New Personal Best! Brag About That New Pb!

[Dangerscouse]

Spring Series VIII 4'TT....a PB but I'm not really happy with it . I had a plan but my brain ignored it and I paid the price in the middle 2' . So 4' of max effort feels a little wasted tbh. Rowers cough followed. I may go again before Saturday as I think 1200m is doable.

@Henry... perfect example of my poor pacing

A PB is a PB regardless of how you get there, so well done, but I agree, there is more to be gained with better race strategy

[canglem]

After a HD attempt late last night, I wanted to go again, but smarter today. It’s weird, I feel like I can do more on this so I will try again, but relative to my weight/age class this is my best result of the season for ranked pieces. Although I expect that will change as more Spring Series results come in.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,082m 1:50.9 257 1183 28
1:00.0 268m 1:51.9 250 1158 29
2:00.0 270m 1:51.1 255 1178 30
3:00.0 269m 1:51.5 252 1168 28
4:00.0 275m 1:49.0 270 1227 28

This is one of those default PBs as I had never tested it before.

[MartinSH4321]

Spring Series VIII 4'TT....a PB but I'm not really happy with it . I had a plan but my brain ignored it and I paid the price in the middle 2' . So 4' of max effort feels a little wasted tbh. Rowers cough followed. I may go again before Saturday as I think 1200m is doable.

@Henry... perfect example of my poor pacing

This must have hurt!
It's a good score, so well done, but as you said, with better pacing you'll be faster

[winniewinser]

A PB is a PB regardless of how you get there, so well done, but I agree, there is more to be gained with better race strategy

This must have hurt!
It's a good score, so well done, but as you said, with better pacing you'll be faster

Thanks chaps. I'm still cross with myself....went to bed in a foul mood and resolved to do this again despite how much it hurt. From the early days of the BPP my pacing was naff and in 8mths its not improved at all. I have a whiteboard with my plan on, I have it configured in Ergzone but it all goes to pot after the first pull. My brain says I need to get under the average cos I'm not strong enough to maintain it. I'm going to work on it now whenever I do a piece of any sort of pace.

After a HD attempt late last night, I wanted to go again, but smarter today. It’s weird, I feel like I can do more on this so I will try again, but relative to my weight/age class this is my best result of the season for ranked pieces. Although I expect that will change as more Spring Series results come in.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,082m 1:50.9 257 1183 28
1:00.0 268m 1:51.9 250 1158 29
2:00.0 270m 1:51.1 255 1178 30
3:00.0 269m 1:51.5 252 1168 28
4:00.0 275m 1:49.0 270 1227 28

This is one of those default PBs as I had never tested it before.

Well done mate....better pacing definitely helps to get past the HD. For me that was around 2:20 in to the row when I was gasping for air and my legs were burning.

[JonCass]

Lucky enough that I purchased a C2 a few years ago and its allowed me to continue to train through this bizarre period.

Been running Petes 5k plan on a lunch time, anyway I've started to look at the 2k time and looking for sub-7. Always enjoyed the rower but it was a workout tool rather than anything else so I took notice of times but it wasnt a key driver. Started to become a little more obsessive conscious of my times.

Anyway onto the brag ..

Week 3/4 PP
27th March was looking at 7:32 over 2k 1:53 split (this was me pushing as hard as I could)

Week 7 PP
24th April managed 7:05 @ 1:46.3 average split (again pushing with what felt like same degree of intensity)

So not my target but a massive improvement which makes me think it was always in there.

Practically what have I been doing ?
1) Slowed down the long distance pieces to around 133 at a low SPM (24) - this is taking some getting use to I use to not have much difference between fast pieces and slow pieces and Id pull at 29 SPM for 10k.
2) Removed my ego in respect of times, so what if I go a little bit slower on the SS follow the HR
3) Tried to improve my pacing by using HR zones to manage where I am when doing longer ranked pieces
4) Follow the plan but listen to my body, I felt broken on Monday so even through it was mid weeks on the Plan I gave myself a full rest day of doing nothing

Just some ramblings .. Bring on 6mins X secs

Cheers
Jon

43 / 95kg / 179

30 mins 7833 // 6km 1.54.8

[Dangerscouse]

Thanks chaps. I'm still cross with myself....went to bed in a foul mood and resolved to do this again despite how much it hurt. From the early days of the BPP my pacing was naff and in 8mths its not improved at all. I have a whiteboard with my plan on, I have it configured in Ergzone but it all goes to pot after the first pull. My brain says I need to get under the average cos I'm not strong enough to maintain it. I'm going to work on it now whenever I do a piece of any sort of pace.

Manage your chimp and work on negative splits. Maybe doing rate work for a distance e.g. 2k - 700 @ r24, 500 @ r26, 500 @ r28, 300 @ free rate. Obviously, the rates, and distance, can be changed to suit you e.g start at r26 or 27 etc.

The rate restrictions should stop you going banzai too early and the increase in pace over the distance will help you believe that neg splits are better.

Managing your chimp isn't easy and it takes consistent work as it's a slow process. Eventually, when you have a second or two to make a decision, your sense prevails over your emotions.

[Dangerscouse]

Lucky enough that I purchased a C2 a few years ago and its allowed me to continue to train through this bizarre period.

Been running Petes 5k plan on a lunch time, anyway I've started to look at the 2k time and looking for sub-7. Always enjoyed the rower but it was a workout tool rather than anything else so I took notice of times but it wasnt a key driver. Started to become a little more obsessive conscious of my times.

Anyway onto the brag ..

Week 3/4 PP
27th March was looking at 7:32 over 2k 1:53 split (this was me pushing as hard as I could)

Week 7 PP
24th April managed 7:05 @ 1:46.3 average split (again pushing with what felt like same degree of intensity)

So not my target but a massive improvement which makes me think it was always in there.

Practically what have I been doing ?
1) Slowed down the long distance pieces to around 133 at a low SPM (24) - this is taking some getting use to I use to not have much difference between fast pieces and slow pieces and Id pull at 29 SPM for 10k.
2) Removed my ego in respect of times, so what if I go a little bit slower on the SS follow the HR
3) Tried to improve my pacing by using HR zones to manage where I am when doing longer ranked pieces
4) Follow the plan but listen to my body, I felt broken on Monday so even through it was mid weeks on the Plan I gave myself a full rest day of doing nothing

Just some ramblings .. Bring on 6mins X secs

Cheers
Jon

43 / 95kg / 179

30 mins 7833 // 6km 1.54.8

Well done on the PB. With your build and progress so far you'll be sub 7 in the near future.

All four of those comments are what we all would have advised so it's good to see you have done what is best rather than what everyone thinks they need to do.

[MartinSH4321]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

[winniewinser]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Really strong Martin! ....congrats on another strong PB

[Tandstad]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Real strong result Martin! What was your old PB? I guess 4 minutes is long enough for it to be aerobic for the most part.

[MartinSH4321]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Really strong Martin! ....congrats on another strong PB

Thank you mate! We both can improve here, but my effort was less painful for sure

[MartinSH4321]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Real strong result Martin! What was your old PB? I guess 4 minutes is long enough for it to be aerobic for the most part.

Thank you mate, it was my first 4' TT so I wasn't sure about pacing but next time it's easier
Yeah, 3' is about 50/50 so this must be most aerobic. Have you done one before? You can go for 1300m (1:32.3 pace) for sure.

[Tandstad]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Real strong result Martin! What was your old PB? I guess 4 minutes is long enough for it to be aerobic for the most part.

Thank you mate, it was my first 4' TT so I wasn't sure about pacing but next time it's easier
Yeah, 3' is about 50/50 so this must be most aerobic. Have you done one before? You can go for 1300m (1:32.3 pace) for sure.

Then you can probably break 1250 next time no problem

No never done one of these before, not sure I will ever either

[lindsayh]

Then you can probably break 1250 next time no problem
No never done one of these before, not sure I will ever either

Yes Martin a lot of blue sky with this

[Dangerscouse]

4' TT for the challenge, 1.236m, it was far away from optimal, but not too bad to post it here

My plan was 390W/380/380/4XX and an overal of at least 390W (1:36.5).
Legs felt a bit tired and after the first minute I lost courage and slowed down a bit. Looking back I'm sure I can stand 380W for min 2+3 and can be at least 0.5'' faster, maybe even 1'' on a good day.

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,236m 1:37.0 382 1616 32 163
1:00.0 311m 1:36.4 390 1641 31 153
2:00.0 304m 1:38.6 364 1553 29 164
3:00.0 304m 1:38.6 364 1553 30 169
4:00.0 318m 1:34.3 417 1734 39 169

Well done Martin. With that finish if you can be braver in the middle, you'll find the extra metres