New Personal Best! Brag About That New Pb!

[MartinSH4321]

L4 is really not overly difficult. You have your base 2k. From there in the table you have your paces.

Its most rate 16/18/20/22 paces are fixed say 2.10 2.06 2.02 1.58
From here you make your own sessions. Say you do 10 min blocks 4321 min. 4min 2.10 3 2.06 ... Repeat. Its just a way to keep the sessions a bit less boring.
Do not use to high stroke rates. Start really easy, max 18 av. You should never get above rate 20 on average. That would be way to fast.
Its mostly about the idea, not the exact way of doing it.
I myself use 2.05 2.01 and 1.57 free rate. I cover rating and av pace. This is ut2 for me. And for wolverine plan to slow a pace. But its a nice way to get meters in. Go slow enough. And keep the strokes strong.

Re 500, if you do this with any strenghttraining and serious sprinting, you certainly could do a lot better. But training for sprinting does not work well with 2k. If 2k is your goal, extra speed is absolutely not needed.

Yep, I'll work with slow rates, yesterday I did my first 18SPM UT2 at 2:08, so maybe I can use 2:10/2:08/2:06 for 16/18/20 at UT2.
@500: no sprinting, 2k-1h improvement is my goal for now. But never say never, sub 1:20 would look great in my signature

[hjs]

Yep, I'll work with slow rates, yesterday I did my first 18SPM UT2 at 2:08, so maybe I can use 2:10/2:08/2:06 for 16/18/20 at UT2.
@500: no sprinting, 2k-1h improvement is my goal for now. But never say never, sub 1:20 would look great in my signature

500 does still improve, without really training for it. Thats a good sigh.

Re aerobic stuff, almost never see you do folks do this to slow. So really don,t push that, keep your breathing calm, improvement should come naturally, almost without trying.

The rates and paces don,t match. 2 seconds is not enough difference for 2 spm extra, 4 is much more natural. And work it back, say 2.06 at 20 feels ok, 18 should be 2.10 16 2.14. Once rate 20 goes faster, you also go faster on the lower ratings.

[MartinSH4321]

Yep, I'll work with slow rates, yesterday I did my first 18SPM UT2 at 2:08, so maybe I can use 2:10/2:08/2:06 for 16/18/20 at UT2.
@500: no sprinting, 2k-1h improvement is my goal for now. But never say never, sub 1:20 would look great in my signature

500 does still improve, without really training for it. Thats a good sigh.

Re aerobic stuff, almost never see you do folks do this to slow. So really don,t push that, keep your breathing calm, improvement should come naturally, almost without trying.

The rates and paces don,t match. 2 seconds is not enough difference for 2 spm extra, 4 is much more natural. And work it back, say 2.06 at 20 feels ok, 18 should be 2.10 16 2.14. Once rate 20 goes faster, you also go faster on the lower ratings.

Oh, thank you, I'll do so!

[KeithT]

I want to do a sub 36:00 10K, 8500m for 30 minutes and then the biggest two - a sub 17:00 5K and maybe a sub 6:20 2K - I know the last two would be major improvements but I also know I thought the goals I did hit were maybe out of reach, so I will dream big.

I'm not the most competitive guy in the world but this has made me sit up and take notice. Apart from your 2k goal, which still doesn't bother me too much, I'm along for the ride with the other goals. We'll hopefully inspire each other to bigger PBs. The sub 36 10k, for me, is more of a mental challenge and is my ultimate goal. I need to nail that one sometime soon.

Yes! I think its great to have others shooting for goals, especially the same or similar ones. It will allow for some useful info. on both positive and negative experiences in trying to reach them.

[Minimoof123]

day 24 mud 10k, probably quite relieved to say I only got to row 1 more day, so today personal challenge was to crack the 16k in 1hr, didnt quite get there, perhaps this month has finally caught up with me, still 200 odd meter added to my PB

1:00:00.0 15,698m 1:54.6 232 1098 30
12:00.0 3,200m 1:52.5 246 1146 30
24:00.0 3,172m 1:53.4 239 1123 31
36:00.0 3,157m 1:54.0 236 1112 30
48:00.0 3,091m 1:56.4 222 1062 30
1:00:00.0 3,078m 1:56.9 219 1052 30

[jimmyshand]

day 24 mud 10k, probably quite relieved to say I only got to row 1 more day, so today personal challenge was to crack the 16k in 1hr, didnt quite get there, perhaps this month has finally caught up with me, still 200 odd meter added to my PB

1:00:00.0 15,698m 1:54.6 232 1098 30
12:00.0 3,200m 1:52.5 246 1146 30
24:00.0 3,172m 1:53.4 239 1123 31
36:00.0 3,157m 1:54.0 236 1112 30
48:00.0 3,091m 1:56.4 222 1062 30
1:00:00.0 3,078m 1:56.9 219 1052 30

Wow, great result - and high rating too. Tired just looking at that.

[MartinSH4321]

One more PB this week - 10k - 38:50,7

Time Meters Pace Watts Cal/Hr S/M
38:50.7 10,000m 1:56.5 221 1061 26 157
3:52.7 1,000m 1:56.3 222 1064 26 140
3:53.2 2,000m 1:56.6 221 1059 25 149
3:52.9 3,000m 1:56.4 222 1062 25 153
3:53.8 4,000m 1:56.9 219 1054 25 156
3:55.4 5,000m 1:57.7 215 1038 25 157
3:55.0 6,000m 1:57.5 216 1042 25 161
3:55.0 7,000m 1:57.5 216 1042 25 163
3:55.3 8,000m 1:57.6 215 1039 26 164
3:54.2 9,000m 1:57.1 218 1050 26 158
3:43.2 10,000m 1:51.6 252 1166 28 171

I was pretty fatigued due to a hard training week, so a good bit more should be possible when well prepared. But to be about 25 sec faster and reaching sub 39 goal I'm happy

[RayOfSunshine]

@Martin... you're killing it. Congrats again!

I'm super stoked. My target was <2:02.7 for a PB. I took off faster than planned (around 2:01 instead of 2:03), but it felt good and I found a good rhythm.

[Dangerscouse]

day 24 mud 10k, probably quite relieved to say I only got to row 1 more day, so today personal challenge was to crack the 16k in 1hr, didnt quite get there, perhaps this month has finally caught up with me, still 200 odd meter added to my PB

1:00:00.0 15,698m 1:54.6 232 1098 30
12:00.0 3,200m 1:52.5 246 1146 30
24:00.0 3,172m 1:53.4 239 1123 31
36:00.0 3,157m 1:54.0 236 1112 30
48:00.0 3,091m 1:56.4 222 1062 30
1:00:00.0 3,078m 1:56.9 219 1052 30

Great effort mate. The mud challenge is really working for you.

One more PB this week - 10k - 38:50,7

Time Meters Pace Watts Cal/Hr S/M
38:50.7 10,000m 1:56.5 221 1061 26 157
3:52.7 1,000m 1:56.3 222 1064 26 140
3:53.2 2,000m 1:56.6 221 1059 25 149
3:52.9 3,000m 1:56.4 222 1062 25 153
3:53.8 4,000m 1:56.9 219 1054 25 156
3:55.4 5,000m 1:57.7 215 1038 25 157
3:55.0 6,000m 1:57.5 216 1042 25 161
3:55.0 7,000m 1:57.5 216 1042 25 163
3:55.3 8,000m 1:57.6 215 1039 26 164
3:54.2 9,000m 1:57.1 218 1050 26 158
3:43.2 10,000m 1:51.6 252 1166 28 171

I was pretty fatigued due to a hard training week, so a good bit more should be possible when well prepared. But to be about 25 sec faster and reaching sub 39 goal I'm happy

Wow, Martin that's a huge improvement. Well done

[MartinSH4321]

@Martin... you're killing it. Congrats again!

I'm super stoked. My target was <2:02.7 for a PB. I took off faster than planned (around 2:01 instead of 2:03), but it felt good and I found a good rhythm.

Thanks Ray!
And well done, you really crushed your PB, congrats!

[MartinSH4321]

day 24 mud 10k, probably quite relieved to say I only got to row 1 more day, so today personal challenge was to crack the 16k in 1hr, didnt quite get there, perhaps this month has finally caught up with me, still 200 odd meter added to my PB

1:00:00.0 15,698m 1:54.6 232 1098 30
12:00.0 3,200m 1:52.5 246 1146 30
24:00.0 3,172m 1:53.4 239 1123 31
36:00.0 3,157m 1:54.0 236 1112 30
48:00.0 3,091m 1:56.4 222 1062 30
1:00:00.0 3,078m 1:56.9 219 1052 30

Great effort mate. The mud challenge is really working for you.

One more PB this week - 10k - 38:50,7

Time Meters Pace Watts Cal/Hr S/M
38:50.7 10,000m 1:56.5 221 1061 26 157
3:52.7 1,000m 1:56.3 222 1064 26 140
3:53.2 2,000m 1:56.6 221 1059 25 149
3:52.9 3,000m 1:56.4 222 1062 25 153
3:53.8 4,000m 1:56.9 219 1054 25 156
3:55.4 5,000m 1:57.7 215 1038 25 157
3:55.0 6,000m 1:57.5 216 1042 25 161
3:55.0 7,000m 1:57.5 216 1042 25 163
3:55.3 8,000m 1:57.6 215 1039 26 164
3:54.2 9,000m 1:57.1 218 1050 26 158
3:43.2 10,000m 1:51.6 252 1166 28 171

I was pretty fatigued due to a hard training week, so a good bit more should be possible when well prepared. But to be about 25 sec faster and reaching sub 39 goal I'm happy

Wow, Martin that's a huge improvement. Well done

Thanks mate, I hope next time, with better preparation, I'll reach sub 38:30!
So you and Keith are working for sub 36... my legs start hurting only thinking about it Good luck!

[thewagster]

massive new 5km for me following the 5km mud challenge.17seconds off my old mark.., very pleased with that - 2min intervals with 1min rest has helped me push through the pain barrier. (reached the 81st percentile with this - for a 56 yr old)

19:18.0 5,000m 1:55.8 225 1075 23
3:52.5 1,000m 1:56.2 223 1066 23
3:51.1 2,000m 1:55.5 227 1080 23
3:51.1 3,000m 1:55.5 227 1080 23
3:52.4 4,000m 1:56.2 223 1067 24
3:50.9 5,000m 1:55.4 227 1082 24

Pretty consistent - although i had to dig deep. - But I am elated. DF of 124

[MartinSH4321]

massive new 5km for me following the 5km mud challenge.17seconds off my old mark.., very pleased with that - 2min intervals with 1min rest has helped me push through the pain barrier. (reached the 81st percentile with this - for a 56 yr old)

19:18.0 5,000m 1:55.8 225 1075 23
3:52.5 1,000m 1:56.2 223 1066 23
3:51.1 2,000m 1:55.5 227 1080 23
3:51.1 3,000m 1:55.5 227 1080 23
3:52.4 4,000m 1:56.2 223 1067 24
3:50.9 5,000m 1:55.4 227 1082 24

Pretty consistent - although i had to dig deep. - But I am elated. DF of 124

Very nice, 17sec is a huge improvement, congrats!

[Dangerscouse]

massive new 5km for me following the 5km mud challenge.17seconds off my old mark.., very pleased with that - 2min intervals with 1min rest has helped me push through the pain barrier. (reached the 81st percentile with this - for a 56 yr old)

19:18.0 5,000m 1:55.8 225 1075 23
3:52.5 1,000m 1:56.2 223 1066 23
3:51.1 2,000m 1:55.5 227 1080 23
3:51.1 3,000m 1:55.5 227 1080 23
3:52.4 4,000m 1:56.2 223 1067 24
3:50.9 5,000m 1:55.4 227 1082 24

Pretty consistent - although i had to dig deep. - But I am elated. DF of 124

Very happy for you too. Well done

[thewagster]

massive new 5km for me following the 5km mud challenge.17seconds off my old mark.., very pleased with that - 2min intervals with 1min rest has helped me push through the pain barrier. (reached the 81st percentile with this - for a 56 yr old)

19:18.0 5,000m 1:55.8 225 1075 23
3:52.5 1,000m 1:56.2 223 1066 23
3:51.1 2,000m 1:55.5 227 1080 23
3:51.1 3,000m 1:55.5 227 1080 23
3:52.4 4,000m 1:56.2 223 1067 24
3:50.9 5,000m 1:55.4 227 1082 24

Pretty consistent - although i had to dig deep. - But I am elated. DF of 124

Very happy for you too. Well done

Thanks - I just need to work on a higher stroke rate... 27 seems to be my limit with around a 124df - and I'm trying to work on improving 7:30 for 2km, although i managed a 3.27.3 in the 1km challenge. To me it implies I should be able to row a 1.48ish 2km - my goal of course is a 7.00 2km.
Any ideas?