New Personal Best! Brag About That New Pb!

[KeithT]

1 Minute PB - 376M (1:19.7)

I was warming up for a go at the CTC and I have just got back to doing some good short sprint intervals recently, so my change in thought to test my 1 Minute was completely random and I had low expectations. My past PB (373 - 1:20.4) was like a year and a half old but didn't think I could touch it. It was an interesting row in a few ways. I start the 1 Minute with going as fast as I can and I didn't see any really low pulls, I think one at 1:17, which is slower than I used to do but.......I was able to sit on 1:18/1:19 pretty much the whole time with some fade towards the end. I felt like I pretty much did close to an all out sprint the whole time. Surprisingly my SPM was lower than past PB and about the same as my 500 PB - I almost think it was wrong as my last strokes I saw the SPM 10+ higher than the final average. Anyway, I feel like this result was based more on fitness than power. I really don't think I could top this unless I did lots of specific sprint training and not sure I am worried about trying it any more than the once every year and a half I just did.

As I said on FB - what a quality result. Super inspiring. You’ve got some power there mate. I don’t think I’ve ever seen anything below 1.26!

My max power was lower but maintained high effort longer. That is where you excel, I am getting better with it for longer rows and it helped here.

[KeithT]

1 Minute PB - 376M (1:19.7)

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Outstanding Keith, really very strong indeed.

Thanks, was an unexpected surprise.

[Tony Cook]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

[hjs]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Nice, you have build a fine peak. Pacing looks fine, not that much left.

[winniewinser]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Excellent Tony

[nick rockliff]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Nice 5k, well done.

[iangallagher]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

quality piece Tony! Great pacing too

[Dangerscouse]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Great effort Tony. I think there is a dual purpose of HRV: it is telling you're ready, and it's also subtly convincing you too.

It's hard to tell if you would have HDed if you had pushed it a bit harder, as the tipping point can be such a delicate process. It looks like you could have done it but I know from experience that those number can hide a multitude of wobbles.

I think you did the right thing as you have bagged a big PB, proved to yourself you're capable of it, and now left yourself coveting the sub 17:30 result for next time.

[Tandstad]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Beautiful session Tony, that consistency is phenomenal! 17:34 is real strong

[MartinSH4321]

60' PB - 16.087 (+308m!)

Wow, can't tell you how happy I am to hit the 16k milestone!
This effort felt unbelievably good, and with a bit more risk for the last 5k I think I could have been even faster, definitely 16100+, but 16k was the main goal and I didn't want to jeopardise it.

Conditions were almost perfect:
HRV: 10/10 readiness
erg outdoor, +4°C and a little wind
sleep wasn't that good, but not too bad obviously

That's the result I'm by far the most proud of, not because they are my strongest results (sprint distances are still much better), but because I worked very hard for it and it's not a distance I'm as gifted as for the sprints.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,087m 1:51.8 250 1159 24 156
10:00.0 2,663m 1:52.6 245 1142 23 149
20:00.0 2,663m 1:52.6 245 1142 23 154
30:00.0 2,664m 1:52.6 245 1143 24 156
40:00.0 2,665m 1:52.5 245 1144 24 156
50:00.0 2,669m 1:52.4 246 1148 24 157
1:00:00.0 2,764m 1:48.5 274 1242 26 168

[Tony Cook]

60' PB - 16.087 (+308m!)

Wow, can't tell you how happy I am to hit the 16k milestone!
This effort felt unbelievably good, and with a bit more risk for the last 5k I think I could have been even faster, definitely 16100+, but 16k was the main goal and I didn't want to jeopardy ardise it.

Conditions were almost perfect:
HRV: 10/10 readiness
erg outdoor, +4°C and a little wind
sleep wasn't that good, but not too bad obviously

That's the result I'm by far the most proud of, not because they are my strongest results (sprint distances are still much better), but because I worked very hard for it and it's not a distance I'm as gifted as for the sprints.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,087m 1:51.8 250 1159 24 156
10:00.0 2,663m 1:52.6 245 1142 23 149
20:00.0 2,663m 1:52.6 245 1142 23 154
30:00.0 2,664m 1:52.6 245 1143 24 156
40:00.0 2,665m 1:52.5 245 1144 24 156
50:00.0 2,669m 1:52.4 246 1148 24 157
1:00:00.0 2,764m 1:48.5 274 1242 26 168

Good stuff Martin. We have to work on our ‘weaknesses’ (16k in an hour is no weakness) as it also helps build our strengths.

[max_ratcliffe]

My HRV said 10 this morning so I was ready for anything! Or is it all in my head?
Thought about 10k or 30’ PB try as I’ve not done those properly yet. Decided to start with the lowest ‘hard distance’ from the PP and knocked 25 secs off my 5k PB
Time Meters Pace Watts Cal/Hr S/M
17:34.9 5,000m 1:45.4 298 1326 26 164
3:31.5 1,000m 1:45.7 296 1318 26 151
3:31.2 2,000m 1:45.6 297 1322 26 158
3:31.2 3,000m 1:45.6 297 1322 26 168
3:31.2 4,000m 1:45.6 297 1322 26 171
3:29.8 5,000m 1:44.9 303 1343 26 173
Last one was 1:48 pace and in my head knocked 2” off that. Should have squeezed another .5” and gone sub 17:30 - or would that have lead to a HD?

Nice one Tony,
Fabulous consistency, too.
Sub-17.30 next time, it's always good to set up some targets.

[max_ratcliffe]

60' PB - 16.087 (+308m!)

Wow, can't tell you how happy I am to hit the 16k milestone!
This effort felt unbelievably good, and with a bit more risk for the last 5k I think I could have been even faster, definitely 16100+, but 16k was the main goal and I didn't want to jeopardise it.

Conditions were almost perfect:
HRV: 10/10 readiness
erg outdoor, +4°C and a little wind
sleep wasn't that good, but not too bad obviously

That's the result I'm by far the most proud of, not because they are my strongest results (sprint distances are still much better), but because I worked very hard for it and it's not a distance I'm as gifted as for the sprints.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,087m 1:51.8 250 1159 24 156
10:00.0 2,663m 1:52.6 245 1142 23 149
20:00.0 2,663m 1:52.6 245 1142 23 154
30:00.0 2,664m 1:52.6 245 1143 24 156
40:00.0 2,665m 1:52.5 245 1144 24 156
50:00.0 2,669m 1:52.4 246 1148 24 157
1:00:00.0 2,764m 1:48.5 274 1242 26 168

Fantastic Martin,
Can't say I'm at all surprised as your training has been going very well, but this is a great result.
Great consistent splits, with the afterburners on for the end.
308m is a very big jump. It doesn't get much better than this

[hjs]

60' PB - 16.087 (+308m!)

Wow, can't tell you how happy I am to hit the 16k milestone!
This effort felt unbelievably good, and with a bit more risk for the last 5k I think I could have been even faster, definitely 16100+, but 16k was the main goal and I didn't want to jeopardise it.

Conditions were almost perfect:
HRV: 10/10 readiness
erg outdoor, +4°C and a little wind
sleep wasn't that good, but not too bad obviously

That's the result I'm by far the most proud of, not because they are my strongest results (sprint distances are still much better), but because I worked very hard for it and it's not a distance I'm as gifted as for the sprints.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,087m 1:51.8 250 1159 24 156
10:00.0 2,663m 1:52.6 245 1142 23 149
20:00.0 2,663m 1:52.6 245 1142 23 154
30:00.0 2,664m 1:52.6 245 1143 24 156
40:00.0 2,665m 1:52.5 245 1144 24 156
50:00.0 2,669m 1:52.4 246 1148 24 157
1:00:00.0 2,764m 1:48.5 274 1242 26 168

Very nice Martin. I find 60 min a “strange’ distance, certainly in the cold, sometimes you can just keep going. In warmer conditions you would simply overheat. And you took it carefully looking at the last split. Certainly bit extra in the tank. Congrats.

[MartinSH4321]

60' PB - 16.087 (+308m!)

Wow, can't tell you how happy I am to hit the 16k milestone!
This effort felt unbelievably good, and with a bit more risk for the last 5k I think I could have been even faster, definitely 16100+, but 16k was the main goal and I didn't want to jeopardy ardise it.

Conditions were almost perfect:
HRV: 10/10 readiness
erg outdoor, +4°C and a little wind
sleep wasn't that good, but not too bad obviously

That's the result I'm by far the most proud of, not because they are my strongest results (sprint distances are still much better), but because I worked very hard for it and it's not a distance I'm as gifted as for the sprints.

Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 16,087m 1:51.8 250 1159 24 156
10:00.0 2,663m 1:52.6 245 1142 23 149
20:00.0 2,663m 1:52.6 245 1142 23 154
30:00.0 2,664m 1:52.6 245 1143 24 156
40:00.0 2,665m 1:52.5 245 1144 24 156
50:00.0 2,669m 1:52.4 246 1148 24 157
1:00:00.0 2,764m 1:48.5 274 1242 26 168

Good stuff Martin. We have to work on our ‘weaknesses’ (16k in an hour is no weakness) as it also helps build our strengths.

Thanks Tony! You had some great results recently, 16k shouldn't be a problem for you too when you give it a try