New Personal Best! Brag About That New Pb!

[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

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

Thanks mate, what a pity you had to HD. As Nick mentioned, your high volume is great for the long stuff but not the best preparation for 4' (I'm a bit in the same boat), nevertheless I'm sure you'll get a very good result with right pacing, good luck!

[ArmchairPhil]

10k

Wanted to check my progress training since the calendar year end when my 10 k best was 44:22.

Today 10k PB 42:45.3
2:08.2 166w 20s/m df114

Splits were fairly even.

Well chuffed. Have done a handful of 60m and one 15k so may give the HM a go in the upcoming challenge but going slow steady to try and put a marker down.

Phil

[Dangerscouse]

10k

Wanted to check my progress training since the calendar year end when my 10 k best was 44:22.

Today 10k PB 42:45.3
2:08.2 166w 20s/m df114

Splits were fairly even.

Well chuffed. Have done a handful of 60m and one 15k so may give the HM a go in the upcoming challenge but going slow steady to try and put a marker down.

Phil

Well done Phil. You should do a HM as it's a great challenge

[Dangerscouse]

Thanks mate, what a pity you had to HD. As Nick mentioned, your high volume is great for the long stuff but not the best preparation for 4' (I'm a bit in the same boat), nevertheless I'm sure you'll get a very good result with right pacing, good luck!

In reality mate it was inevitable. I'l give it another shot tomorrow morning and take it a bit easier

[WIghtsculler]

As per my signature below I have been allergic to long sessions on the erg. Mainly due to ego and competing with myself all the time. The red mist tends to come down after a few minutes of pulling. I completed a 5k earlier in the week (albeit poorly paced) and I decided to do a 30 minute row a couple of days ago. Again my ego got in the way and splits of 1.50 cropped up midway with disastrous consequences. I baled after 25 minutes. This morning I finally got across the 30 minute finishing line... ego still a problem and I am not displeased with the result, even if I am unhappy how I got there. I know that actually I need to dial it down a couple of notches and just get some good low intensity distance under my belt if I want to see the improvements down the track, but I have done it the hard way....next I have to start rowing smart!

30 7969 1.52.9 22
6 1544 1.56.5 21
12 1597 1.52.7 21
18 1585 1.53.5 21
24 1604 1.52.2 22
30 1641 1.49.6 26

I stopped after 3 mins to remove a top so I lost 10 seconds there....... 8000m is just there. but I think I will do the slow and steady first and then try to crash through the 8000m barrier in style.

Advice please as to what sort of splits I should be doing for the low intensity stuff. I was thinking between 1.57 and 2.00

[Dangerscouse]

Advice please as to what sort of splits I should be doing for the low intensity stuff. I was thinking between 1.57 and 2.00

What's your 2k PB? I go off 2k + 25 as a good (and proper) UT2 session, which is usually 2:04/05. If you use a HR monitor, cap the pace at 70%.

I suspect that you should be doing to 2:10- 2:14 if you're looking at just over 8k as a 30 mins PB, and you're naturally rowing at r21 for most of the session. This would indicate to me thay you lack aerobic fitness and you're relying on strength.

Don't let your ego dictate the pace as you will be doing grey zone training (too fast to be slow, and too slow to be fast) which is of limited benefit to build aerobic fitness or anaerobic adaptations. Occasionally doing it isn't too bad, but you need to go slower to get faster.

[WIghtsculler]

Advice please as to what sort of splits I should be doing for the low intensity stuff. I was thinking between 1.57 and 2.00

What's your 2k PB? I go off 2k + 25 as a good (and proper) UT2 session, which is usually 2:04/05. If you use a HR monitor, cap the pace at 70%.

I suspect that you should be doing to 2:10- 2:14 if you're looking at just over 8k as a 30 mins PB, and you're naturally rowing at r21 for most of the session. This would indicate to me thay you lack aerobic fitness and you're relying on strength.

Don't let your ego dictate the pace as you will be doing grey zone training (too fast to be slow, and too slow to be fast) which is of limited benefit to build aerobic fitness or anaerobic adaptations. Occasionally doing it isn't too bad, but you need to go slower to get faster.

Cheers Stu. Can you clarify. My PB is 6.45. Add on 25 secs (is that to the 500m split or the 6.45?) Where does that put me? 2.10 seems v slow. (I know I need a reset), but if it is going to me good I will just suck it up. I think I must have spent too long pulling too hard in a boat in my youth.... If you want to get selected for a crew it always helped to be leaving big puddles in the water.....

I do not have a heart rate monitor but I will do 15 mins tomorrow and then stop and check my pulse. Assuming a theoretical max of 170 (I am nearly 50) I want to see it at 115 / 120. I will then carry on with that as a target heart rate.

[max_ratcliffe]

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1k PB
3:29.4 1000m 1:44.7 32 175
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Congrats Max, that looks like a well paced TT and a great result!

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Very good Max, congrats!
Looks like it was very good paced and you emptied the tank the last 200m
1 goal less for 2020

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Yes Max!! Having your own erg necessitates that you set PBs. Well done mate

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Yes....well done on the PB, Max. Looking at the splits I'd say you weren't an idiot to start off with nor were u a wimp towards the end. Eh Stu?

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Sub 3:30... top work Max!
That's a great milestone to tick off.
Way better than I could do... been over a year since even tried a 1k... too chicken / pain averse!!

Thanks all,

I think this was my best PB for the season, at least based on %ile (but who's comparing?)

It wasn't as painful as I was expecting (that's the 2k) but one reason I did such a long w/u was to allay the nerves!

[max_ratcliffe]

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

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Still a good job, Alex. 1:38.6 for the first minute - no little ambition there!

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 - nice negative split, too. It looks like the shorter stuff is where your strengths lie for now, and I'm not surprised that this is your best %ile piece for the season.

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

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Hi Jon, and welcome to the forum. I was lucky enough to be able to buy one after lockdown started, and at cost straight from C2, but it's been crazy how stock has run out elsewhere in the world.

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.

I agree that the fitness must have already been there, and the month has been about sharpening. That's not to belittle the 7:05 - an outstanding improvement in a month. I think there's a lot more to come there, sub-7 can't be far away.

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
<>

Discretion is the better part of valour! There's some blisteringly fast splits in there, Martin. Never done a 4' TT - I bet the last 236m absolutely kill!

10k

Wanted to check my progress training since the calendar year end when my 10 k best was 44:22.

Today 10k PB 42:45.3
2:08.2 166w 20s/m df114

Splits were fairly even.

Well chuffed. Have done a handful of 60m and one 15k so may give the HM a go in the upcoming challenge but going slow steady to try and put a marker down.

Phil

You should be chuffed, Phil. This is a great time and improvement, and I agree with Stu - give the HM a go.

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morning I finally got across the 30 minute finishing line... ego still a problem and I am not displeased with the result, even if I am unhappy how I got there. I know that actually I need to dial it down a couple of notches and just get some good low intensity distance under my belt if I want to see the improvements down the track, but I have done it the hard way....next I have to start rowing smart!

30 7969 1.52.9 22
<>

I stopped after 3 mins to remove a top so I lost 10 seconds there....... 8000m is just there. but I think I will do the slow and steady first and then try to crash through the 8000m barrier in style.

Advice please as to what sort of splits I should be doing for the low intensity stuff. I was thinking between 1.57 and 2.00

So close to 8000! Any luck at all you will smash it next time, especially if you get some more volume in your legs. I think SS is supposed to be a lot slower than that - I've just started with an HRM and ergdata combined and it turns out I've been racing all my SS pieces. It was all good as I was making solid progress, but suddenly at the end of January I could barely complete anything at target pace. Time to quash my ego and get through a few slow and steadies for a good while.

[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
<>

Discretion is the better part of valour! There's some blisteringly fast splits in there, Martin. Never done a 4' TT - I bet the last 236m absolutely kill!

Tbh the last minute wasn't as hard as expected, that's the main reason why I think I was too slow in the middle. But I like this distance, properly done this last meters WILL absolutely kill!

[Dangerscouse]

Cheers Stu. Can you clarify. My PB is 6.45. Add on 25 secs (is that to the 500m split or the 6.45?) Where does that put me? 2.10 seems v slow. (I know I need a reset), but if it is going to me good I will just suck it up. I think I must have spent too long pulling too hard in a boat in my youth.... If you want to get selected for a crew it always helped to be leaving big puddles in the water.....

I do not have a heart rate monitor but I will do 15 mins tomorrow and then stop and check my pulse. Assuming a theoretical max of 170 (I am nearly 50) I want to see it at 115 / 120. I will then carry on with that as a target heart rate.

+25 is on the 500m average. I know that 2:10 will feel slow to you but it's far more productive. A good test if it's slow enough is that you should be able to sing if it's UT2. Maybe not fully sing, but the majority of a song. If you're struggling to sing, slow down even more, but make sure to keep doing some harder, shorter distances too.

If you haven't got a HR monitor don't worry about trying to measure it, as your max HR will most probably be something totally different than 220- age (that has been thoroughly disproved as a useful guide) and I have seen max HR of 165 and 204 from different people so the only way you can really know it, is to do some really hard intervals and see what it is. Wahoo Tickr is really good and relatively cheap if you want one, but they're not essential.

[winniewinser]

10k

Wanted to check my progress training since the calendar year end when my 10 k best was 44:22.

Today 10k PB 42:45.3
2:08.2 166w 20s/m df114

Splits were fairly even.

Well chuffed. Have done a handful of 60m and one 15k so may give the HM a go in the upcoming challenge but going slow steady to try and put a marker down.

Phil

Well done Phil! That is a sizeable reduction in PB so definitely something to be chuffed about and a great way to end the year.

[winniewinser]

As per my signature below I have been allergic to long sessions on the erg. Mainly due to ego and competing with myself all the time. The red mist tends to come down after a few minutes of pulling. I completed a 5k earlier in the week (albeit poorly paced) and I decided to do a 30 minute row a couple of days ago. Again my ego got in the way and splits of 1.50 cropped up midway with disastrous consequences. I baled after 25 minutes. This morning I finally got across the 30 minute finishing line... ego still a problem and I am not displeased with the result, even if I am unhappy how I got there. I know that actually I need to dial it down a couple of notches and just get some good low intensity distance under my belt if I want to see the improvements down the track, but I have done it the hard way....next I have to start rowing smart!

30 7969 1.52.9 22
6 1544 1.56.5 21
12 1597 1.52.7 21
18 1585 1.53.5 21
24 1604 1.52.2 22
30 1641 1.49.6 26

I stopped after 3 mins to remove a top so I lost 10 seconds there....... 8000m is just there. but I think I will do the slow and steady first and then try to crash through the 8000m barrier in style.

Advice please as to what sort of splits I should be doing for the low intensity stuff. I was thinking between 1.57 and 2.00

That's an impressive PB at low rate too, congrats!

[ArmchairPhil]

10k

Wanted to check my progress training since the calendar year end when my 10 k best was 44:22.

Today 10k PB 42:45.3
2:08.2 166w 20s/m df114

Splits were fairly even.

Well chuffed. Have done a handful of 60m and one 15k so may give the HM a go in the upcoming challenge but going slow steady to try and put a marker down.

Phil

Well done Phil. You should do a HM as it's a great challenge

Thanks Stu,Alex and Max for encouragement and many other contributors for advice including comments on mental approaches to hard efforts.
Have taken the plunge and ordered a polar optical HR monitor armband ( thanks Greg for his helpful post) as I feel this will give useful feedback on degrees of effort and also recovery.
Phil

[Dangerscouse]

Have taken the plunge and ordered a polar optical HR monitor armband ( thanks Greg for his helpful post) as I feel this will give useful feedback on degrees of effort and also recovery.
Phil

I'd say don't rely on it too much, as it can be quite fickle but it's good to see your resting HR as well as how quickly it drops in one minute after you've finished a session. Keep using RPE as well as the HR monitor