New Personal Best! Brag About That New Pb!

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
KeithT
Half Marathon Poster
Posts: 3238
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » August 20th, 2020, 1:52 pm

ArmchairPhil wrote:
August 20th, 2020, 11:24 am
Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil
Good improvement and now you can go for the 14K next time.
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

Tony Cook
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Posts: 666
Joined: May 4th, 2020, 5:13 am

Re: New Personal Best! Brag About That New Pb!

Post by Tony Cook » August 20th, 2020, 3:32 pm

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Born 1963 6' 5" 100Kg
PBs from 2020 - 100m 15.7s - 1min 355m - 500m 1:28.4 - 1k 3:10.6 - 2k 6:31.6 - 5k 17:34.9 - 6k 20:57.5 - 30min @ 20SPM 8,336m - 10k 36:28.0 - 1 hour 16,094m - HM 1:18:51.7
2021 - 5k 17:26 - FM 2:53:37.0

Dino
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Posts: 882
Joined: December 23rd, 2018, 8:54 am

Re: New Personal Best! Brag About That New Pb!

Post by Dino » August 20th, 2020, 3:34 pm

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
That 14.6 was just sitting there waiting to be blown away - and you certainly did that!
Great result Tony and on an impromptu session too (those are the best ones) :D
56M HWT
50+PB 1m 326m, 500m 1:38,7, 1k 3:31.6, 2k 7:16.8, 5k 19:06.6, 6k 23:26.0, 30m 7730m, 10k 39:26.1, 60m 15025m, HM 1:25:04.7, FM 2:59:26.0, 50k 3:49:17.3, 34.2k OTW 3:52:57
A long way away from any of these PBs now!!

Tandstad
10k Poster
Posts: 1099
Joined: May 10th, 2013, 7:00 am

Re: New Personal Best! Brag About That New Pb!

Post by Tandstad » August 20th, 2020, 3:52 pm

ArmchairPhil wrote:
August 20th, 2020, 11:24 am
Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil
Good job Phil, great improvement :)
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

Tandstad
10k Poster
Posts: 1099
Joined: May 10th, 2013, 7:00 am

Re: New Personal Best! Brag About That New Pb!

Post by Tandstad » August 20th, 2020, 3:54 pm

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Great stuff Tony, real strong hour :)
39YO, 188 cm, 115 kg, NOR. Instagram: jtands
1K: 2:59(2020), 2K: 6:16(2020), 5K: 16:44(2020), 10K: 34:44(2020), 30min: 8743m(2020), 30r20: 8416(2020), 60min: 16851(2021) HM: 1:16:19(2020)

winniewinser
Half Marathon Poster
Posts: 3921
Joined: August 9th, 2019, 9:35 am
Location: England

Re: New Personal Best! Brag About That New Pb!

Post by winniewinser » August 20th, 2020, 4:19 pm

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Massive improvement Tony..... really well done 👏👏👏
6'2" 52yo
Alex
Recent 2k - 7:19
All time 2k - 6:50.2 (LW)

Dangerscouse
Marathon Poster
Posts: 10800
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » August 20th, 2020, 4:38 pm

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Well done Tony, that's a really impressive increase in PB
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

ArmchairPhil
Paddler
Posts: 43
Joined: March 8th, 2020, 12:28 pm

Re: New Personal Best! Brag About That New Pb!

Post by ArmchairPhil » August 20th, 2020, 4:56 pm

Thanks Tony Keith and JTands for encouragement.
Dino and Stu your encouragement and feedback is so helpful. Like the idea Stu of breaking the rate down into segments and getting brain acclimatised and Dino reassurance that 20ish is okay for longer pieces.
Hits home that to up the rate you don't necessarily need to keep effort the same.

Good job on 60 mins Tony
68y 6'0" 80kg
PBs: 30m 7118m. 10k 42:45.3 60m 13626m

iangallagher
2k Poster
Posts: 478
Joined: May 7th, 2020, 2:05 am

Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » August 20th, 2020, 7:32 pm

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
thats a fine result mate!! i need to really pull my finger out and start working on the 60 minute time trial. It can only benefit everything else.
the trouble is, its such a long time to be on the erg and i'm not as mentally tough as i like to think i am!

well done again!
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 16.49; 6km = 20.24; 30mins = 8605; 10km= 35.31; 60 minutes = 16205 HM = 1:18.50
Erging since May 2020

iangallagher
2k Poster
Posts: 478
Joined: May 7th, 2020, 2:05 am

Re: New Personal Best! Brag About That New Pb!

Post by iangallagher » August 20th, 2020, 7:35 pm

ArmchairPhil wrote:
August 20th, 2020, 11:24 am
Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil
congrats on the pb!! lovely work
182cm; 89kg; 1km = 2.57.5; 2km = 6.19; 4mins = 1296; 5km = 16.49; 6km = 20.24; 30mins = 8605; 10km= 35.31; 60 minutes = 16205 HM = 1:18.50
Erging since May 2020

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max_ratcliffe
10k Poster
Posts: 1970
Joined: May 2nd, 2019, 11:01 pm

Re: New Personal Best! Brag About That New Pb!

Post by max_ratcliffe » August 21st, 2020, 6:17 am

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Nice work Tony,
I suspect that you could get the 16k now if you pinned your ears back and went for it. But a full effort at an hour is draining, so if your focus is the 2k, probably wise to leave it for now.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

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max_ratcliffe
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Posts: 1970
Joined: May 2nd, 2019, 11:01 pm

Re: New Personal Best! Brag About That New Pb!

Post by max_ratcliffe » August 21st, 2020, 6:23 am

ArmchairPhil wrote:
August 20th, 2020, 11:24 am
Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil
Nice work Phil,

There's no question in my mind that you have to practice different rates, but that does come really quick, especially if you've been focusing on a narrow rate range in training. But without that small amount of preparation, the breathing can feel disrupted and that can really hit your confidence and result in a HR increase and greater RPE.

If you get used to r22, I think you've got 14k in the bag right now without any need for additional fitness.
51 HWT
PBs:
Rower 1'=329m; 500m=1:34.0; 1k=3:25:1; 2k=7:16.5; 5k=19:44; 6k=23:24; 30'=7582m; 10k=40.28; 60'=14621m; HM=1:27:46
SkiErg 1'=309m; 500m=1:40.3; 1k=3:35.3; 2k=7:35.5; 5k=20:18; 6k=24:35; 30'=7239m; 10k=42:09; 60'=14209m; HM=1:32:24

KeithT
Half Marathon Poster
Posts: 3238
Joined: February 5th, 2018, 12:41 pm

Re: New Personal Best! Brag About That New Pb!

Post by KeithT » August 21st, 2020, 8:41 am

Tony Cook wrote:
August 20th, 2020, 3:32 pm
An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.
Wow, great improvement, the 16K is a great goal to go for!
56 yo, 6'3" 205# PBs (all since turning 50):
1 min - 376m, 500m - 1:21.3, 1K - 2:57.2, 4 min - 1305m, 2K - 6:27.8, 5K - 17:23, 30 min - 8444m, 10K - 35:54, 60 min - 16110, HM - 1:19:19, FM - 2:45:41

Dangerscouse
Marathon Poster
Posts: 10800
Joined: April 27th, 2014, 11:11 am
Location: Liverpool, England

Re: New Personal Best! Brag About That New Pb!

Post by Dangerscouse » August 21st, 2020, 10:57 am

max_ratcliffe wrote:
August 21st, 2020, 6:23 am
There's no question in my mind that you have to practice different rates, but that does come really quick, especially if you've been focusing on a narrow rate range in training. But without that small amount of preparation, the breathing can feel disrupted and that can really hit your confidence and result in a HR increase and greater RPE.
I agree with you Max. Mastering all of the stroke rate range is important, even if you are capable of going faster at a lower stroke, as it just means you're more able to cope with different types of stress and strain.

This falls into the 'work on your weaknesses' category, and I thoroughly believe that there are only benefits to do doing this. At the very least, facing your subtle, or overt, fears of something always adds a layer of confidence, and this needs constant attention as it all too easily slips away unnoticed.
51 HWT; 6' 4"; 1k= 3:09; 2k= 6:36; 5k= 17:19; 6k= 20:47; 10k= 35:46 30mins= 8,488m 60mins= 16,618m HM= 1:16.47; FM= 2:40:41; 50k= 3:16:09; 100k= 7:52:44; 12hrs = 153km

"You reap what you row"

Instagram: stuwenman

ArmchairPhil
Paddler
Posts: 43
Joined: March 8th, 2020, 12:28 pm

Re: New Personal Best! Brag About That New Pb!

Post by ArmchairPhil » August 21st, 2020, 3:28 pm

Thanks Ian

Max and Stu, appreciate the advice and will work on rate,.maybe vary sessions a bit more.
Also work on mental approach

Phip
68y 6'0" 80kg
PBs: 30m 7118m. 10k 42:45.3 60m 13626m

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