Skierg pb thread

[johnlvs2run]

Hi Paul, thanks.
Congratulations for your recent times and new PBs.
I'm glad to see you're keeping at it and doing the Tour de Skierg.
You will definitely go faster when recovered.
I like how you did your signature. Keep up the great skiing!

[Steve W]

Hi Paul, thanks.
Congratulations for your recent times and new PBs.
I'm glad to see you're keeping at it and doing the Tour de Skierg.
You will definitely go faster when recovered.
I like how you did your signature. Keep up the great skiing!

Paul & John,

Looks like both of you are putting in great efforts and pacing for your PB's. Continuing to have password issues, so at this time only able to respond from my work computer . Regardless, reading and being inspired by these PB's & reports.

Question regarding toward these PB's / PB attempts...Do you use the force curve graph regularly as part of the training & attempts? On my part, have used it more in rowing but wondering to what extent you and others use it on the skierg.

Congrats again on these hard-earned efforts!

Best,

SWW

[Paul N]

Hi Steve - thanks very much! I'm currently trying to get set for the dreaded 10k!

I have recently looked into the force curve - there's another thread about it so I'll post there to keep it all together:

viewtopic.php?f=33&t=154303

Cheers
Paul

[johnlvs2run]

Hi Steve,
I have looked at the force curve before but don't use it, and will try to post on the thread that Paul mentioned.
I use the large meters screen for moderate steady distance, and the large pace screen for workouts and PB attempts.

The dreaded 10k was this morning. Thank goodness it's over.
My goal was 2k pace splits of 2:24, 23, 22, 21, 20, while aiming for more in the middle at 2:22.

time meters pace spm
47:19.5 10k 2:21.9 38spm - betters previous PB by 37.5 seconds
9:34.1 2000 2:23.5 38
9:30.3 4000 2:22.5 38
9:28.3 6000 2:22.0 39
9:26.6 8000 2:21.6 38
9:20.3 10km 2:20.0 38 ... 80df

Doing the Tour de Skierg with the others has been really, really nice, much better than expected.
In January I wasn't even planning to do it but am very glad that I did. Now I'm looking forward to next year.

[Paul N]

Well done John - improving by 37.5s is a great result.

I did my first SkiErg 10k today, thus completing the Tour de SkiErg challenge. Having never completed anything above 5k (as a single piece) before, I had to take a flyer on target paces that I could realistically sustain over perhaps 55min . I was initially thinking of 2:40 to 2:45 region, but with recent fitness improvements decided to target splits of 2:40 initial 2k to test the snow, followed by 2:39s flat, trusting I would get enough of these under target to achieve an overall of 2:39 and sub 53min total time. I met the targets and was very pleased with how it went. I was able to step up with as much as 4k to go. Like John, I used a df of 80.

The only problems I had were some numbness in my thumbs and index fingers, and one of the handle grips gradually rotated out of position (even though I was wearing good fitting lifting gloves). I also felt dry in the mouth and would have liked to pause for a good drink - but didn't.



It has certainly left me feeling tired but also as if I have doubled my lung capacity!

My TdS results are therefore:

5k: 26:14.5, 2:37.4
500m: 2:18.8, 2:18.8
2k: 10:06.1, 2:31.5
10k: 52:44.7, 2:38.2

I probably could have done better on the 5k (by coming into the challenge with more training), and the 2k had I not gone down with a cold. The 500m is my weakest event, relative to other competitors - not surprising for a 1.60 flyweight (at max!).

All in all, it was a great challenge and I too am very pleased I did it.

[johnlvs2run]

Congratulations Paul. I was watching for your 10k. You paced yourself well and did great.
Periodically moving my feet, changing my form and position helps me to keep loose and relaxed.
My mouth was dry warming up, but sucking on a date for a few minutes helped the dryness disappear.

Last night I did something quite interesting. I added the number of times ahead or behind me for each
of the 4 events, on each page of the final results, and added the numbers to see my placing in each event.
Then I added the 4 placings together, divided by 4 to get the average, and added 50 to this to find the bottom
of a 100 point range. Subtracting each of my event standings from this value then gave me a percentage ranking
for each of the 4 events, compared to the 100 individual placings 50 points ahead of and behind me.

The results are: 10k 74 ... 5k 68 ... 2k 40 ... 500 19

My 10k was 24 points higher than my average in the 100 people around me, the 5k 18 points higher,
the 2k slightly less, and my 500 was 31 points less. My 500 pb would need to improve by 6 seconds,
9 seconds faster than I did in the challenge, to be at my overall average of 50. My 500 needs much work.

[johnlvs2run]

New 100 meter PB this morning.
100m / 22.2 / 1:51.0 / 65spm / 100df / minus 2.0 seconds

[Steve W]

Congratulations Paul. I was watching for your 10k. You paced yourself well and did great.
Periodically moving my feet, changing my form and position helps me to keep loose and relaxed.
My mouth was dry warming up, but sucking on a date for a few minutes helped the dryness disappear.

Last night I did something quite interesting. I added the number of times ahead or behind me for each
of the 4 events, on each page of the final results, and added the numbers to see my placing in each event.
Then I added the 4 placings together, divided by 4 to get the average, and added 50 to this to find the bottom
of a 100 point range. Subtracting each of my event standings from this value then gave me a percentage ranking
for each of the 4 events, compared to the 100 individual placings 50 points ahead of and behind me.

The results are: 10k 74 ... 5k 68 ... 2k 40 ... 500 19

My 10k was 24 points higher than my average in the 100 people around me, the 5k 18 points higher,
the 2k slightly less, and my 500 was 31 points less. My 500 pb would need to improve by 6 seconds,
9 seconds faster than I did in the challenge, to be at my overall average of 50. My 500 needs much work.

Congratulations, John & Paul. Very hard & well paced efforts. Whatever you guys are drinking, I'll order a case...

[Paul N]

New 100 meter PB this morning.
100m / 22.2 / 1:51.0 / 65spm / 100df / minus 2.0 seconds

Great effort and result John - that's a big chunk for such a short TT.

[Paul N]

Got a new 2k pb this afternoon: 10:01.6, beating the old by 4.5s. Average pace 2:30.4, 45spm

Splits: 2:29.9, 2:30.5, 2:31.7, 2:29.5; (45spm for each split).

Not the result I was after - I went to lower the previous 10:06.1 pb (TdS week 3) to sub 10. I was so sure I would get it due to recent fitness gains and being fully recovered now from a cold. Could tell probably halfway through and definitely in the 3rd 500 it wasn't going to happen. At least this one was better paced and less painful than the TdS effort. Going to have to have another go now - bit annoying that.

[johnlvs2run]

Got a new 2k pb this afternoon: 10:01.6, beating the old by 4.5s. Average pace 2:30.4, 45spm

Nice new PB, Paul. I'm rooting for you to break 10 minutes the next time!

New 1 minute PB this morning.
100m / 22.2 / 1:50.9 / 62spm / 100df / 148hr / tie
1' / 262 meters / 1:54.5 / 56spm / 100df / 182 hr / minus 0.4 seconds
These were both a bit disappointing. The limit for both of them was top speed, probably
because of too short of recoveries in training this past week. I will make them longer from now on.

[Paul N]

Last night I did something quite interesting. I added the number of times ahead or behind me for each
of the 4 events, on each page of the final results, and added the numbers to see my placing in each event.
Then I added the 4 placings together, divided by 4 to get the average, and added 50 to this to find the bottom
of a 100 point range. Subtracting each of my event standings from this value then gave me a percentage ranking
for each of the 4 events, compared to the 100 individual placings 50 points ahead of and behind me.

The results are: 10k 74 ... 5k 68 ... 2k 40 ... 500 19

My 10k was 24 points higher than my average in the 100 people around me, the 5k 18 points higher,
the 2k slightly less, and my 500 was 31 points less. My 500 pb would need to improve by 6 seconds,
9 seconds faster than I did in the challenge, to be at my overall average of 50. My 500 needs much work.

John, I have calculated Percentiles for our results using Excel (Rank and Percentile Data Analysis Tool):

For me:
5000m: 15.8%
500m: 11.3%
2000m: 15.4%
10000m: 15.2%
Overall: 10.9%

For you:
5000m: 37.0%
500m: 19.4%
2000m: 34.0%
10000m: 36.5%
Overall: 28.6%

So the 500m stands our for both of us as being further down the rankings. Interesting that my overall ranking is lower than the 500m even. I think this could be because the overall list is those who have completed all four events and this is likely to comprise a disproportionate number of "enthusiast" athletes compared to any one of the individual weeks which may have a relatively higher number of "casual" people.

[johnlvs2run]

John, I have calculated Percentiles for our results using Excel (Rank and Percentile Data Analysis Tool):

Paul, thanks for checking and posting that method.

I've calculated percentiles to our individual averages, rather than comparing to others, as most in them are in totally different weight categories and therefore not comparable. Basing this on an average of 50 percent shows the relative strengths of the different events. There were a number of placings around you with 10k's faster then 5k's, which skewed the results. Your 10k appears to be your best event, the same as for me.

Your relative percentiles came out to: 5k 60 ... 500 37 ... 2k 44 ... 10k 59

[johnlvs2run]

Paul,
I've calculated pace differences between our actual results, and the ranked times for our average placings.
Mine: 5k +4.44 ... 500 -10.4 ... 2k -2.3 ... 10k +6.75 ... (169.5 average place)
Yours: 5k +3.5 ... 500 -9.7 ... 2k -1.88 ... 10k +6.63 ... (209 average place) ... which came out almost identical.

My goal is to eliminate the minus gaps, by the end of the year, which might not be possible but we shall see.

[johnlvs2run]

I bettered my 500m PB from 6 weeks ago, by 2.2 seconds.
500m pb 2:03.2 48
100 25.0 2:05.0 50 145
200 24.8 2:04.0 46 159
300 24.7 2:03.5 51 174
400 24,6 2:03.0 46 193
500 24,1 2:00.5 50 202 ... 100 df
The pace felt relatively easy and good all the way, with all negative splits.
I'm very happy to do this, especially following the two big misses the past month.
My heart rate was the highest that I've seen in my life, perhaps because the Garmin reads high.