New Personal Best! Brag About That New Pb!

[MartinSH4321]

No way I can get close to 3'' faster, 1-1,5'' would be great (>8200m). My bottleneck is aerobic fitness

Maybe you should invest in higher rating long distance a bit?

Yeah, that's something I have to work on!

[nick rockliff]

30R20 PB - 8088m (+78m)

What a crazy training day! This 30R20 was planned as a preparation for the 30' TT this weekend, I did 60' bike in the morning and >100min UT2 work yesterday, so legs were not really rested.
After the first couple of minutes I recognized I'm in good form and thought about a 30R20 PB by a few meters. Around half time I thought I could go for a free rate PB but decided not to do, and ended pretty close to my free rate PB with R20!

Now I'm super curious what result I'll get this weekend, looks like I can go for 8200+

@Stu: I think I got ya by a few meters

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,088m 1:51.2 254 1174 20 158
3:00.0 806m 1:51.6 251 1165 20 145
6:00.0 815m 1:50.4 260 1194 20 151
9:00.0 803m 1:52.0 249 1155 20 153
12:00.0 808m 1:51.3 253 1171 20 159
15:00.0 805m 1:51.8 250 1161 20 159
18:00.0 805m 1:51.8 250 1161 20 160
21:00.0 805m 1:51.8 250 1161 20 162
24:00.0 807m 1:51.5 252 1168 20 164
27:00.0 810m 1:51.1 255 1178 20 166
30:00.0 824m 1:49.2 269 1224 21 167

Just spotted this. Strong session, well done.

[nick rockliff]

Thank you Henry! 3/4 sec is my 5k PB pace, so this is going to be VERY hard, but who knows, I'm on a roll atm

Have faith nomatter what 20 can never be a free rate pb piece.

To put some numbers into the equation here, both my 30R20 and 30 free rate are quite fresh, and the difference in splits was 2.8 seconds. But I am also looking forward to seeing what Martin can do free rate, should be a good improvement from his current PB On a good day we will see 8300+

Just checked back, my 30 min free rate PB was 1.43.1 and 1.44.9 for 30r20. Free rate should have been faster I think

[Dangerscouse]

No way I can get close to 3'' faster, 1-1,5'' would be great (>8200m). My bottleneck is aerobic fitness

FWIW my 30 mins free rate is circa three secs faster than my 30r20 but I'm built differently to you.

Your bikeerg sessions will be helping but getting used to higher rates as Henry says will be a big help for your aerobic fitness

[MartinSH4321]

30R20 PB - 8088m (+78m)

What a crazy training day! This 30R20 was planned as a preparation for the 30' TT this weekend, I did 60' bike in the morning and >100min UT2 work yesterday, so legs were not really rested.
After the first couple of minutes I recognized I'm in good form and thought about a 30R20 PB by a few meters. Around half time I thought I could go for a free rate PB but decided not to do, and ended pretty close to my free rate PB with R20!

Now I'm super curious what result I'll get this weekend, looks like I can go for 8200+

@Stu: I think I got ya by a few meters

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,088m 1:51.2 254 1174 20 158

Just spotted this. Strong session, well done.

Thank you Nick!
When will you start your TTs? If I remember right you go for sub18, 8300 and 16k?!

[MartinSH4321]

No way I can get close to 3'' faster, 1-1,5'' would be great (>8200m). My bottleneck is aerobic fitness

FWIW my 30 mins free rate is circa three secs faster than my 30r20 but I'm built differently to you.

Your bikeerg sessions will be helping but getting used to higher rates as Henry says will be a big help for your aerobic fitness

Thanks mate! I guess this +3 for a 30R20 is for rowers with balanced strength and fitness levels like Henry and you, it will take some time till I am near this balance.

[nick rockliff]

30R20 PB - 8088m (+78m)

What a crazy training day! This 30R20 was planned as a preparation for the 30' TT this weekend, I did 60' bike in the morning and >100min UT2 work yesterday, so legs were not really rested.
After the first couple of minutes I recognized I'm in good form and thought about a 30R20 PB by a few meters. Around half time I thought I could go for a free rate PB but decided not to do, and ended pretty close to my free rate PB with R20!

Now I'm super curious what result I'll get this weekend, looks like I can go for 8200+

@Stu: I think I got ya by a few meters

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,088m 1:51.2 254 1174 20 158

Just spotted this. Strong session, well done.

Thank you Nick!
When will you start your TTs? If I remember right you go for sub18, 8300 and 16k?!

Was 8200 for 30 min and did 8219 so crossed that off my list. May do the 5k next week or start of may. Going to leave the 60 min for now, have been doing too much border line work and legs are a bit tired this week. Just worked out that this month so far I've done 206k at an avg 1.57 and around r23 which includes my small wu and longer wd. Probably too fast for my age.

[winniewinser]

30min PB +181m ...for Spring Series VIII. I wanted 7,800m so was pleased to be able to push the last 5mins and go further. Probably went off a bit quick and had to ease up to make sure I had something for the finish. 3 events, 3 PB's

[MartinSH4321]

30min PB +181m ...for Spring Series VIII. I wanted 7,800m so was pleased to be able to push the last 5mins and go further. Probably went off a bit quick and had to ease up to make sure I had something for the finish. 3 events, 3 PB's

Well done Alex, big improvement, you're on a roll!

[nick rockliff]

30min PB +181m ...for Spring Series VIII. I wanted 7,800m so was pleased to be able to push the last 5mins and go further. Probably went off a bit quick and had to ease up to make sure I had something for the finish. 3 events, 3 PB's

On a run, well done

[winniewinser]

Well done Alex, big improvement, you're on a roll!

On a run, well done

Thanks chaps

[Dangerscouse]

30min PB +181m ...for Spring Series VIII. I wanted 7,800m so was pleased to be able to push the last 5mins and go further. Probably went off a bit quick and had to ease up to make sure I had something for the finish. 3 events, 3 PB's

Setting them up and knocking them down!! All those metres are paying off mate.

[winniewinser]

30min PB +181m ...for Spring Series VIII. I wanted 7,800m so was pleased to be able to push the last 5mins and go further. Probably went off a bit quick and had to ease up to make sure I had something for the finish. 3 events, 3 PB's

Setting them up and knocking them down!! All those metres are paying off mate.

Thx Stu...next up 4min then the big one....2km. That will be a tough challenge to go sub 6:53

[Dangerscouse]

I'm really happy with this PB as I knew that my previous one was set when I thought I was at my fittest and it was going to be a tough one to beat.

Previous PB was 8,356m. Endorphin party has started and will probably be going all day.

[MartinSH4321]

I'm really happy with this PB as I knew that my previous one was set when I thought I was at my fittest and it was going to be a tough one to beat.

Previous PB was 8,356m. Endorphin party has started and will probably be going all day.

Wow Stu, what a great effort!
Your recent results showed that you're in top form, but +72m at an already very strong PB is outstanding, well done mate!
Looks like you have to crush all your PBs now, but no stress