New Personal Best! Brag About That New Pb!

[Dangerscouse]

Just an easy 75 minutes today capping HR at 135. 17954m avf 2.05.3

Hard 5km yesterday in 17.37 (1.45.7) which was a 16 second improvement from a few weeks ago. I dont think the next improvement will be so big sadly!

The next improvement better hadn't be so big as you're getting too close to my PBs

Really impressive effort mate

[Rod]

Congrats Rod

Thanks Alex, much appreciated.

[KeithT]

Half Marathon Time Trial
Time.....1:20:49.0
Pace......1:54.9

New British Record in the 60 - 69 Lightweight (under 75kgs/165lbs) Category.

My coach Eddie Fletcher has got me into the kind of shape where I'm setting all time PB's at the age of 62 and faster as an ''old'' Lwt than I ever was as a ''young'' Hwt so big thanks and hats off to him!

Onwards now to the Full Marathon in 2 weeks.

Sorry I've not been commenting to others on the training thread but to be totally honest with you I just can't keep up with it and as I'm so used to other social media platforms I find the posts just too long and difficult to digest...which is my fault so I'm just posting this for the few people I stay in touch with on here and not expecting any comments from those who post and support each other regularly as I appreciate I'm not really adding any ''value'' to the forum and only come on here when I've got something to ''crow'' about ....but here it is for a few ol' chums...happy rowing all.

This is excellent - congrats and keep us informed, love seeing the 'masters" rowers results.

[iangallagher]

Strange day today. Decided to take a crack at 10km today to beat my time of 38.31 set on 4th May - but started off a little earlier than normal. Didnt feel great from the off and set off far too ambitiously with splits of 1.51 and 1.52 for the first 4 km's. Water sloshing around in my stomach and negative thoughts in my head and canned it and did some weights instead.

The session was niggling away at me all day so i decided later in the day to try again, but this time just set out to chip away at my PB - nothing stupid.
Felt much better and managed to sneak under the 38 minute mark. Will keep chipping away but this is certainly a distance to be respected

Time Meters Pace Watts Cal/Hr S/M
37:53.8 10,000m 1:53.6 238 1119 23 164
7:37.5 2,000m 1:54.3 234 1105 23 151
7:35.7 4,000m 1:53.9 237 1114 23 160
7:36.9 6,000m 1:54.2 235 1108 24 165
7:35.6 8,000m 1:53.9 237 1115 24 170
7:28.1 10,000m 1:52.0 249 1156 25 177

[rtbrouwer]

Strange day today. Decided to take a crack at 10km today to beat my time of 38.31 set on 4th May - but started off a little earlier than normal. Didnt feel great from the off and set off far too ambitiously with splits of 1.51 and 1.52 for the first 4 km's. Water sloshing around in my stomach and negative thoughts in my head and canned it and did some weights instead.

The session was niggling away at me all day so i decided later in the day to try again, but this time just set out to chip away at my PB - nothing stupid.
Felt much better and managed to sneak under the 38 minute mark. Will keep chipping away but this is certainly a distance to be respected

Time Meters Pace Watts Cal/Hr S/M
37:53.8 10,000m 1:53.6 238 1119 23 164
7:37.5 2,000m 1:54.3 234 1105 23 151
7:35.7 4,000m 1:53.9 237 1114 23 160
7:36.9 6,000m 1:54.2 235 1108 24 165
7:35.6 8,000m 1:53.9 237 1115 24 170
7:28.1 10,000m 1:52.0 249 1156 25 177

Very well done, seems like a well paced piece you did there. And breaking the 38 mark is major milestone.

[winniewinser]

Strange day today. Decided to take a crack at 10km today to beat my time of 38.31 set on 4th May - but started off a little earlier than normal. Didnt feel great from the off and set off far too ambitiously with splits of 1.51 and 1.52 for the first 4 km's. Water sloshing around in my stomach and negative thoughts in my head and canned it and did some weights instead.

The session was niggling away at me all day so i decided later in the day to try again, but this time just set out to chip away at my PB - nothing stupid.
Felt much better and managed to sneak under the 38 minute mark. Will keep chipping away but this is certainly a distance to be respected

Time Meters Pace Watts Cal/Hr S/M
37:53.8 10,000m 1:53.6 238 1119 23 164
7:37.5 2,000m 1:54.3 234 1105 23 151
7:35.7 4,000m 1:53.9 237 1114 23 160
7:36.9 6,000m 1:54.2 235 1108 24 165
7:35.6 8,000m 1:53.9 237 1115 24 170
7:28.1 10,000m 1:52.0 249 1156 25 177

The PB's just keep on coming and another milestone ticked off too. More to come I'm sure.

[Dangerscouse]

Strange day today. Decided to take a crack at 10km today to beat my time of 38.31 set on 4th May - but started off a little earlier than normal. Didnt feel great from the off and set off far too ambitiously with splits of 1.51 and 1.52 for the first 4 km's. Water sloshing around in my stomach and negative thoughts in my head and canned it and did some weights instead.

The session was niggling away at me all day so i decided later in the day to try again, but this time just set out to chip away at my PB - nothing stupid.
Felt much better and managed to sneak under the 38 minute mark. Will keep chipping away but this is certainly a distance to be respected

Time Meters Pace Watts Cal/Hr S/M
37:53.8 10,000m 1:53.6 238 1119 23 164
7:37.5 2,000m 1:54.3 234 1105 23 151
7:35.7 4,000m 1:53.9 237 1114 23 160
7:36.9 6,000m 1:54.2 235 1108 24 165
7:35.6 8,000m 1:53.9 237 1115 24 170
7:28.1 10,000m 1:52.0 249 1156 25 177

Well done mate. 10k is a tough one to judge not least as you've got more time for your inner chimp (negative thoughts) to keep wearing you down

[Tandstad]

Strange day today. Decided to take a crack at 10km today to beat my time of 38.31 set on 4th May - but started off a little earlier than normal. Didnt feel great from the off and set off far too ambitiously with splits of 1.51 and 1.52 for the first 4 km's. Water sloshing around in my stomach and negative thoughts in my head and canned it and did some weights instead.

The session was niggling away at me all day so i decided later in the day to try again, but this time just set out to chip away at my PB - nothing stupid.
Felt much better and managed to sneak under the 38 minute mark. Will keep chipping away but this is certainly a distance to be respected

Time Meters Pace Watts Cal/Hr S/M
37:53.8 10,000m 1:53.6 238 1119 23 164
7:37.5 2,000m 1:54.3 234 1105 23 151
7:35.7 4,000m 1:53.9 237 1114 23 160
7:36.9 6,000m 1:54.2 235 1108 24 165
7:35.6 8,000m 1:53.9 237 1115 24 170
7:28.1 10,000m 1:52.0 249 1156 25 177

Great stuff Ian, sub 38 is a very strong result And doing it after a HD earlier, even stronger!

[max_ratcliffe]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

[winniewinser]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

Goof job there Max....a sizeable chunk taken off the 1k PB so congrats!

[MartinSH4321]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

Well done Max!
More than 4'' faster is a lot for 1k, and it will also help with proper 4' pacing. Good luck for your coming TTs, the shorter distances are easier to recover from, so no problem to do them in one month I think

[Dangerscouse]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

Well done Max. As Martin said four seconds is a big improvement. That extra two spm may have hurt you more than you realised.

[Gammmmo]

@Max - good update there on your 1K.

[KeithT]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

Nice improvement, pacing wasn't that bad as all splits within about 2 seconds. The first 200 usually is quicker as you start with some harder pulls. My favorite pacing strategy for the 1K is, some hard pulls to start and then start to settle some thru 100m, then 300m one second over planned pace, 300 at pace and then 300 one seond below planned pace or whatever you have left.

[Tandstad]

1k PB (previous 3:29.4)

3:25.1 1,000m 1:42.5 325 1416 35 180

0:40.7 200m 1:41.7 332 1443 35 168
0:40.4 400m 1:41.0 340 1469 36 180
0:41.1 600m 1:42.7 323 1410 35 184
0:41.4 800m 1:43.5 316 1386 35 185
0:41.4 1,000m 1:43.5 316 1386 35 185

Classic F&D. Was planning on 33spm to start with, but settled in to 35, which was clearly a bit ambitious. There's probably a bit more to chip off with better pacing, but I think that'll do for now.

Want to have a good go at 1' (again), 500m and 4' before the end of June (and I collapse in a heap of too much high intensity cherry without enough low intensity cake). Mmm cake.

Great stuff Max, over 4 secs PB is huge on the 1k!