New Personal Best! Brag About That New Pb!

[MartinSH4321]

Seems quiet on here eh?

Congrats on that 30min PB Martin... great work One thing, i can't makeout the HR numbers anywhere

Thanks Anth!
I recently started to row my TT without HR belt, it feels much better, I think Stu and/or Henry mentioned that you can get distracted and discouraged by always checking HR.

[MartinSH4321]

Thanks Andrew and Stu!
@ Andrew: You're probably right, if I started faster the 8k would have been in reach... next time for sure!
@ Stu: one of the first things you teached me!
Yeah, after illness I feel a giant leap forward, when heat is over I expect good progression and a lot of new PBs.
Congrats for finishing your FM!

Nice one Martin, when it gets cooler you can improve this a good bit more.

Thank you Henry, I hope for >8.100 this year (and >8.200 this season, then my 6:30 goal for 2k should be possible )

[KeithT]

30min PB - 7.952m - +80m

As it's still pretty hot in my training room I decided not to try a new 5k PB and did 30min instead (as this was my weakest PB except HM).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,952m 1:53.1 241 1130 26
3:00.0 789m 1:54.0 236 1111 24
6:00.0 789m 1:54.0 236 1111 25
9:00.0 792m 1:53.6 239 1120 26
12:00.0 791m 1:53.7 238 1117 26
15:00.0 790m 1:53.9 237 1114 25
18:00.0 790m 1:53.9 237 1114 25
21:00.0 789m 1:54.0 236 1111 26
24:00.0 791m 1:53.7 238 1117 26
27:00.0 798m 1:52.7 244 1139 27
30:00.0 834m 1:47.9 279 1258 30

It was a good effort for me, but there's a good bit left, I never had the fear to HD, so according to Stu, I was too slow
I'm very confident to reach 8k next time, especially when it's cooler and I'm better prepared (did 15k yesterday, so I was not at 100%)

Your longer rows keep getting better with the work you have done on them - this will only help your already strong shorter rows. The 30 minute is a tough one as you can't use the "the faster I go the faster it will be over" idea. You will cruise past 8K nest time for sure.

[MartinSH4321]

Your longer rows keep getting better with the work you have done on them - this will only help your already strong shorter rows. The 30 minute is a tough one as you can't use the "the faster I go the faster it will be over" idea. You will cruise past 8K nest time for sure.

Thank you Keith!
To see that all the hard work pays off is really satisfying, of course still a long way to get where I want to be, but I'm on the right track!
I started to add some sprint work and weights to my training, maybe I'll give the shorter stuff a go soon, I expect to improve my 1k a good bit and want to see a 1:22,x at 500m.
After this promising 10k you did last weeks I hope we'll see a PB soon, all the best for that!

[hjs]

Your longer rows keep getting better with the work you have done on them - this will only help your already strong shorter rows. The 30 minute is a tough one as you can't use the "the faster I go the faster it will be over" idea. You will cruise past 8K nest time for sure.

Thank you Keith!
To see that all the hard work pays off is really satisfying, of course still a long way to get where I want to be, but I'm on the right track!
I started to add some sprint work and weights to my training, maybe I'll give the shorter stuff a go soon, I expect to improve my 1k a good bit and want to see a 1:22,x at 500m.
After this promising 10k you did last weeks I hope we'll see a PB soon, all the best for that!

For 1k, try 10 x 250 on min rest at 1k rating. Will give you a good idea. Go by pace and feel, not showing the average. Given your speed and better endurance that should be a good bit better. But its a nasty distance.

[MartinSH4321]

Your longer rows keep getting better with the work you have done on them - this will only help your already strong shorter rows. The 30 minute is a tough one as you can't use the "the faster I go the faster it will be over" idea. You will cruise past 8K nest time for sure.

Thank you Keith!
To see that all the hard work pays off is really satisfying, of course still a long way to get where I want to be, but I'm on the right track!
I started to add some sprint work and weights to my training, maybe I'll give the shorter stuff a go soon, I expect to improve my 1k a good bit and want to see a 1:22,x at 500m.
After this promising 10k you did last weeks I hope we'll see a PB soon, all the best for that!

For 1k, try 10 x 250 on min rest at 1k rating. Will give you a good idea. Go by pace and feel, not showing the average. Given your speed and better endurance that should be a good bit better. But its a nasty distance.

Thank you Henry, I'll try the 10x250 next week. Do you think it's enough to do this once a week for 3 weeks and then try the 1k TT?

[hjs]

Thank you Keith!
To see that all the hard work pays off is really satisfying, of course still a long way to get where I want to be, but I'm on the right track!
I started to add some sprint work and weights to my training, maybe I'll give the shorter stuff a go soon, I expect to improve my 1k a good bit and want to see a 1:22,x at 500m.
After this promising 10k you did last weeks I hope we'll see a PB soon, all the best for that!

For 1k, try 10 x 250 on min rest at 1k rating. Will give you a good idea. Go by pace and feel, not showing the average. Given your speed and better endurance that should be a good bit better. But its a nasty distance.

Thank you Henry, I'll try the 10x250 next week. Do you think it's enough to do this once a week for 3 weeks and then try the 1k TT?

Everything can be enough. I mean its a lot in the head.

Pitty you missed Shawn Bakers thread. He more or less only did Time trials. Often every day. He pulled a string of 1k s relative close to his pb.
It very much teaches you the feeling and makes a hard row, just a row.
Maybe if you search its still to find.

[MartinSH4321]

For 1k, try 10 x 250 on min rest at 1k rating. Will give you a good idea. Go by pace and feel, not showing the average. Given your speed and better endurance that should be a good bit better. But its a nasty distance.

Thank you Henry, I'll try the 10x250 next week. Do you think it's enough to do this once a week for 3 weeks and then try the 1k TT?

Everything can be enough. I mean its a lot in the head.

Pitty you missed Shawn Bakers thread. He more or less only did Time trials. Often every day. He pulled a string of 1k s relative close to his pb.
It very much teaches you the feeling and makes a hard row, just a row.
Maybe if you search its still to find.

I read a lot of the older threads some time ago (esp. Keith's questions which helped me not to ask all the same questions he had again ).
Shawn's tread is both very informative and inspiring, but at the moment his training is the total opposite of mine. He only trained for sprints, lots of fast short stuff and weights, while my main goal is to improve my aerobic fitness. Maybe I can do some "sprint weeks" in future, but by now I only do 1 fast session per week (and sometimes no session at all). When I think about it, as the short TT stuff is not that demanding I can try to do them before weights alternating with short intervals... good point, thanks!
As you mentioned Alex Viada in another tread, in the long run I think I'll try to copy his concept as good as I can, still with a focus on fitness, not strength. To be honest, I think I need at least another 3 years to get my fitness up to the level I want, then I'll try to get a better balance between sprint and endurance training.

[hjs]

Its just info. Point was not so much which training, but how to approach it. You see so many threads questions about, what could I do based on that etc.. while simply biting the bullet, in a smart way will tell you right away. Instead of speedsession, just doing a test on 95% as a feeler will tell a lot and give a trainingseffect.

[jimmyshand]

30min PB - 7.952m - +80m

As it's still pretty hot in my training room I decided not to try a new 5k PB and did 30min instead (as this was my weakest PB except HM).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,952m 1:53.1 241 1130 26
3:00.0 789m 1:54.0 236 1111 24
6:00.0 789m 1:54.0 236 1111 25
9:00.0 792m 1:53.6 239 1120 26
12:00.0 791m 1:53.7 238 1117 26
15:00.0 790m 1:53.9 237 1114 25
18:00.0 790m 1:53.9 237 1114 25
21:00.0 789m 1:54.0 236 1111 26
24:00.0 791m 1:53.7 238 1117 26
27:00.0 798m 1:52.7 244 1139 27
30:00.0 834m 1:47.9 279 1258 30

It was a good effort for me, but there's a good bit left, I never had the fear to HD, so according to Stu, I was too slow
I'm very confident to reach 8k next time, especially when it's cooler and I'm better prepared (did 15k yesterday, so I was not at 100%)

Nice work Martin - very conservative pace and you obviously had a lot left so 8k next time for sure. I need to raise my game here and start doing more fast stuff but right now I'm on holiday and also realise how tired I am so taking a few days off, even though it really hurts to do so.

Once I get back to it I'm aiming for another 5k PB!

[MartinSH4321]

30min PB - 7.952m - +80m

As it's still pretty hot in my training room I decided not to try a new 5k PB and did 30min instead (as this was my weakest PB except HM).

Time Meters Pace Watts Cal/Hr S/M
30:00.0 7,952m 1:53.1 241 1130 26
3:00.0 789m 1:54.0 236 1111 24
6:00.0 789m 1:54.0 236 1111 25
9:00.0 792m 1:53.6 239 1120 26
12:00.0 791m 1:53.7 238 1117 26
15:00.0 790m 1:53.9 237 1114 25
18:00.0 790m 1:53.9 237 1114 25
21:00.0 789m 1:54.0 236 1111 26
24:00.0 791m 1:53.7 238 1117 26
27:00.0 798m 1:52.7 244 1139 27
30:00.0 834m 1:47.9 279 1258 30

It was a good effort for me, but there's a good bit left, I never had the fear to HD, so according to Stu, I was too slow
I'm very confident to reach 8k next time, especially when it's cooler and I'm better prepared (did 15k yesterday, so I was not at 100%)

Nice work Martin - very conservative pace and you obviously had a lot left so 8k next time for sure. I need to raise my game here and start doing more fast stuff but right now I'm on holiday and also realise how tired I am so taking a few days off, even though it really hurts to do so.

Once I get back to it I'm aiming for another 5k PB!

Thanks Alasdair!
To take a few days off from time to time is a good idea, you'll get fully recovered and motivation will rise! When I got ill about 2 months ago I also hated to stay away from erg, but the recovery was good and new PBs came pretty soon, I'm sure it will help you too!
I hope to come close or get to your 30min PB next time, and please feel free to go sub 18:20 at 5k

[MartinSH4321]

Woohoo - 30min - 8.023m - +70m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,023m 1:52.1 248 1153 25
3:00.0 797m 1:52.9 243 1136 24
6:00.0 794m 1:53.3 240 1127 24
9:00.0 794m 1:53.3 240 1127 25
12:00.0 794m 1:53.3 240 1127 25
15:00.0 795m 1:53.2 241 1130 25
18:00.0 794m 1:53.3 240 1127 25
21:00.0 794m 1:53.3 240 1127 25
24:00.0 797m 1:52.9 243 1136 26
27:00.0 808m 1:51.3 253 1171 26
30:00.0 856m 1:45.1 301 1336 30

Got the 8k! I was good prepared, but felt a bit tired and still too warm. The session was really on the edge, at about 10min to go I seriously considered a HD, but luckily I was able to convince myself to finish. Very happy with that result!

[Dino]

Woohoo - 30min - 8.023m - +70m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,023m 1:52.1 248 1153 25
3:00.0 797m 1:52.9 243 1136 24
6:00.0 794m 1:53.3 240 1127 24
9:00.0 794m 1:53.3 240 1127 25
12:00.0 794m 1:53.3 240 1127 25
15:00.0 795m 1:53.2 241 1130 25
18:00.0 794m 1:53.3 240 1127 25
21:00.0 794m 1:53.3 240 1127 25
24:00.0 797m 1:52.9 243 1136 26
27:00.0 808m 1:51.3 253 1171 26
30:00.0 856m 1:45.1 301 1336 30

Got the 8k! I was good prepared, but felt a bit tired and still too warm. The session was really on the edge, at about 10min to go I seriously considered a HD, but luckily I was able to convince myself to finish. Very happy with that result!

Nice one Martin... you must have had eyes fixed firmlyon projected distance for those last 3 minutes! Congrats!

[MartinSH4321]

Woohoo - 30min - 8.023m - +70m

Got the 8k! I was good prepared, but felt a bit tired and still too warm. The session was really on the edge, at about 10min to go I seriously considered a HD, but luckily I was able to convince myself to finish. Very happy with that result!

Nice one Martin... you must have had eyes fixed firmlyon projected distance for those last 3 minutes! Congrats!

Thank you Dino!
At about 6min to go I was sure to get the 8k, no matter how hard the first 90% were, the last 10% I'm always able to sprint and push the average pace down

[max_ratcliffe]

Woohoo - 30min - 8.023m - +70m

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,023m 1:52.1 248 1153 25

Nice job, Martin.