New Personal Best! Brag About That New Pb!

[Dino]

30min PB - 7.873m

>100m more than last time

The TT felt really good, my plan was >7850m, and at about 20min I realized 7900m were possible if I were a bit faster on the first half. So I decided not to sprit at the end and save some energy. I hope to reach 8k in a few months, this TT makes me confident

Excellent result Martin!
100m doesnt sound like much, .. but it equates to 1.4s/500m pace increase... over 30 mins this is a big jump!
Looking at your progress though I am sure you will make 8k at some point in the next season, and probably sooner rather than later!

You never want to fail a session, but it takes guts to set yourself a new target pace when you sit down to set a PB.
Looking at your pace graph the only things I would say (in my inexperienced view) is that maybe you need to settle a bit quicker into target pace and that the pace line is quite jagged(?). I think even pace just comes with *a lot* of meters... but its one of the things I try to work on as something tells me the more even I can keep the pace, the less energy I am expending.... not easy though!

[Dangerscouse]

Welcome Seb.

Stu... look again

Hahaha, I'm still struggling with illness so I'm not thinking straight

[Dangerscouse]

30min PB - 7.873m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,873m 1:54.3 234 1106 26 159
3:00.0 795m 1:53.2 241 1130 25 142
6:00.0 782m 1:55.0 230 1090 26 149
9:00.0 782m 1:55.0 230 1090 26 154
12:00.0 784m 1:54.7 231 1096 26 156
15:00.0 785m 1:54.6 232 1099 26 160
18:00.0 784m 1:54.7 231 1096 26 161
21:00.0 781m 1:55.2 229 1087 26 164
24:00.0 787m 1:54.3 234 1105 26 166
27:00.0 791m 1:53.7 238 1117 27 170
30:00.0 803m 1:52.0 249 1155 28 172

>100m more than last time

The TT felt really good, my plan was >7850m, and at about 20min I realized 7900m were possible if I were a bit faster on the first half. So I decided not to sprit at the end and save some energy. I hope to reach 8k in a few months, this TT makes me confident

I agree with Dino 100m more over 30 mins is a great improvement. Reaching, and exceeding, 8k isn't far off for you now. Keep building the base and try and get used to r27/28 as you will make up some time there too. Well done on the PB and enjoy the confidence boost as it's another layer of confirmation that you can do it.

[hjs]

Welcome Seb.

Stu... look again

Hahaha, I'm still struggling with illness so I'm not thinking straight

We all have it, its in in your face but still you don,t see it

[jimmyshand]

30min PB - 7.873m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,873m 1:54.3 234 1106 26 159
3:00.0 795m 1:53.2 241 1130 25 142
6:00.0 782m 1:55.0 230 1090 26 149
9:00.0 782m 1:55.0 230 1090 26 154
12:00.0 784m 1:54.7 231 1096 26 156
15:00.0 785m 1:54.6 232 1099 26 160
18:00.0 784m 1:54.7 231 1096 26 161
21:00.0 781m 1:55.2 229 1087 26 164
24:00.0 787m 1:54.3 234 1105 26 166
27:00.0 791m 1:53.7 238 1117 27 170
30:00.0 803m 1:52.0 249 1155 28 172

>100m more than last time

The TT felt really good, my plan was >7850m, and at about 20min I realized 7900m were possible if I were a bit faster on the first half. So I decided not to sprit at the end and save some energy. I hope to reach 8k in a few months, this TT makes me confident

Nice work Martin, you'll be at the 8k soon I'm sure. Last two splits seem to suggest your brain giving your body hope, which always helps. For me, it's the middle 28 minutes of the 30 minute row that are the problem!

Now I need to think about a way to get my 2k down close to yours.

[MartinSH4321]

Thanks Dino, stu and Alasdair!

@ Dino: Yeah, I was a bit fast at the beginning, a flat pace is surely better, I'm working on that
@ Stu: You're right, I already raised my SPM and my times improved, I'll try to slowly get my SPM up!
@ Alasdair: Yes, the first 28min are the hardest hope you give the 2k a try, let's see who's first, me get 8k or you get sub 6:47, very motivating for us both!

[Dino]

After last Saturdays 30m PB, my 5k from a few months ago was looking under-cooked (19:42.9 / 1:58.2). I couldn't leave it with a slower 500m pace than the 30m.... I figured 1:56 (19:20) should to be possible based upon my 30m.

Stretching then 2k warm up at 2:04 avg including some 10 stroke pushes just under planned pace, a gentle spin bike and some more stretching then sat down to it. Started off on projected 19:30, then at 1500 moved up to projected 19:25. 2k to go moved to 19:20, then with a ramp up at the end managed to knock off a few more seconds to get 19:14.2

Time Meters Pace Watts Cal/Hr S/M
19:14.2 5,000m 1:55.4 228 1083 23
3:53.3 1,000m 1:56.6 221 1058 22
3:53.5 2,000m 1:56.7 220 1056 22
3:51.9 3,000m 1:55.9 225 1072 23
3:51.0 4,000m 1:55.5 227 1081 23
3:44.4 5,000m 1:52.2 248 1152 25

There wasn't a point where felt like bailing... so probably bit more left for another day.
After a recovery 2k row, then did another 5k medium pace (2:03.0) to make it 14k for the day.

Lunch 'hour' was slightly more than an hour.... ooops!

[KeithT]

I decided to go for a lot of goals in the next ranking season as suggested to me when I asked for them. 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.

The goals for 10k and 30 min... It would be great if I reach this the next ranking season.
The sub 17:00 for 5k are close to the WR in my gender/weight/age categorie; so i would say not possible the next year

What do you think Keith, how long/often do you have to train for the sub 36:00? And how do you train for this?

I try today to row 10 k in 38:00, in 2 or 3 days 37:30 and then next week with 100 % to set a good season time.

@ all: what are your goals the last season week?

I have held off any major testing as one I am just getting back to 100% after being sick for a while and waiting for new ranking season. I still have the big goals but have found I need to train more if I hope to reach them. I had gone back to more of a mix of weightlifting, CF and Rowing but I know if I really want to continue to improve I will need to row 4 o 5 times a week minimum. So, I plan to move back to more ERGing starting next month.

[Dangerscouse]

After last Saturdays 30m PB, my 5k from a few months ago was looking under-cooked (19:42.9 / 1:58.2). I couldn't leave it with a slower 500m pace than the 30m.... I figured 1:56 (19:20) should to be possible based upon my 30m.

Stretching then 2k warm up at 2:04 avg including some 10 stroke pushes just under planned pace, a gentle spin bike and some more stretching then sat down to it. Started off on projected 19:30, then at 1500 moved up to projected 19:25. 2k to go moved to 19:20, then with a ramp up at the end managed to knock off a few more seconds to get 19:14.2

Time Meters Pace Watts Cal/Hr S/M
19:14.2 5,000m 1:55.4 228 1083 23
3:53.3 1,000m 1:56.6 221 1058 22
3:53.5 2,000m 1:56.7 220 1056 22
3:51.9 3,000m 1:55.9 225 1072 23
3:51.0 4,000m 1:55.5 227 1081 23
3:44.4 5,000m 1:52.2 248 1152 25

There wasn't a point where felt like bailing... so probably bit more left for another day.
After a recovery 2k row, then did another 5k medium pace (2:03.0) to make it 14k for the day.

Lunch 'hour' was slightly more than an hour.... ooops!

Another PB in the bag, but I also think that you have got more to give. Regardless, well done again Dino. Keep knocking them down!

[Dino]

Another PB in the bag, but I also think that you have got more to give. Regardless, well done again Dino. Keep knocking them down!

Cheers Stu
I defininately think the base I have worked up over the last few months is paying dividends... of course the big test is still to come!

[Minimoof123]

Just messing, before a visit to the Nurse to have some stitches removed, didnt want to turn up too wet...
absolutely smashed the PB for the 1min,


Time Meters Pace Watts Cal/Hr S/M
1:00.0 316m 1:34.9 409 1707 37
1:00.0 316m 1:34.9 409 1707 37

edit, just realised signature doesn't show previous meters (315)

[MartinSH4321]

After last Saturdays 30m PB, my 5k from a few months ago was looking under-cooked (19:42.9 / 1:58.2). I couldn't leave it with a slower 500m pace than the 30m.... I figured 1:56 (19:20) should to be possible based upon my 30m.

Stretching then 2k warm up at 2:04 avg including some 10 stroke pushes just under planned pace, a gentle spin bike and some more stretching then sat down to it. Started off on projected 19:30, then at 1500 moved up to projected 19:25. 2k to go moved to 19:20, then with a ramp up at the end managed to knock off a few more seconds to get 19:14.2

Time Meters Pace Watts Cal/Hr S/M
19:14.2 5,000m 1:55.4 228 1083 23
3:53.3 1,000m 1:56.6 221 1058 22
3:53.5 2,000m 1:56.7 220 1056 22
3:51.9 3,000m 1:55.9 225 1072 23
3:51.0 4,000m 1:55.5 227 1081 23
3:44.4 5,000m 1:52.2 248 1152 25

There wasn't a point where felt like bailing... so probably bit more left for another day.
After a recovery 2k row, then did another 5k medium pace (2:03.0) to make it 14k for the day.

Lunch 'hour' was slightly more than an hour.... ooops!

Congrats Dino, well done! Looks like sub 19min is in reach soon.
And also congrats for your 30min PB, haven't seen it before!

[Dino]

Congrats Dino, well done! Looks like sub 19min is in reach soon.
And also congrats for your 30min PB, haven't seen it before!

Thanks Martin!
without the help and support on this forum and the C2 challenges I would have just been drifting along. Seeing what everyone else is up to each week is definitely motivation.

[Dangerscouse]

Another PB in the bag, but I also think that you have got more to give. Regardless, well done again Dino. Keep knocking them down!

Cheers Stu
I defininately think the base I have worked up over the last few months is paying dividends... of course the big test is still to come!

Base fitness is definitely helping you and now you're also building up confidence as you are feeling more and more capable.

Big test? 2k?

[Dino]

Big test? 2k?

Other end of the scale... FM sometime during the upcoming challenge window!