New Personal Best! Brag About That New Pb!

[MPx]

Cracked 18 minutes for a 5k. .... makes me think sub 7’ for 2k is in sight.

Fantastic result Tony. Sub18 5k is a much harder milestone than a sub7 2k. My view is that you could go sub 6:50 on the basis of that 5k.

[iangallagher]

Cracked 18 minutes for a 5k. Never thought I’d be there 3 months ago. Also went over 500,000 meters for the season.
Negative split all the way through and the sub 1:44 for the last 500 makes me think sub 7’ for 2k is in sight. Although heart felt like it was bouncing out of my chest.

Time Meters Pace Watts Cal/Hr S/M
17:59.4 5,000m 1:47.9 278 1257 29 161
1:49.1 500m 1:49.1 270 1227 32 142
1:48.9 1,000m 1:48.9 271 1232 31 151
1:48.9 1,500m 1:48.9 271 1232 30 156
1:48.6 2,000m 1:48.6 273 1240 31 159
1:48.4 2,500m 1:48.4 275 1245 29 162
1:48.4 3,000m 1:48.4 275 1245 30 165
1:48.3 3,500m 1:48.3 276 1248 27 166
1:47.9 4,000m 1:47.9 279 1258 27 168
1:47.1 4,500m 1:47.1 285 1280 27 169
1:43.9 5,000m 1:43.9 312 1373 28 174

Fantastic result Keith! Sub 7 is in the bag without a shadow of a doubt!

[rtbrouwer]

Cracked 18 minutes for a 5k. Never thought I’d be there 3 months ago. Also went over 500,000 meters for the season.
Negative split all the way through and the sub 1:44 for the last 500 makes me think sub 7’ for 2k is in sight. Although heart felt like it was bouncing out of my chest.

Time Meters Pace Watts Cal/Hr S/M
17:59.4 5,000m 1:47.9 278 1257 29 161
1:49.1 500m 1:49.1 270 1227 32 142
1:48.9 1,000m 1:48.9 271 1232 31 151
1:48.9 1,500m 1:48.9 271 1232 30 156
1:48.6 2,000m 1:48.6 273 1240 31 159
1:48.4 2,500m 1:48.4 275 1245 29 162
1:48.4 3,000m 1:48.4 275 1245 30 165
1:48.3 3,500m 1:48.3 276 1248 27 166
1:47.9 4,000m 1:47.9 279 1258 27 168
1:47.1 4,500m 1:47.1 285 1280 27 169
1:43.9 5,000m 1:43.9 312 1373 28 174

Fantastic result Keith! Sub 7 is in the bag without a shadow of a doubt!

Congrats on the PB, 18 minutes is a mighty barrier! If you can pull this pace on a 5k you'll probably do a sub7 2k as a warmup!

[Tandstad]

I totally agree with the previous speakers here, sub7 should be fairly easy to do when you are able to go sub18. I'm guessing you in at 6:52.

[hjs]

I totally agree with the previous speakers here, sub7 should be fairly easy to do when you are able to go sub18. I'm guessing you in at 6:52.

Bit depending on steep, but 52 is the least, based on a 1,48 5k. 6/7 seconds difference is common, so 141/42 over 2k would be in line.

[boomingaway]

I did W11D5 of Pete's Plan today, but since it featured 3 PBs, I thought I would post it here.

Part 1
Eddie Fletcher 2k warm up at 1:51 pace
4405m, 19:45, 2:14.5, 24spm, 159 HR

This seemed perfect for a 2k warm up, I will use it again on Saturday for a 2k attempt.

Part 2
4 minutes - hard distance
1101m, 4:00, 1:48.9, 30spm, 178 HR
Min1 - 1:49.4, 31spm, 169 HR
Min2 - 1:49.4, 30spm, 177 HR
Min3 - 1:49.0, 29spm, 183 HR
Min4 - 1:47.9, 30spm, 184 HR

I was just trying to go sub 1:50 to see if I could hold that pace for a 2k on Saturday. I got greedy in the last minute and pushed to reach 1100m. I've never done a 4 minute piece before, so it's a PB! It also beats my 1k PB of 3:40 from ages ago at a crossfit session. My max HR was 191, and I wasn't dying at the end, so I think sub 7:20 might be on the cards. I do everything at drag factor 105-115, but I changed it to 130 for this. Sub 1:50 was a lot easier on the lungs, but harder on the legs at this drag factor. I'm thinking of 123 for the 2k race.

Part 3
3 attempts at 100m
100m, 18.3s, 1:31.4, 43spm, 153 HR
100m, 17.7s, 1:28.5, 44spm, 155 HR
100m, 17.4s, 1:27.0, 48spm, 154 HR

This was really fun. I changed the foot strap to 2 for the 2nd attempt, and to the highest one for the 3rd attempt. Drag factor was 218 for all (max). 13 strokes for all attempts. I definitely can go faster with a few more attempts. It was just getting used to pulling like a maniac and remembering that every stroke was absolute 100%. I'll try again later, it was so fun. The lowest split I saw was 1:23. All were PBs since I've never done 100m before.

[iangallagher]

Cracked 18 minutes for a 5k. Never thought I’d be there 3 months ago. Also went over 500,000 meters for the season.
Negative split all the way through and the sub 1:44 for the last 500 makes me think sub 7’ for 2k is in sight. Although heart felt like it was bouncing out of my chest.

Time Meters Pace Watts Cal/Hr S/M
17:59.4 5,000m 1:47.9 278 1257 29 161
1:49.1 500m 1:49.1 270 1227 32 142
1:48.9 1,000m 1:48.9 271 1232 31 151
1:48.9 1,500m 1:48.9 271 1232 30 156
1:48.6 2,000m 1:48.6 273 1240 31 159
1:48.4 2,500m 1:48.4 275 1245 29 162
1:48.4 3,000m 1:48.4 275 1245 30 165
1:48.3 3,500m 1:48.3 276 1248 27 166
1:47.9 4,000m 1:47.9 279 1258 27 168
1:47.1 4,500m 1:47.1 285 1280 27 169
1:43.9 5,000m 1:43.9 312 1373 28 174

Fantastic result Keith! Sub 7 is in the bag without a shadow of a doubt!

Oops - meant to say Tony!!!

[max_ratcliffe]

I did W11D5 of Pete's Plan today, but since it featured 3 PBs, I thought I would post it here.
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I was just trying to go sub 1:50 to see if I could hold that pace for a 2k on Saturday. I got greedy in the last minute and pushed to reach 1100m. I've never done a 4 minute piece before, so it's a PB! It also beats my 1k PB of 3:40 from ages ago at a crossfit session.

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every stroke was absolute 100%. I'll try again later, it was so fun. The lowest split I saw was 1:23. All were PBs since I've never done 100m before.

3PBs in one workout?!? There should be a law against that! Well done. There's definitely a practice element to rating really high for the short pieces, and it comes pretty quickly (not like improvements in aerobic fitness which take an age...).

You might be able to claim 4PBs, by including your LP?

[KeithT]

Thanks all for the responses to my HM rant and PB effort. I cant quite figure how to do all the partial quotes but many responded and I am glad I am not the only crazy one with the music or other thing that has to be right. I think we are all a bit crazy in doing what we do on the ERG anyway

Even with the PB despite the issues I was mad I gave into the inner chimp a few times, my mind wasn't quite as sharp - need to get that right.

[KeithT]

Cracked 18 minutes for a 5k. Never thought I’d be there 3 months ago. Also went over 500,000 meters for the season.
Negative split all the way through and the sub 1:44 for the last 500 makes me think sub 7’ for 2k is in sight. Although heart felt like it was bouncing out of my chest.

Time Meters Pace Watts Cal/Hr S/M
17:59.4 5,000m 1:47.9 278 1257 29 161
1:49.1 500m 1:49.1 270 1227 32 142
1:48.9 1,000m 1:48.9 271 1232 31 151
1:48.9 1,500m 1:48.9 271 1232 30 156
1:48.6 2,000m 1:48.6 273 1240 31 159
1:48.4 2,500m 1:48.4 275 1245 29 162
1:48.4 3,000m 1:48.4 275 1245 30 165
1:48.3 3,500m 1:48.3 276 1248 27 166
1:47.9 4,000m 1:47.9 279 1258 27 168
1:47.1 4,500m 1:47.1 285 1280 27 169
1:43.9 5,000m 1:43.9 312 1373 28 174

Great milestone to hit and with a super strong finish!

[DNA_Rower]

Since I started erging semi-regularly 5 years ago, my big target has been to row 8k in 30min. Thanks partly to COVID lockdown, I have had my most consistent stretch of following the Pete Plan ever for the last 6 months.

I attempted to hit my 30min target on Sunday, but HD with less than 5min to go. I think I was just too hot in the afternoon (It was not more than 25C here in Berlin though!). I also probably got the pace wrong as at time I was hitting a predicted time on >8100m

So today I got up early to take advantage of the cooler air - and did it! 8005m in 30min. I was today much more sensible with the pace and it paid off. Was still a massive psychological challenge and my HR was fairly uncomfortable towards the end.

I just wanted to get this done before it really becomes to warm to push myself, and who knows - maybe I get COVID and can never train to the same level?! I just wanted to be able to say in the future that I used to be able to row over 8k in 30min.

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

[Tandstad]

Since I started erging semi-regularly 5 years ago, my big target has been to row 8k in 30min. Thanks partly to COVID lockdown, I have had my most consistent stretch of following the Pete Plan ever for the last 6 months.

I attempted to hit my 30min target on Sunday, but HD with less than 5min to go. I think I was just too hot in the afternoon (It was not more than 25C here in Berlin though!). I also probably got the pace wrong as at time I was hitting a predicted time on >8100m

So today I got up early to take advantage of the cooler air - and did it! 8005m in 30min. I was today much more sensible with the pace and it paid off. Was still a massive psychological challenge and my HR was fairly uncomfortable towards the end.

I just wanted to get this done before it really becomes to warm to push myself, and who knows - maybe I get COVID and can never train to the same level?! I just wanted to be able to say in the future that I used to be able to row over 8k in 30min.

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

Big congrats to you for finally reaching your target, breaking 8k in 30 minutes is a great achievement Must be nice when you have worked for it for quite some time?

[MartinSH4321]

Since I started erging semi-regularly 5 years ago, my big target has been to row 8k in 30min. Thanks partly to COVID lockdown, I have had my most consistent stretch of following the Pete Plan ever for the last 6 months.

I attempted to hit my 30min target on Sunday, but HD with less than 5min to go. I think I was just too hot in the afternoon (It was not more than 25C here in Berlin though!). I also probably got the pace wrong as at time I was hitting a predicted time on >8100m

So today I got up early to take advantage of the cooler air - and did it! 8005m in 30min. I was today much more sensible with the pace and it paid off. Was still a massive psychological challenge and my HR was fairly uncomfortable towards the end.

I just wanted to get this done before it really becomes to warm to push myself, and who knows - maybe I get COVID and can never train to the same level?! I just wanted to be able to say in the future that I used to be able to row over 8k in 30min.

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

Well done, the 8k is a big milestone, the sub18:30 should now be relative easy

[Dangerscouse]

Thanks all for the responses to my HM rant and PB effort. I cant quite figure how to do all the partial quotes but many responded and I am glad I am not the only crazy one with the music or other thing that has to be right. I think we are all a bit crazy in doing what we do on the ERG anyway

Even with the PB despite the issues I was mad I gave into the inner chimp a few times, my mind wasn't quite as sharp - need to get that right.

I remember once that I actually left the gym more or less as soon as I had entered it, in a really bad mood, as I had forgotten my headphones.

You've got to have those moments to make you remember why you won't do it again.

[Dangerscouse]

Since I started erging semi-regularly 5 years ago, my big target has been to row 8k in 30min. Thanks partly to COVID lockdown, I have had my most consistent stretch of following the Pete Plan ever for the last 6 months.

I attempted to hit my 30min target on Sunday, but HD with less than 5min to go. I think I was just too hot in the afternoon (It was not more than 25C here in Berlin though!). I also probably got the pace wrong as at time I was hitting a predicted time on >8100m

So today I got up early to take advantage of the cooler air - and did it! 8005m in 30min. I was today much more sensible with the pace and it paid off. Was still a massive psychological challenge and my HR was fairly uncomfortable towards the end.

I just wanted to get this done before it really becomes to warm to push myself, and who knows - maybe I get COVID and can never train to the same level?! I just wanted to be able to say in the future that I used to be able to row over 8k in 30min.

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

Really well done. This is a big milestone for any rower and it's even better that this is a personal milestone that you've broken.

Now you've proved to yourself that you're capable of this, the other targets are far less daunting.