New Personal Best! Brag About That New Pb!

[jackarabit]

Chapeau Armando!

[Gammmmo]

Sub maximal 1hr effort: 15211m (still a PB since my come-back so I'm counting it )
When I looked at the 5x12min segments (in term of time/500m) they went something like 1:59.4, 1:59.0, 1:58.6, 1:58.2 and then 1:56.3 so I had plenty left. I have sore sitbones now but I still enjoyed it.

[Anth_F]

Sub maximal 1hr effort: 15211m (still a PB since my come-back so I'm counting it )
When I looked at the 5x12min segments (in term of time/500m) they went something like 1:59.4, 1:59.0, 1:58.6, 1:58.2 and then 1:56.3 so I had plenty left. I have sore sitbones now but I still enjoyed it.

No pain no gain

Very strong & consistent. You can't beat that feeling of enjoyment!!! No doubt that some way off distance into the future, when i eventually really start pushing myself on the erg, i'm pretty sure i will have some very less enjoyable experiences

And congratulations on the PB

[Gammmmo]

Sub maximal 1hr effort: 15211m (still a PB since my come-back so I'm counting it )
When I looked at the 5x12min segments (in term of time/500m) they went something like 1:59.4, 1:59.0, 1:58.6, 1:58.2 and then 1:56.3 so I had plenty left. I have sore sitbones now but I still enjoyed it.

No pain no gain

Very strong & consistent. You can't beat that feeling of enjoyment!!! No doubt that some way off distance into the future, when i eventually really start pushing myself on the erg, i'm pretty sure i will have some very less enjoyable experiences

And congratulations on the PB

Cheers - yes, I am addicted to smashing myself like this, or least trying quite hard. I'm in that "honeymoon period" with the erg having come back to it in that pretty much every time now if I try really hard I can PB. That will of course slow up and/or stop soon, and then I'll have to start giving a bit more thought as to how to improve. I know what I need to do though - the principles I suspect are largely the same as cycle time trialling or running e.g. volume, intensity, overload, progression etc etc.

[Anth_F]

Sub maximal 1hr effort: 15211m (still a PB since my come-back so I'm counting it )
When I looked at the 5x12min segments (in term of time/500m) they went something like 1:59.4, 1:59.0, 1:58.6, 1:58.2 and then 1:56.3 so I had plenty left. I have sore sitbones now but I still enjoyed it.

No pain no gain

Very strong & consistent. You can't beat that feeling of enjoyment!!! No doubt that some way off distance into the future, when i eventually really start pushing myself on the erg, i'm pretty sure i will have some very less enjoyable experiences

And congratulations on the PB

Cheers - yes, I am addicted to smashing myself like this, or least trying quite hard. I'm in that "honeymoon period" with the erg having come back to it in that pretty much every time now if I try really hard I can PB. That will of course slow up and/or stop soon, and then I'll have to start giving a bit more thought as to how to improve. I know what I need to do though - the principles I suspect are largely the same as cycle time trialling or running e.g. volume, intensity, overload, progression etc etc.

Absolutely!! Right now i'm completely focused on building up my cardiovascular system, and endurance. I will eventually start focusing on personal competitive times, even though i told myself in the beginning it wasn't about being competitive but just getting myself fit Eventually i fancy challenging myself in a 2k... still a long long way to go yet though before contemplating that. Things should never be rushed, especially when you are new to it. And to be honest.. there really is no need to rush haha.

[Papy]

New 1 min PB this evening, up by 8m to 332m.



Hat tip to Aussie Luke for his post earlier today on the mode of retrieval of the validation code. As I am seriously catching up on Shawn, I might as well do it right, bet Shawn is glad he is soon changing of age category now !!

[left coaster]

Nice one Oliver!

Have you tried any of these sprints with a higher stroke rate? 1 minute is a funny distance, fully anaerobic in my experience and after about 45 seconds 'breathing optional' lol

[Shawn Baker]

Nice work Olivier- you are getting me nervous

[Papy]

Nice one Oliver!

Have you tried any of these sprints with a higher stroke rate? 1 minute is a funny distance, fully anaerobic in my experience and after about 45 seconds 'breathing optional' lol

Thanks Leftie. That's as high as it goes at the moment Only a few weeks ago, I didn't get into the 30+ at all. Since then I have a lost a bit more belly, making increased SPM more sustainable. On this PB, I saw a 38 early on but died in the last 15 seconds. I think the high DF of 150 (for me) killed me at the end. I'll try again around the 140 mark and see if I can sustain a higher spm throughout.

Nice work Olivier- you are getting me nervous

Cheers Shawn

[left coaster]

You'll get there Papy!

To get my SR up I trained high rates on very low DF (less than 100) for the distance I was practicing. I then slowly worked up the DF while maintaining the same rate, worked well. For my 1min PB the SR was 44, on the 100m it's 54. You're a bit taller than me, I'm thinking you could easily beat my PB's!

[Gammmmo]

OK, been a bit slack last 2/3 days as haven't done any sport. Went to the gym to do some weights and C2, and as seems to be quite common for me lately I tried to PB at 5K. Different strategy - went out fast at 1:50.0/500m for the first 1km, and then the 1:51s and 1:52s became the norm, relaxed a bit and let the average go to just under my previous PB, and then sped up to give 18:33.9 (500m average down to 1:51.3 from a high of 1:51.7 in the last 1k). This felt hard but sub 18:30 is there. And then went to work on my twiglet like "guns".

EDIT: going to start doing C2 and weights on different days now...I think combining the two on same day as suggested by someone elsewhere is holding me back a bit. I want sub 18 for 5k, sub 37 for 10k, and to bulk up my upper body a bit as I'm back in the dating world right now. (definitely not going over 75kg though for obvious reasons, still 70kg at most)

[Gammmmo]

Had a go at my 30min (softer than my 5K and 10K) PB earlier today. Despite not feeling that great I was confident I could do it. I could feel more fatigue than yesterday due to not being fresh (yesterday did a 5K PB and some weights including some new moves which always leave one feeling more stiff as the body is unaccustomed) and because I increased the drag factor from 122 to 126 as an experiment, which was a mistake. Anwyay, using Paul's Law and my 5K/10K PBs I thought I should shoot for 7900m this adding ~130m to my old PB. I held the required pace of 1:53.8 until about 5500m and then I relaxed a bit as was tired. Average went out to 1:54.1 but I was able to really concentrate and ramp up the pace in the last 4mins and came over the line with 7906m (1:53.8/500m). Mission accomplished.

EDIT: now I reckon my 10K PB is soft so I'm going to have a go at that very soon - reckon I'm not THAT far off doing a 37 now

[DavidA]

Had a go at my 30min (softer than my 5K and 10K) PB earlier today. Despite not feeling that great I was confident I could do it. I could feel more fatigue than yesterday due to not being fresh (yesterday did a 5K PB and some weights including some new moves which always leave one feeling more stiff as the body is unaccustomed) and because I increased the drag factor from 122 to 126 as an experiment, which was a mistake. Anwyay, using Paul's Law and my 5K/10K PBs I thought I should shoot for 7900m this adding ~130m to my old PB. I held the required pace of 1:53.8 until about 5500m and then I relaxed a bit as was tired. Average went out to 1:54.1 but I was able to really concentrate and ramp up the pace in the last 4mins and came over the line with 7906m (1:53.8/500m). Mission accomplished.

EDIT: now I reckon my 10K PB is soft so I'm going to have a go at that very soon - reckon I'm not THAT far off doing a 37 now

Woo hoo!
Great job on the PB, and making your goal.

David

[Papy]

Nice PB Gammmmo !

[G-dub]

Gammo - you are killing it for sure! But can every workout REALLY be a PR!? Maybe there is a lot more in there than you are giving yourself credit for. I say this with all jealousy of course - going for PBs are monumental mental and physical efforts for my weak ass