New Personal Best! Brag About That New Pb!

[Tim K.]

found another 1/10

[hjs]

Pretty good, what lowpull/pace do you see Tim?

[jackarabit]

- great to see the plan of increased time at the target pace pay off like this.

Rohan, it's surprising how small a volume of an unaccustomed pace will yield results. Although I did hit 2:11 for 20' one time in late May or early June, I never managed better than 2:14+ average for 25'. After roughly 2MM of mostly slow as Moe UT work since January, there was a "gravity well" at 2:19 and a painful shock waiting for me at 2:15-2:12. Once I got past mentally wallowing in my own quarter wave, I must have got in just barely enough time at 1:40-2:10 (a couple of 100m or 1' three days a week helped) to make the improvement possible. And my PB from 2015 may have been overdue for revision. Now at 85% of 2kPB watts @ 30' so happy with the mathematical symmetry, but mostly ecstatic that I can occasionally focus on a goal and get my old carcass to cooperate. Also moved the df from my bread and butter 110 to 116 recently and appear to be handling that OK in terms of stroke speed and sustained output. Next goal is to add another 10 watts to my 30' av. Good to have goals, however modest, as Mr Greg Smith states in the daily training thread.

[Shawn Baker]

Good work Tim and Luke!!

[Tim K.]

Thank you hjs. No Idea. PM says 1:20 when Im done, then 1:22.0 in the history . I think I have seen 1:18.? but cant really see very well when Im actually pulling.

[G-dub]

Great one Tim. Awesome for a 150 lber.

[Tim K.]

Hey....... Im 153

[hjs]

Thank you hjs. No Idea. PM says 1:20 when Im done, then 1:22.0 in the history . I think I have seen 1:18.? but cant really see very well when Im actually pulling.

Rounding does change after the row sometimes. 2 seconds is a lot though. 1.18 could be yes. Its indeed not so easy to pull at max and see the pm numbers well.

[Shawn Baker]

A little Father's Day fasted fun

1k wu

1 min Target 1:16.0 @ 35 spm





So needed 36, but ties my 40+ American record from last summer and was done with much lower stroke rate (36 v 44) so quite pleased and fairly comfortable (last stroke was 1:18)

1k cd

Then 176lb KB x 26 straight swings (thought about 30, but didn't want to be too greedy today)

This was done totally fasted x 16 hrs and with minimal carbs in several weeks

Hopefully can get a 39-40 spm effort done in next few days

Now off to crush some Texas brisket and prime rib!!

[jackarabit]

HM PB
2'+ improvement from previous

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06-20-2016__HM3.JPG (26.6 KiB) Viewed 5664 times

[jackarabit]

Stroke and pace graph from HM previous post. Reasonably flat pace. Wound it down initially to 125W target and held on to it except for a bit of weakness in the middle. Four or five light strokes (pace spikes) in the latter half which I really needed to relax my left quad, glute and knee. Some asymmetry there. Don't know why. No breaks for water. Respiration really easy today which surprised me given the announced air quality.

Get some food now and then go look at a 15lb. KB in honor of Doc Baker.

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[mdpfirrman]

Had my heavy lift followed by an immediate 5K today. Been doing low 20's. Not really any expectations other than pushing it a bit to build VO2 Max. Realized about 15 minutes in I had a real shot at breaking my 5K best. Ended up breaking it but not by much. Did 19:33.8.

[Papy]

Nice one Mike, they all count !

Improvement by 183m on this month's CTC (30 min - 24 spm avg), incidentally also a new PB on the 30 min TT too by 116m :



I went past the 5k mark only 20 secs or off my 5k PB but paid the price for it in the last 2k.

HR AVG 155, Max 170.

[jackarabit]

Great 5K PB, MDF. Likewise the "two birds one stone" 30' PB on the CTC, Big O.

[mdpfirrman]

Thanks Jack! Very nice Papy! Congrats. You're going to break 7500 for 30 by the year's end.