New Personal Best! Brag About That New Pb!

[KeithT]

5k PB - 18:03,3 - -7,5''

I wasn't sure if I should do this TT today or not as my son woke up at 5, so poor sleep, and a little cough, but I decided to go for it. Target was sub18, but I paced up too late. With an all out last 500m 18:01.x were possible, but as sub18 was out of reach a fast last 500m was sufficient.
A little disappointed, but is was a good effort with a good bit left in the tank, so next time definitely sub18

Time Meters Pace Watts Cal/Hr S/M
18:03.3 5,000m 1:48.3 275 1247 28
1:48.8 500m 1:48.8 272 1235 26
1:49.5 1,000m 1:49.5 267 1217 26
1:49.6 1,500m 1:49.6 266 1214 26
1:49.7 2,000m 1:49.7 265 1212 26
1:49.7 2,500m 1:49.7 265 1212 27
1:49.5 3,000m 1:49.5 267 1217 27
1:49.2 3,500m 1:49.2 269 1225 27
1:48.3 4,000m 1:48.3 276 1248 29
1:47.0 4,500m 1:47.0 286 1283 30
1:42.2 5,000m 1:42.2 328 1428 35

Good one Martin! I swear I have had more PBs like you just did being unplanned than when "ready" for them. You can definitely squeeze a few seconds off to go sub 18 which is a great milestone to hit.

[MartinSH4321]

5k PB - 18:03,3 - -7,5''

I wasn't sure if I should do this TT today or not as my son woke up at 5, so poor sleep, and a little cough, but I decided to go for it. Target was sub18, but I paced up too late. With an all out last 500m 18:01.x were possible, but as sub18 was out of reach a fast last 500m was sufficient.
A little disappointed, but is was a good effort with a good bit left in the tank, so next time definitely sub18

Time Meters Pace Watts Cal/Hr S/M
18:03.3 5,000m 1:48.3 275 1247 28
1:48.8 500m 1:48.8 272 1235 26
1:49.5 1,000m 1:49.5 267 1217 26
1:49.6 1,500m 1:49.6 266 1214 26
1:49.7 2,000m 1:49.7 265 1212 26
1:49.7 2,500m 1:49.7 265 1212 27
1:49.5 3,000m 1:49.5 267 1217 27
1:49.2 3,500m 1:49.2 269 1225 27
1:48.3 4,000m 1:48.3 276 1248 29
1:47.0 4,500m 1:47.0 286 1283 30
1:42.2 5,000m 1:42.2 328 1428 35

Good one Martin! I swear I have had more PBs like you just did being unplanned than when "ready" for them. You can definitely squeeze a few seconds off to go sub 18 which is a great milestone to hit.

Thank you Keith! It definitely works better for me to do unplanned TTs, no stress, if I feel good I'll do one, if not then next time, no problem. I'll do the 5k again in a few weeks and will get this sub18 milestone, so far the biggest one for me together with the 30' 8k.

[winniewinser]

Is the first ever effort at something a PB or a benchmark? I'll claim this as both as I had a crack at 1' at lunchtime to see what would be possible for the CTC this month.

Meters / Pace / SR / HR
327m / 1:31.7 / 41 / 177

It's about all I had and there is no way I can do that x7 with only 70sec rest! Bit of fun for lunchtime.

[KeithT]

Is the first ever effort at something a PB or a benchmark? I'll claim this as both as I had a crack at 1' at lunchtime to see what would be possible for the CTC this month.

Meters / Pace / SR / HR
327m / 1:31.7 / 41 / 177

It's about all I had and there is no way I can do that x7 with only 70sec rest! Bit of fun for lunchtime.

If its the first time you have done it - then it's the best you have done it so I say a PB all day! As far as the CTC I am not exactly sure how to pace that one, was thinking right around 1K pace but will see when I try it.

[Dangerscouse]

Is the first ever effort at something a PB or a benchmark? I'll claim this as both as I had a crack at 1' at lunchtime to see what would be possible for the CTC this month.

Meters / Pace / SR / HR
327m / 1:31.7 / 41 / 177

It's about all I had and there is no way I can do that x7 with only 70sec rest! Bit of fun for lunchtime.

I'm with Keith on this. That's a PB in my book

[MartinSH4321]

Is the first ever effort at something a PB or a benchmark? I'll claim this as both as I had a crack at 1' at lunchtime to see what would be possible for the CTC this month.

Meters / Pace / SR / HR
327m / 1:31.7 / 41 / 177

It's about all I had and there is no way I can do that x7 with only 70sec rest! Bit of fun for lunchtime.

I'm with Keith and Stu, it's a PB!

[winniewinser]

If its the first time you have done it - then it's the best you have done it so I say a PB all day! As far as the CTC I am not exactly sure how to pace that one, was thinking right around 1K pace but will see when I try it.

I'm with Keith on this. That's a PB in my book

I'm with Keith and Stu, it's a PB!

Thanks chaps.....I'll have a beer tonight to celebrate....and many more tomorrow at the xmas party

I reckon I might be able to hold 1:40 for the CTC but the proof will be in the pudding....maybe Sunday

[MartinSH4321]

Is the first ever effort at something a PB or a benchmark? I'll claim this as both as I had a crack at 1' at lunchtime to see what would be possible for the CTC this month.

Meters / Pace / SR / HR
327m / 1:31.7 / 41 / 177

It's about all I had and there is no way I can do that x7 with only 70sec rest! Bit of fun for lunchtime.

If its the first time you have done it - then it's the best you have done it so I say a PB all day! As far as the CTC I am not exactly sure how to pace that one, was thinking right around 1K pace but will see when I try it.

Hard to say how to pace, I also thought around 1k, maybe I'll do it tomorrow, it's a nice short interval training, so propably I'll do it once more at the end of the month. Should fit us both.

[canglem]

Didn’t row yesterday due to bowling, and felt good today so I decided to try one hour for the first time, having only done 10k before. Feel really good about this result. Once I realized with around 20 minutes left I could hit 13k, I buckled down a bit.

1:00:00.0 13,021m 2:18.2 132 755 22
12:00.0 2,589m 2:19.0 130 748 23
24:00.0 2,585m 2:19.2 130 745 23
36:00.0 2,585m 2:19.2 130 745 22
48:00.0 2,606m 2:18.1 133 756 22
1:00:00.0 2,657m 2:15.4 141 784 22

[max_ratcliffe]

Didn’t row yesterday due to bowling, and felt good today so I decided to try one hour for the first time, having only done 10k before. Feel really good about this result. Once I realized with around 20 minutes left I could hit 13k, I buckled down a bit.

1:00:00.0 13,021m 2:18.2 132 755 22
12:00.0 2,589m 2:19.0 130 748 23
24:00.0 2,585m 2:19.2 130 745 23
36:00.0 2,585m 2:19.2 130 745 22
48:00.0 2,606m 2:18.1 133 756 22
1:00:00.0 2,657m 2:15.4 141 784 22

Really very well done. An hour is a long time to spend on the rower, and it's long enough to get lots of the good fitness adaptations.
And it burns a heap of calories. Outstanding work.

[Bradycardia]

Yesterday I set a new half marathon PR. Don’t know how to attach pictures so here’s a link to my Instagram post
https://www.instagram.com/p/B5x3Ib1n_9d ... ywvilsqekx

Was out of training for three weeks due to hemorrhoid issues. Slowly building intensity again. Rowing is tough for short skinny people (172 cm, 63 kg). My biggest advantage is large aerobic capacity. I finished in 1:27:22 with an average intensity of 91 % of maximal heart rate.

My question is, am I taking too many spm for this kind of effort? The average spm was 28 and varied between 27-31 spm during the race.
The drag factor was 122.

[Dangerscouse]

Yesterday I set a new half marathon PR. Don’t know how to attach pictures so here’s a link to my Instagram post
https://www.instagram.com/p/B5x3Ib1n_9d ... ywvilsqekx

Was out of training for three weeks due to hemorrhoid issues. Slowly building intensity again. Rowing is tough for short skinny people (172 cm, 63 kg). My biggest advantage is large aerobic capacity. I finished in 1:27:22 with an average intensity of 91 % of maximal heart rate.

My question is, am I taking too many spm for this kind of effort? The average spm was 28 and varied between 27-31 spm during the race.
The drag factor was 122.

Well done, that is a really solid effort with three weeks off.

I did my HM PB at r28 too so it's not too high if that's works for you.

[Bradycardia]

Yesterday I set a new half marathon PR. Don’t know how to attach pictures so here’s a link to my Instagram post
https://www.instagram.com/p/B5x3Ib1n_9d ... ywvilsqekx

Was out of training for three weeks due to hemorrhoid issues. Slowly building intensity again. Rowing is tough for short skinny people (172 cm, 63 kg). My biggest advantage is large aerobic capacity. I finished in 1:27:22 with an average intensity of 91 % of maximal heart rate.

My question is, am I taking too many spm for this kind of effort? The average spm was 28 and varied between 27-31 spm during the race.
The drag factor was 122.

Well done, that is a really solid effort with three weeks off.

I did my HM PB at r28 too so it's not too high if that's works for you.

Thanks!
I’ve seen people (HWt, I guess) row sub 2 min/500m doing only 18 spm. Since I’m short and weak maybe I need to take more spm to compensate.

[winniewinser]

I had a crack as a HM today and set a PB . I had toyed with the idea of doing the CTC and during my 10min warmup I did a min at max effort but wasn't really feeling it. Changed tack and punched in 21097 and off I went. Had SkySports for company and was taking a few water slurps occasionally and plenty of bum shuffles as it went on. Definitely a more mental thing than anything else as my HR was low 150's til I picked it up for the last 4km.

1:26:04.6 / 21,097m / 2:02.4 / 24SR / 156HR

Unfortunately it was not a good day to forget my seat pad and a poor decision to cycle to the gym as the journey home was mighty uncomfortable!

[MartinSH4321]

I had a crack as a HM today and set a PB . I had toyed with the idea of doing the CTC and during my 10min warmup I did a min at max effort but wasn't really feeling it. Changed tack and punched in 21097 and off I went. Had SkySports for company and was taking a few water slurps occasionally and plenty of bum shuffles as it went on. Definitely a more mental thing than anything else as my HR was low 150's til I picked it up for the last 4km.

1:26:04.6 / 21,097m / 2:02.4 / 24SR / 156HR

Unfortunately it was not a good day to forget my seat pad and a poor decision to cycle to the gym as the journey home was mighty uncomfortable!

Great work Alex, congrats!
You paced it really well, as it was your first HM it's good to be a bit on the save side. It's also very promising for your next 60' TT, you'll definitely be a good bit above 15k