New Personal Best! Brag About That New Pb!

[MartinSH4321]

30' TT - 8.107m, +48m

After 5k at Tuesday at 1:51.7 pace I was very confident to get a new PB, goal was >8.100m, and my plan was >250W for the first 25' and then pace up. At this 5' to go I had a short wobble as I thought I won't get the pace to hit 8100, but I found a pace I could hold pretty good and the last 2' I gave almost all I had.
I'm very happy with this effort, on a perfect day I think I can go for 8.150.

Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,107m 1:51.0 256 1180 26
3:00.0 809m 1:51.2 254 1174 24
6:00.0 806m 1:51.6 251 1165 24
9:00.0 805m 1:51.8 250 1161 24
12:00.0 805m 1:51.8 250 1161 24
15:00.0 805m 1:51.8 250 1161 25
18:00.0 805m 1:51.8 250 1161 25
21:00.0 806m 1:51.6 251 1165 26
24:00.0 805m 1:51.8 250 1161 26
27:00.0 813m 1:50.7 258 1187 28
30:00.0 848m 1:46.1 293 1307 33

Yeah Martin - still getting PBs and more to come for sure! This was paced well and you finished strong which is the way to go but I know lately I have had a bad habit of going faster early and getting a "cushion" on my rows despite knowing all my PBs on longer rows I stayed more consistent and finished strong.

Thanks Keith!
It's very inviting to get this cushion, but consistency works better for me too, just a little bit faster at the very beginning so I never see my average pace below plan.

[winniewinser]

After yesterdays rubbish session I decided to spend a minute in the pain cave for January's FMMC. 5 mins warmup, smashed out 1min for a +5m PB. DF was my usual 120. I was on my work erg and forgot my cables so it's not verified but I have the screen shot.

1:00.0, 332m, 1:30.3@42

Previous was 1:31.7@41

Good to get some positive feeling back. Oh and I also tipped 75Kg's on the scales so I guess I can call myself a lightweight?

That's a really good PB, especially for a LWT and at df120. As Martin suggests, whack it up and you should get some more metres....and pain

Thanks Stu...will give that s go....once recovered. Feel like I've been run over this morning

[Dangerscouse]

Thanks Stu...will give that s go....once recovered. Feel like I've been run over this morning

Hahaha, every really hard session makes me feel like that. Make sure you rest and recuperate as your CNS needs a bit of TLC

[jimmyshand]

30' TT - 8.107m, +48m

Wow, amazing performance Martin - congratulations I was going to try to make 2020 all about trying to catch Martin at least on 5k and above but I think that might be too ambitious, but you're definitely giving me something to aim for.

Seriously, though, you're crushing the PBs so often and hope it continues.

[MartinSH4321]

30' TT - 8.107m, +48m

Wow, amazing performance Martin - congratulations I was going to try to make 2020 all about trying to catch Martin at least on 5k and above but I think that might be too ambitious, but you're definitely giving me something to aim for.

Seriously, though, you're crushing the PBs so often and hope it continues.

Thank you Alasdair!
Training still pays off very good atm, but progress gets slower and slower, easy newbie gains are over I fear
Your illness and relapse cost you some performance, but good to see you're almost 100% back. PBs will come with some good training weeks without illness or injury. Right now I'm in front but this can change, good if this gives you some extra motivation

[winniewinser]

Thanks Stu...will give that s go....once recovered. Feel like I've been run over this morning

Hahaha, every really hard session makes me feel like that. Make sure you rest and recuperate as your CNS needs a bit of TLC

CNS?

[Dangerscouse]

Thanks Stu...will give that s go....once recovered. Feel like I've been run over this morning

Hahaha, every really hard session makes me feel like that. Make sure you rest and recuperate as your CNS needs a bit of TLC

CNS?

Central Nervous System. It takes a battering when you do these really tough sessions.

[lancecampeau]

Finally improved my old 500m personal best PB of 1:29.1... Shaved almost a full second off!

500m / 1:28.2 / DF 155 / SR 37 / SPI 13.78 / 510w



I'm very pleased... big improvement in my SPI... needed to see a big number today because I have a regional 1000m race next Sunday and I wanted to benchmark pace for the event... The pace calculator is pointing to a 1:37.3 the race... I might be able to do that...

[winniewinser]

#FMMC January attempt 2 and PB+2m .... could eek out some more as this was post workout, after dinner and before bed

1:00, 334m, 1:29.8@43

First time under 1:30!

Benefit of home erg, higher DF and new erging shoes

[max_ratcliffe]

#FMMC January attempt 2 and PB+2m .... could eek out some more as this was post workout, after dinner and before bed

1:00, 334m, 1:29.8@43

First time under 1:30!

Benefit of home erg, higher DF and new erging shoes

Nice work on the PB.

Not sure that dinner is the ideal preparation for a full bore effort like this.

What, pray tell, are "erging shoes"?
If I was sprinting 334m in a minute on a full stomach, I would want them to have added buckets.

[max_ratcliffe]

Finally improved my old 500m personal best PB of 1:29.1... Shaved almost a full second off!

500m / 1:28.2 / DF 155 / SR 37 / SPI 13.78 / 510w

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I'm very pleased... big improvement in my SPI... needed to see a big number today because I have a regional 1000m race next Sunday and I wanted to benchmark pace for the event... The pace calculator is pointing to a 1:37.3 the race... I might be able to do that...

Well done - a big improvement that's a good ego boost just before your race.
This must have been very close to also beating your 1 minute pull?

[max_ratcliffe]

Didn't really fancy a 10x1k r1 today, so had a crack at 30'.

7534m at 1:59.4. Woohoo - in your face, imaginary guy.

PB. 3' splits
3 739 2:01.7 22 161
6 742 2:01.2 23 163
9 744 2:00.9 23 168
12 741 2:01.4 23 170
15 746 2:00.6 23 173
18 747 2:00.4 24 177
21 745 2:00.8 24 178
24 754 1:59.3 25 181
27 769 1:57.0 26 185
30 807 1:51.5 28 190

Perhaps a little too conservative with the start, but the 30' has been a bit of a mental hurdle for me. Also managed a new HR PB. Go me.

Unfortunately, I couldn't rank this piece - a bit confused why at first...
https://imgur.com/a/ppATzU1

[MartinSH4321]

Didn't really fancy a 10x1k r1 today, so had a crack at 30'.

7534m at 1:59.4. Woohoo - in your face, imaginary guy.

PB. 3' splits
3 739 2:01.7 22 161
6 742 2:01.2 23 163
9 744 2:00.9 23 168
12 741 2:01.4 23 170
15 746 2:00.6 23 173
18 747 2:00.4 24 177
21 745 2:00.8 24 178
24 754 1:59.3 25 181
27 769 1:57.0 26 185
30 807 1:51.5 28 190

Perhaps a little too conservative with the start, but the 30' has been a bit of a mental hurdle for me. Also managed a new HR PB. Go me.

Unfortunately, I couldn't rank this piece - a bit confused why at first...
https://imgur.com/a/ppATzU1

Big congrats Max!
After your great 60' I was very sure you'll hit the 7,5k, but it's always a special challenge to crush this milestones
Very happy for you, you're on a roll atm!

[MartinSH4321]

#FMMC January attempt 2 and PB+2m .... could eek out some more as this was post workout, after dinner and before bed

1:00, 334m, 1:29.8@43

First time under 1:30!

Benefit of home erg, higher DF and new erging shoes

Well done Alex, one more milestone got crushed, hope you didn't need a bucket for your dinner
What DF did you use?

[MartinSH4321]

Finally improved my old 500m personal best PB of 1:29.1... Shaved almost a full second off!

500m / 1:28.2 / DF 155 / SR 37 / SPI 13.78 / 510w



I'm very pleased... big improvement in my SPI... needed to see a big number today because I have a regional 1000m race next Sunday and I wanted to benchmark pace for the event... The pace calculator is pointing to a 1:37.3 the race... I might be able to do that...

Well done, 1'' is a good improvement for 500m! Good luck for your race!