New Personal Best! Brag About That New Pb!

[Dangerscouse]

It is really surprising. I sometimes still struggle with it.

[max_ratcliffe]

Thanks Stu. You wouldnt think 6 extra km ontop of my standard steadystate would feel like a huge deal more. It definately did. Not so much the fitness/aerobic side...but my hamstrings and glutes feel much more sore. Get some decent food in me today and fingers crossed i dont get a case of the DOMS by tomorrow morning!

With any luck, it's just cramp, rather than genuine soreness. Of course, cramp can still be painful as, but it doesn't last long.

[Tim huges]

With any luck, it's just cramp, rather than genuine soreness. Of course, cramp can still be painful as, but it doesn't last long.

Think it could be a cramp of sorts, was mostly in the hour or so post HM...i was slightly de-hydrated and the HM was a last minute decision so i wasnt as prepared as i should of been...was also fasted which wasnt the best choice. Its settled now and just feels like a very mild ache like ive had a good workout. Hey ho...if i do wake sore its my gym rest day tomorrow.

[KeithT]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

Dang Martin - awesome time! Just when I was thinking I will test my 500M soon and go sub 1:23 to be ahead of you and Andrew .....now I need to try for Sub 1:22? Not sure I have that but will give it a try in near future. I am going to start to do more interval training now and should be in better sprint form for some tests.

[MartinSH4321]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

Dang Martin - awesome time! Just when I was thinking I will test my 500M soon and go sub 1:23 to be ahead of you and Andrew .....now I need to try for Sub 1:22? Not sure I have that but will give it a try in near future. I am going to start to do more interval training now and should be in better sprint form for some tests.

Thanks Keith!
I have this "I can reach everything" feeling for some time now, esp. since getting the 30min 8k, great improvements, a lot of confidence built up, a really great feeling that helps for sprints too, I'm sure you know this feeling
I'm absolutely sure you can go sub 1:22, you almost hit my 1min PB with a low drag, and your better fitness helps for 500m too.
I doubt you need advices, but Henrys recommendation to start fast and fade at the end helped me a lot, to raise the feet like I told Andrew works good for me, and, check your drag

[KeithT]

500m PB - 1:22,2

Time Meters Pace Watts Cal/Hr S/M
1:22.2 500m 1:22.2 630 2468 39
0:16.4 100m 1:22.0 635 2484 40
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.5 400m 1:22.5 623 2445 40
0:16.8 500m 1:24.0 591 2332 43

DF was 207

A really good effort, but the start was too slow, a little wobble, sub 1:22 was definitely in reach.

@ Andrew: I forgot one tip last time (I really forgot, no intention to slow you down ) - raise the feet one or two holes (I have 3 holes visible for normal training, this time and for all fast sprints up to 500m 4 holes), for me this makes a real difference, feels a bit more like deadlifting. At least you can try it.

Dang Martin - awesome time! Just when I was thinking I will test my 500M soon and go sub 1:23 to be ahead of you and Andrew .....now I need to try for Sub 1:22? Not sure I have that but will give it a try in near future. I am going to start to do more interval training now and should be in better sprint form for some tests.

Thanks Keith!
I have this "I can reach everything" feeling for some time now, esp. since getting the 30min 8k, great improvements, a lot of confidence built up, a really great feeling that helps for sprints too, I'm sure you know this feeling
I'm absolutely sure you can go sub 1:22, you almost hit my 1min PB with a low drag, and your better fitness helps for 500m too.
I doubt you need advices, but Henrys recommendation to start fast and fade at the end helped me a lot, to raise the feet like I told Andrew works good for me, and, check your drag

I never tried a different foot placement - might have to experiment with that. Will try it on some intervals and see how it goes.

[MartinSH4321]

I never tried a different foot placement - might have to experiment with that. Will try it on some intervals and see how it goes.

I read it somewhere here in the forum, tried it and it was helpful, I'm more stable, when feet are lower I sometimes lift off the seat or at least wobble, maybe because of my long upper body and/or bad technique.

[DavidA]

First HM done. Been wanting to try one for a while now. I think i was a little conservative with the pace...just glad i got one done and now i have a baseline time to build on. Having to wipe sweat was an issue too, though i doubt i lost a huge amount of time.

The first HM isn't easy at all and hard to pace, well done!
Anyway, looking at your 10k PB I guess you can be much faster, we have about the same PB and I'm sure I can go for 1h23:XX.

Congratulations on getting the HM done.
It's a long time to be on the erg.
From the split times it looks like you could definitely go a little faster next time.

David

[Tim huges]

@David

Thankyou, it was an enjoyable session. Looking forward to the next attempt. 2:00 split and holding on for dear life!

[max_ratcliffe]

5k PB. Haven't done any TT for a while and was pretty nervous beforehand!

Finally got a smart phone, so have ergdata at last!

Time Meters Pace Watts Cal/Hr S/M
19:44.0 5,000m 1:58.4 211 1025 25
3:57.0 1,000m 1:58.5 210 1023 25
3:57.7 2,000m 1:58.8 208 1017 25
3:56.5 3,000m 1:58.2 212 1028 25
4:00.3 4,000m 2:00.1 202 994 25
3:52.5 5,000m 1:56.2 223 1066 26

I think 26s/m is the right stroke rate for me at this distance - it feels natural - but I haven't got the breathing synchronised yet. Too quick for two breaths and too slow for one.

Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

[Tim huges]

5k PB. Haven't done any TT for a while and was pretty nervous beforehand!

Finally got a smart phone, so have ergdata at last!

Time Meters Pace Watts Cal/Hr S/M
19:44.0 5,000m 1:58.4 211 1025 25
3:57.0 1,000m 1:58.5 210 1023 25
3:57.7 2,000m 1:58.8 208 1017 25
3:56.5 3,000m 1:58.2 212 1028 25
4:00.3 4,000m 2:00.1 202 994 25
3:52.5 5,000m 1:56.2 223 1066 26

I think 26s/m is the right stroke rate for me at this distance - it feels natural - but I haven't got the breathing synchronised yet. Too quick for two breaths and too slow for one.

Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

Congrats max.

[MartinSH4321]

5k PB. Haven't done any TT for a while and was pretty nervous beforehand!

Finally got a smart phone, so have ergdata at last!

Time Meters Pace Watts Cal/Hr S/M
19:44.0 5,000m 1:58.4 211 1025 25
3:57.0 1,000m 1:58.5 210 1023 25
3:57.7 2,000m 1:58.8 208 1017 25
3:56.5 3,000m 1:58.2 212 1028 25
4:00.3 4,000m 2:00.1 202 994 25
3:52.5 5,000m 1:56.2 223 1066 26

I think 26s/m is the right stroke rate for me at this distance - it feels natural - but I haven't got the breathing synchronised yet. Too quick for two breaths and too slow for one.

Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

Well done Max, that's a great improvement and you reached the 20min milestone by far!

[Dangerscouse]

5k PB. Haven't done any TT for a while and was pretty nervous beforehand!

Finally got a smart phone, so have ergdata at last!

Time Meters Pace Watts Cal/Hr S/M
19:44.0 5,000m 1:58.4 211 1025 25
3:57.0 1,000m 1:58.5 210 1023 25
3:57.7 2,000m 1:58.8 208 1017 25
3:56.5 3,000m 1:58.2 212 1028 25
4:00.3 4,000m 2:00.1 202 994 25
3:52.5 5,000m 1:56.2 223 1066 26

I think 26s/m is the right stroke rate for me at this distance - it feels natural - but I haven't got the breathing synchronised yet. Too quick for two breaths and too slow for one.

Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

Well done Max, I'm assuming with 1100m to go you almost HDed? That is a great sign you were pushing your limits.

Breathing will improve with fitness and it is quite a limiting factor as you will naturally start to very slightly panic about not breathing properly and that just feeds your inner chimp and emotional reactions

[max_ratcliffe]

<>


Found the second half of this very tough. Sally Robbinsed with about 1100m to go, but picked up again after a couple of seconds.

Well done Max, I'm assuming with 1100m to go you almost HDed? That is a great sign you were pushing your limits.

<>

Thanks Stu,

No almost about it. I actually racked the handle for two seconds or so before getting going again.
https://imgur.com/FJgQA5g

Confused the hell out of the PM5, which thought I was rowing at 68s/m.

[max_ratcliffe]

Congrats max.

Well done Max, that's a great improvement and you reached the 20min milestone by far!

Thanks gents,

I couldn't see clearly for 30mins or so afterwards - visual migraine or a blood sugar thing. Had something similar about 15 years ago, when I couldn't resolve faces - weird. All good now, though.

I can bank this one for a bit. It's not close to any particular milestones. Trouble is, 24min for 6k and 7500m for 30min are right within range now.
Paul's law says I can just sneak the 24min, but not the 7500m.

I won't be trying either for a week or so, though