way back to the forum soon

[MartinSH4321]

Not a 30' PB but the first time I did a 30R20 8k, so I think I can post this here

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,010m 1:52.3 247 1149 20 158
3:00.0 800m 1:52.5 246 1146 20 147
6:00.0 803m 1:52.0 249 1155 21 152
9:00.0 800m 1:52.5 246 1146 20 154
12:00.0 799m 1:52.6 245 1142 20 156
15:00.0 798m 1:52.7 244 1139 21 159
18:00.0 799m 1:52.6 245 1142 20 160
21:00.0 799m 1:52.6 245 1142 20 162
24:00.0 800m 1:52.5 246 1146 20 163
27:00.0 803m 1:52.0 249 1155 21 164
30:00.0 810m 1:51.1 255 1178 20 165

It was pretty hard, but I never had the feeling of not finishing, the last minutes could have been a bit faster, but the goal was 8k, not 8.020.
Very happy with this effort

Yes Martin! 8k in a 30r20 is a big milestone to break.

Thank you mate!

[max_ratcliffe]

10k in 40:59.7. 2:02.9 av split, 23spm.

New gym (massive shout out to Anytime Fitness in Blackwood who are offering a refund on their membership in the first 30 days if Blackwood Fitness reopens).

All done with target 2:01/2:07 alternating per 500m. Opened the taps with 1k to go, and the last 500m was done in 1:54.8.

[MartinSH4321]

10k in 40:59.7. 2:02.9 av split, 23spm.

New gym (massive shout out to Anytime Fitness in Blackwood who are offering a refund on their membership in the first 30 days if Blackwood Fitness reopens).

All done with target 2:01/2:07 alternating per 500m. Opened the taps with 1k to go, and the last 500m was done in 1:54.8.

Very good Max, -25'' is huge, big congrats!

[Dino]

10k in 40:59.7. 2:02.9 av split, 23spm.

New gym (massive shout out to Anytime Fitness in Blackwood who are offering a refund on their membership in the first 30 days if Blackwood Fitness reopens).

All done with target 2:01/2:07 alternating per 500m. Opened the taps with 1k to go, and the last 500m was done in 1:54.8.

Well done! I take it you have aircon now?
I find it makes a big difference to performance when I am not overheating.

[winniewinser]

10k in 40:59.7. 2:02.9 av split, 23spm.

New gym (massive shout out to Anytime Fitness in Blackwood who are offering a refund on their membership in the first 30 days if Blackwood Fitness reopens).

All done with target 2:01/2:07 alternating per 500m. Opened the taps with 1k to go, and the last 500m was done in 1:54.8.

Nice one Max... congrats!

[max_ratcliffe]

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Well done! I take it you have aircon now?
I find it makes a big difference to performance when I am not overheating.

<>
Very good Max, -25'' is huge, big congrats!

<>


Nice one Max... congrats!

Thanks gents,

Very happy to see 40 and not 41 on the PM. Bizarre how the body works sometimes. This was on the back of four bad nights sleep in a row (3 due to the temperature, and yesterday from getting up at 5.15 to take my elder son to his swim meet).

I think the new gym does have a/c, but luckily our heatwave is over for now (conditions are still utterly dreadful over in NSW).

[Dangerscouse]

10k in 40:59.7. 2:02.9 av split, 23spm.

New gym (massive shout out to Anytime Fitness in Blackwood who are offering a refund on their membership in the first 30 days if Blackwood Fitness reopens).

All done with target 2:01/2:07 alternating per 500m. Opened the taps with 1k to go, and the last 500m was done in 1:54.8.

Get in Max!! A big milestone broken with a huge leap in PB

[max_ratcliffe]

10k in 40:59.7. 2:02.9 av split, 23spm.

<>

Get in Max!! A big milestone broken with a huge leap in PB

Thanks Stu,
I think this is probably all grey zone training, but it seems to working for me at the moment.

[Dangerscouse]

10k in 40:59.7. 2:02.9 av split, 23spm.

<>

Get in Max!! A big milestone broken with a huge leap in PB

Thanks Stu,
I think this is probably all grey zone training, but it seems to working for me at the moment.

I have had a lot of progress from grey zone training, so there are many variables in the course of progression. Keep going until it doesn't work and don't feel like you should be doing 'normal' practice.

[Dino]

Not sure if the Holiday Challenge should be in this section, but having beaten last years Holiday Challenge total I am going put it down as a PB
Last years 282,520m was going to be tough as the period was 6 days shorter this year
Worked out I basically had to row every day and do a minimum of 10k a day to ensure the average needed wasn't going to creep up.

Just done the 27th day and last row - a HM (21,097m 1:27:42.4 2:04.7)... target was 2:05 but have a had a lot of HDs on anything over 30mins so wasnt sure I had the mental cojones to do it, but managed to grind it out to finish the Holiday Challenge on 321,946m

300k was in reach a week ago, so decided to keep pushing it along and not just get past last year and stop. Last Christmas Eve I did my first ever HM, so felt I had to do another one this year!

Some stats (I like stats!):
Days: 27
Total Distance: 321946
Average per day: 11924
Work Distance: 321010
Work Time: 21h 44m 42.9s
Avg. Work Distance Pace/500m: 02:01.9
Interval Rest Distance: 936
Shortest Day: 10000
Longest Day: 21097



..of course I have made it very difficult for myself next year!
Merry Christmas everyone.
Dino

[Anth_F]

Not sure if the Holiday Challenge should be in this section, but having beaten last years Holiday Challenge total I am going put it down as a PB
Last years 282,520m was going to be tough as the period was 6 days shorter this year
Worked out I basically had to row every day and do a minimum of 10k a day to ensure the average needed wasn't going to creep up.

Just done the 27th day and last row - a HM (21,097m 1:27:42.4 2:04.7)... target was 2:05 but have a had a lot of HDs on anything over 30mins so wasnt sure I had the mental cojones to do it, but managed to grind it out to finish the Holiday Challenge on 321,946m

300k was in reach a week ago, so decided to keep pushing it along and not just get past last year and stop. Last Christmas Eve I did my first ever HM, so felt I had to do another one this year!

Some stats (I like stats!):
Days: 27
Total Distance: 321946
Average per day: 11924
Work Distance: 321010
Work Time: 21h 44m 42.9s
Avg. Work Distance Pace/500m: 02:01.9
Interval Rest Distance: 936
Shortest Day: 10000
Longest Day: 21097



..of course I have made it very difficult for myself next year!
Merry Christmas everyone.
Dino

Shortest day 10k, JESUS

Way to go Dino.