New Personal Best! Brag About That New Pb!

[Tandstad]

I have just seen a photo of Hamish Bond's recent 60r20...17,591m!!!!! With an ending HR of 143!!!

He is not slowing down is he!
He posted similar 60r20 in Feb 19 which was 17,540m with end HR 145!!!

That was the most insane erg screen I sawduring my first 6 months of erging, and the fact he has improved it now, insane!!

I will be very glad if I can come within 1000 meters of that somtime down the line

[flatbread]

first go at 5k. I wanted to get my head around pulling my 10min interval pace.

18:07.1 5,000m 1:48.7 272 1237 26 146

3:38.3 1,000m 1:49.1 269 1226 26 141
3:37.8 2,000m 1:48.9 271 1232 26 145
3:38.1 3,000m 1:49.0 270 1228 25 147
3:37.2 4,000m 1:48.6 273 1240 25 149
3:35.7 5,000m 1:47.8 279 1260 26 149

I think I can knock a fair bit off of this. On the bike, I'll max out at 167-70 (but that 170 was four years ago) on a 20min power test. Maxing this at 149 tells me that I just did a long threshold interval and I need to get my head right.

[winniewinser]

first go at 5k. I wanted to get my head around pulling my 10min interval pace.

18:07.1 5,000m 1:48.7 272 1237 26 146

3:38.3 1,000m 1:49.1 269 1226 26 141
3:37.8 2,000m 1:48.9 271 1232 26 145
3:38.1 3,000m 1:49.0 270 1228 25 147
3:37.2 4,000m 1:48.6 273 1240 25 149
3:35.7 5,000m 1:47.8 279 1260 26 149

I think I can knock a fair bit off of this. On the bike, I'll max out at 167-70 (but that 170 was four years ago) on a 20min power test. Maxing this at 149 tells me that I just did a long threshold interval and I need to get my head right.

Excellent

[Dangerscouse]

first go at 5k. I wanted to get my head around pulling my 10min interval pace.

18:07.1 5,000m 1:48.7 272 1237 26 146

3:38.3 1,000m 1:49.1 269 1226 26 141
3:37.8 2,000m 1:48.9 271 1232 26 145
3:38.1 3,000m 1:49.0 270 1228 25 147
3:37.2 4,000m 1:48.6 273 1240 25 149
3:35.7 5,000m 1:47.8 279 1260 26 149

I think I can knock a fair bit off of this. On the bike, I'll max out at 167-70 (but that 170 was four years ago) on a 20min power test. Maxing this at 149 tells me that I just did a long threshold interval and I need to get my head right.

Well done, that's a great result.

I'm struggling to reach my MHR recently unless it's a decently long distance eg 60 mins +. I have no idea why, as this includes my recent 2k training and some moments when I have been really struggling eg 4 x 2k r3 rate capped at 22/24/26/28, and that did really feel like a test but it was only 92% of MHR

[max_ratcliffe]

first go at 5k. I wanted to get my head around pulling my 10min interval pace.

18:07.1 5,000m 1:48.7 272 1237 26 146

3:38.3 1,000m 1:49.1 269 1226 26 141
3:37.8 2,000m 1:48.9 271 1232 26 145
3:38.1 3,000m 1:49.0 270 1228 25 147
3:37.2 4,000m 1:48.6 273 1240 25 149
3:35.7 5,000m 1:47.8 279 1260 26 149

I think I can knock a fair bit off of this. On the bike, I'll max out at 167-70 (but that 170 was four years ago) on a 20min power test. Maxing this at 149 tells me that I just did a long threshold interval and I need to get my head right.

Well done. That's a great 5k, but I don't doubt that you'll be looking back at this in a few months and think it's quite modest. You're not tapping into all your CV system has to offer yet.

It's been interesting watching your training as you've adapted to the erg - patience is the word that comes to mind. Most of us wouldn't have been able to resist a thrash to see what we could do, but - perhaps born of bitter experience? - you've been very disciplined.

[flatbread]

Well done. That's a great 5k, but I don't doubt that you'll be looking back at this in a few months and think it's quite modest. You're not tapping into all your CV system has to offer yet.

It's been interesting watching your training as you've adapted to the erg - patience is the word that comes to mind. Most of us wouldn't have been able to resist a thrash to see what we could do, but - perhaps born of bitter experience? - you've been very disciplined.

Caution. I'm cautious about two things -- intensity in training, and if I'm not sure about how to pace a duration, I'll always take it out with some headroom and then see in the second half.

For training, I've never had bitter experience -- I've never raced in training or overcooked myself. But, my first coach on the bike (actually one of Henry's compatriots), who has many odd sayings that somehow made sense, used to repeat "in your bag, you only have so many apples," and "don't waste your apples." What he meant was that for everything -- a season, a month, a week, a day, a race, a workout, an interval -- there was only so much there, so be careful how to use it and err on the side of saving apples (well, until decisive moment in a race -- then you empty the bag!).

Teaching can be stressful, especially now with all the new Covid regulations. My wife is very stressed by her career. So training doesn't need to be apple-wasting. As for trying the 5k, it was an unknown, so save some apples. Now that I have an idea of what's it's about, I can try to empty the bag sometime down the line!

[DNA_Rower]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

[flatbread]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

congrats!

now go get the sub-38

[Dangerscouse]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

Well done mate. Beating a longstanding PB, and a big chunk knocked off, is always very satisfying

[MartinSH4321]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

That's a great improvement, well done! And sub38 will be a very nice target next time

[Tandstad]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

Excellent mate, for sure you are sub38 on next one

[iangallagher]

I just knocked 22s off my 2017 10k PB and got it down to 38:09.8!

I suspect I could have gone sub-38, but I took the pressure off in the 3rd and 4th fifths, to make sure I would be able to finish, and then pushed again in the 5th segment. That will have to wait a couple of months.

thats a great a nudge! Well done. Next stop Sub 38!

[KeithT]

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

Yes Martin!!! Just seeing this, very happy for you - fitness is so much improved to go along with the power - this is really a great row.

[KeithT]

first go at 5k. I wanted to get my head around pulling my 10min interval pace.

18:07.1 5,000m 1:48.7 272 1237 26 146

3:38.3 1,000m 1:49.1 269 1226 26 141
3:37.8 2,000m 1:48.9 271 1232 26 145
3:38.1 3,000m 1:49.0 270 1228 25 147
3:37.2 4,000m 1:48.6 273 1240 25 149
3:35.7 5,000m 1:47.8 279 1260 26 149

I think I can knock a fair bit off of this. On the bike, I'll max out at 167-70 (but that 170 was four years ago) on a 20min power test. Maxing this at 149 tells me that I just did a long threshold interval and I need to get my head right.

Great work and now you can shoot to go for sub 18:00

[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

Yes Martin!!! Just seeing this, very happy for you - fitness is so much improved to go along with the power - this is really a great row.

Thank you Keith, such a great feeling when all the hard work pays off, you know this of course