New Personal Best! Brag About That New Pb!

[Dangerscouse]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

So good, you posted it twice

Really impressive Keith. One of these days I'll test my 500m but I still really struggle to go above r34, it just doesn't feel right

[MartinSH4321]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

Wow, great effort Keith! Now sub 1:22 is the new benchmark here!
The pacing looks pretty good I think. Doing this with tired legs sounds even stronger, I'm curious what time you get with fresh legs
I hope to have a try next week, last time I had the feeling there's a little more in me, hopefully at least 0,4 sec. Great motivation!
Have you planned a 1min TT too? One more PB for sure looking at this 500m.

[KeithT]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

Wow, great effort Keith! Now sub 1:22 is the new benchmark here!
The pacing looks pretty good I think. Doing this with tired legs sounds even stronger, I'm curious what time you get with fresh legs
I hope to have a try next week, last time I had the feeling there's a little more in me, hopefully at least 0,4 sec. Great motivation!
Have you planned a 1min TT too? One more PB for sure looking at this 500m.

Thanks Martin! I don't think I would have ever reached sub 1:22 without you and Andrew pushing me. I think I have a little more with fresh legs but then again I seem to have these PBs when not feeling my best and then not always doing as well when I feel ready. Don't have an immediate plan to test the 1 minute but since so short maybe I will throw in one day - think I can do better there. I think my next test will be 1K, then 2K then 5K - climb the ladder.

[KeithT]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

That's an amazing improvement - well done!

[philjoakley]

Decided to test my 5k this morning. Took 33 seconds off my best with a 18:18. This was really unpleasant and I had nothing left at the end. Really pleased though.
Splits
Time Meters Pace. Watts Cal. /Hr S/M
18:18.1 5,000m 1:49.8 264 1209 30 174
3:42.9 1,000m 1:51.4 253 1170 29 158
3:41.3 2,000m 1:50.6 258 1189 30 170
3:39.6 3,000m 1:49.8 264 1209 31 177
3:38.8 4,000m 1:49.4 267 1219 30 180
3:35.5 5,000m 1:47.7 280 1262 32 185

That's an amazing improvement - well done!

Thanks Keith. Was really pleased with it.

[KeithT]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

So good, you posted it twice

Really impressive Keith. One of these days I'll test my 500m but I still really struggle to go above r34, it just doesn't feel right

LOL - I quoted myself last week too - think I hit the quote button instead of the edit button when I went to change a misspelled word. It's funny how I am very comfortable with high SPM on short rows and you aren't but on long rows I have a slow SPM while you maintain.

[hjs]

Congrats Keith, nice work!

[KeithT]

Congrats Keith, nice work!

Thanks Henry! Not sure this will translate to a faster 1K, or 2K but we will see.

[hjs]

Congrats Keith, nice work!

Thanks Henry! Not sure this will translate to a faster 1K, or 2K but we will see.

Does not matter, at “our” tender age every pb is great.
Given your training the longer stuff will likely go well also.

[winniewinser]

OK Martin and Andrew just for you:

500M PB at 1:21.9

This was one of those unplanned and unexpected PBs. After a hard CrossFit workout Saturday I got on the ERG Sunday with the thoughts of a long SS - started rowing and even though legs didn't feel too fresh I started thinking about testing a piece and thought I could handle a 500M just to see where I am. Stopped my SS session (about 2k in) and decided that was a good warm-up, changed damper a bit, did a few stronger pulls to get feel for pace, let the fan stop, set the monitor and did this:

Meters - Pace - SPM (Drag Factor was 155)
500 - 1:21.9 - 45
100 - 1:20.5 - 45
200 - 1:20.0 - 45
300 - 1:21.5 - 44
400 - 1:22.5 - 47
500 - 1:25.0 - 46

Was a classic "fly and die" but that was actually my plan. With the 500m being pretty short I decided to go out hard and get the pace to 1:20/1:21 and hold as long as I could and then at the end hang on the best I can. Maybe could have paced a little better but really didn't hit the wall until about 50M to go. Very happy with result as it shows I didn't lose my speed while working on longer stuff and I wasn't feeling great before the test. Will be doing more test in the coming weeks.

Damn that is good! Really well done Keith.

[canglem]

Another newbie gain PB at 30:00 last night, previous best 6,516

30:00.0 6,636m 2:15.6 140 782 20
6:00.0 1,328m 2:15.5 141 783 21
12:00.0 1,288m 2:19.7 128 741 20
18:00.0 1,295m 2:18.9 130 748 20
24:00.0 1,307m 2:17.7 134 761 20
30:00.0 1,419m 2:06.8 171 890 21

[KeithT]

Another newbie gain PB at 30:00 last night, previous best 6,516

30:00.0 6,636m 2:15.6 140 782 20
6:00.0 1,328m 2:15.5 141 783 21
12:00.0 1,288m 2:19.7 128 741 20
18:00.0 1,295m 2:18.9 130 748 20
24:00.0 1,307m 2:17.7 134 761 20
30:00.0 1,419m 2:06.8 171 890 21

Big improvement and you were way faster in the end, so you can do even more. Keep riding the gains and start setting goals - like 6,750 then 7K for the 30 min.

[canglem]

Another newbie gain PB at 30:00 last night, previous best 6,516

30:00.0 6,636m 2:15.6 140 782 20
6:00.0 1,328m 2:15.5 141 783 21
12:00.0 1,288m 2:19.7 128 741 20
18:00.0 1,295m 2:18.9 130 748 20
24:00.0 1,307m 2:17.7 134 761 20
30:00.0 1,419m 2:06.8 171 890 21

Big improvement and you were way faster in the end, so you can do even more. Keep riding the gains and start setting goals - like 6,750 then 7K for the 30 min.

Thanks! The plan last night was a fairly quick first 5 minutes (should've been 6 in hindsight, but oh well) then settle in about 4 seconds slower for the middle 3/5, then go hard for the last 6 minutes. I thought with about 2 minutes left I started my sprint too soon, but I managed to hold it with only a slight drop from the pace I was pulling at that time.

[Dangerscouse]

Another newbie gain PB at 30:00 last night, previous best 6,516

30:00.0 6,636m 2:15.6 140 782 20
6:00.0 1,328m 2:15.5 141 783 21
12:00.0 1,288m 2:19.7 128 741 20
18:00.0 1,295m 2:18.9 130 748 20
24:00.0 1,307m 2:17.7 134 761 20
30:00.0 1,419m 2:06.8 171 890 21

Big improvement and you were way faster in the end, so you can do even more. Keep riding the gains and start setting goals - like 6,750 then 7K for the 30 min.

Thanks! The plan last night was a fairly quick first 5 minutes (should've been 6 in hindsight, but oh well) then settle in about 4 seconds slower for the middle 3/5, then go hard for the last 6 minutes. I thought with about 2 minutes left I started my sprint too soon, but I managed to hold it with only a slight drop from the pace I was pulling at that time.

I agree with Keith, and as you get more confidence in your ability you'll manage to dig in earlier. It will all come to you, so just keep what you are doing.

Soon enough you'll know the difference between your perceived limits and your actual limits. You will have doubts well before you really are exhausted, it's a self defence mechanism of your 'inner chimp' (emotional side of your brain).

[MartinSH4321]

500m PB - 1:21,4

Impulsive decision to try 500m (before Keith decides to give them another try with rested legs ).

Time Meters Pace Watts Cal/Hr S/M
1:21.4 500m 1:21.4 649 2533 39
0:15.7 100m 1:18.5 724 2790 42
0:16.3 200m 1:21.5 647 2525 37
0:16.3 300m 1:21.5 647 2525 37
0:16.4 400m 1:22.0 635 2484 40
0:16.8 500m 1:24.0 591 2332 43

The plan was to start very fast, then slowing down to 1:21,5 and hold as long as I can. Worked very good, but I think I can still go a bit faster, the drag was at 170 and at the end I wished my 205 back as my speed got weaker and weaker. Next time I'll try 180 and see how that works.

Thanks Keith for going sub 1:22 last week, this was a great motivation! I'm very curious who will get sub 1:21 first.