New Personal Best! Brag About That New Pb!

[Burko]

You guys are animals.... I've just started properly a few weeks ago. Previous 2k from a few months ago was 8:07, just did a 7:55.

As I posted in my beginners thread I'm hoping to get this under 7 minutes before 2020. (I know it's unrealistic but I'm incredibly unfit so hoping that a pure increase in CV fitness gets me most of the way there)

[MartinSH4321]

You guys are animals.... I've just started properly a few weeks ago. Previous 2k from a few months ago was 8:07, just did a 7:55.

As I posted in my beginners thread I'm hoping to get this under 7 minutes before 2020. (I know it's unrealistic but I'm incredibly unfit so hoping that a pure increase in CV fitness gets me most of the way there)

congrats, reaching the 8min milestone!
Your 7min goal is really ambitious, but with a lot of training you may reach it. And if not, you'll still have a lot of improvement, all the best!

[JimS]

You will be surprised how quickly your progress if you train consistantly. Good luck!

[MartinSH4321]

New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15

[Dangerscouse]

New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15

Congrats Martin. Do you think you can squeeze out r27 as an average? Defo, at 3.5k if you're feeling relatively good it's time to start dropping the splits.

With that last 500m you have got sub 18:15 in you now imo. Were you gasping for air afterwards?

[MartinSH4321]

New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15

Congrats Martin. Do you think you can squeeze out r27 as an average? Defo, at 3.5k if you're feeling relatively good it's time to start dropping the splits.

With that last 500m you have got sub 18:15 in you now imo. Were you gasping for air afterwards?

Thanks Stu!
I normally have problems at about 2-2.5k where my confidence goes down and I often feel close to HD, I think/hope this gets better with some more TT but by now I start on the save/slow side.
I tried to speed up at 3.5k, but not enough, too much left for the last 500. Afterwards I was really wasted, the last 300 were about 1:35, I'm happy that I didn't puke
r27 is too high for me atm, an SPI of about 10,5 feels pretty good. With better fitness and higher pace I definitely will have to rate up.

[Dino]

New PB 5k - 18:21,5

Time Meters Pace Watts Cal/Hr S/M
18:21.5 5,000m 1:50.1 262 1201 26
1:50.8 500m 1:50.8 257 1185 24
1:51.5 1,000m 1:51.5 252 1168 25
1:51.4 1,500m 1:51.4 253 1171 25
1:51.4 2,000m 1:51.4 253 1171 25
1:51.3 2,500m 1:51.3 254 1173 26
1:51.3 3,000m 1:51.3 254 1173 26
1:51.4 3,500m 1:51.4 253 1171 26
1:51.0 4,000m 1:51.0 256 1180 26
1:50.0 4,500m 1:50.0 263 1205 27
1:41.5 5,000m 1:41.5 335 1451 31

Worked almost exactly like planned, I slowly want to approach to my max.
Split 8 and 9 could have been a good bit faster, but it's OK.
Next time my plan is to stay at 255Wtill 3,5k, than go a good bit faster till 500 and than all that's left, and hopefully see sub 18:15

Congrats Martin That's a great time.

I find that as confidence builds you start at a higher split, this then affects point at which you start ramp up and start empty tank ... so its a moving target unless you set out to row the same profile and do it regularly enough. I have used the pace boat re-row to repeat the profile - its worth (as you have done) setting your own 5k up and setting interval to 500m (rather than the default 1/5th interval) so you get a more granular re-row split every 500m. The only issue I find with the pace boat is lack of scale. You can be half-a-boat-length up on the pace boat and find you have only beaten your time by a second... unless someone can tell me how the scale works on the pace boat?

[hjs]

Nice one Martin, onwards, still lots to gain!

[Anth_F]

Hi Martin, very well done on your 5k PB achievement. And like Henry says, still plenty gains ahead for you

[MartinSH4321]

Thank you very much guys, I hope I can meet your expectations

@ Dino: I hope you are fully recovered, how is your training going on?
I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much

@ Anth: Is your elbow getting better?

@ Henry: Congrats for your CTC! Will you do it with the rower too?

[Anth_F]

I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much

@ Anth: Is your elbow getting better?

It's still a bit tender at the moment, but at least i can mostly function with the normal daily stuff without it causing me much of an issue which it was when i first done it. But i'm fairly certain it's not healed enough yet to force it into anything, i.e rowing/weights. I'll just play it day by day... once i can extend my arm out fully with no aches there i should be okay to erg i think... hopefully.

re: paceboat... on the few times i've used it, i found it to be quite helpful! You can simply focus with the boat and not all the numbers. This was on re-rows where i wanted to just edge my past sessions by a half boat at the finish line. Things get interesting when the paceboat starts sneaking ahead giving you a quick reminder to get back on the gas

[hjs]

Thank you very much guys, I hope I can meet your expectations

@ Dino: I hope you are fully recovered, how is your training going on?
I never tried the pace boat, I always try to row exactly the watts I've planned and finish strong, I think this boat will distract me too much

@ Anth: Is your elbow getting better?

@ Henry: Congrats for your CTC! Will you do it with the rower too?

Cheers Martin, in Berlin atm, will see when I do the row ctc, need to get going first again, also a heatwave expected next week, so have no plan right now. Need to feel ready.

[Andrew Shuck]

@ Martin, big congrats on your 5k P.B.

[MartinSH4321]

@ Martin, big congrats on your 5k P.B.

Thanks Andrew, I'm really happy with by improvements
Good luck for your 2k TT!

[Ted12]

On week 10 of BPP decided to try for a new PB 2K last night. Old best was 8.16.

Managed an 8.01, really pleased to see some improvement but also really disappointed not to go sub 8.