New Personal Best! Brag About That New Pb!

[MartinSH4321]

Had a crack at the 5k today, but HD'd at 3k. A pretty poor effort TBH, as I wasn't going much quicker than I did the 6k last week.

3:50.1 1000 1:55.0 28
3:53.6 2000 1:56.8 27
3:52.2 3000 1:56.1 27
:06.3 3019 2:45.7 9

Bearing in mind Stu's advice about doing a "punisher" after a poor effort, had a break for a few minutes and then first ever TT on the 500m (so an automatic PB):

1:38.2 500m 1:38.2 370 1572 40
0:20.1 100m 1:40.5 345 1486 39
0:19.2 200m 1:35.9 396 1661 41
0:19.4 300m 1:37.0 383 1619 43
0:19.7 400m 1:38.5 366 1560 40
0:19.9 500m 1:39.5 355 1522 42.

Following my current plan of seeing Dino's PBs and chipping the proverbial gnat's appendage off them...

I think I need a bit more stroke power to improve this - trading power for rate atm. I am going to try the following for a couple of weeks to see if I can bring this 500m down a bit. This is from a link that Lindsay shared recently, originally from a Ralph Earle. Target certainly won't be 1:20 through!

<>
During that time, squeeze the target from above and below with just two speed workouts per week.
For example, suppose your target is 1:20, then on Speed Day #1 do 300|250|200 @1:20 with as much rest as you want without getting cold.
On Speed Day #2, do 600|550|500 @ target+10 (in this case, 1:30), but with only 2:30 rest (i.e., go again when the flywheel stops).
Speed Day #3 = 325|275|225 @1:20.
Speed Day #4 = 600|550|500 @1:29
Each week add 25m to the @1:20 workout and subtract 1s/500m from the other.
<>

Nice one Max! As you had a pretty hard "WU" for 3k I estimate you'll be a bit quicker with rested legs.
Pacing looks good, first 100 maybe a bit faster if possible

[Tandstad]

Today.... it was the ''BIG ONE'', the Marathon,

Delighted to report I set a new British record in the 60-69 year olds Lightweight (under 75 kilo) Category.

2:47:22.5

1:59.0 pace

It also beat the Hwt record...so there's a target for you Nick Rockliff!


I was ably encouraged by my wife Carol Woodward and got into shape for it thanks to some great coaching from Eddie Fletcher so the record splits 3 ways I think!

I'm now going to start a 3 month training program with Eddie for a 100k and see if I can break the British Record for that one...as it's roughly 63 miles it will make a nice thing to do on my 63rd Birthday in September...that should earn me a decent sized bit of cake!

Another nice session, well done.

Only ever done one FM and that was a long long time ago. Never even thought about doing another but then again didn't say I wouldn't.

Great effort being a lwt anf 62.
I'm just practising. 3 years to go.
But hope to come close to me effort of yesterday.
FM: 2:42:55.4.: https://log.concept2.com/profile/1076802/log/45076823

You managed to sneak your amazing performance in there so quietly that it passed me completely! That is one smoking FM performance! Very strong PB's allround too

[Rod]

Great stuff, Rod! What a roll you're on. You're an inspiration to us older, LW rowers.

Thanks Hobbit, kind of you to say

The ranking lists for the ''little old men'' are a good source of motivation...climbing them can be good fun, do you use them at all?

https://log.concept2.com/rankings/2021/ ... 9&weight=L

[sjors]

You managed to sneak your amazing performance in there so quietly that it passed me completely! That is one smoking FM performance! Very strong PB's allround too

Thanks. You have some strong PB's This 10k: https://log.concept2.com/profile/960306/log/43559563 super flat. Strong

[max_ratcliffe]

I'm just practising. 3 years to go.
But hope to come close to me effort of yesterday.
FM: 2:42:55.4.: https://log.concept2.com/profile/1076802/log/45076823

Siebe, this is an outstanding row. And the quietest bragging possible on the "brag" thread.

[MartinSH4321]

I'm just practising. 3 years to go.
But hope to come close to me effort of yesterday.
FM: 2:42:55.4.: https://log.concept2.com/profile/1076802/log/45076823

That's a great FM and a very hidden post, well done!

[max_ratcliffe]

<>

NIce bounceback Max and I'm sure you can nibble more off that given some dedicated training

<>
Nice one Max! As you had a pretty hard "WU" for 3k I estimate you'll be a bit quicker with rested legs.
Pacing looks good, first 100 maybe a bit faster if possible

<>

LOL... nice one Max!
That's my oldest PB 07/12/18
Haven't tried it since, although maybe now I'll have do something about that

Thanks gents,

ErgData tells me that I got to 2:17 at rate 0, which is good going!

[sjors]

Siebe, this is an outstanding row. And the quietest bragging possible on the "brag" thread.

That's a great FM and a very hidden post, well done!

It was not a PB, so not to much to brag about

[Tandstad]

You managed to sneak your amazing performance in there so quietly that it passed me completely! That is one smoking FM performance! Very strong PB's allround too

Thanks. You have some strong PB's This 10k: https://log.concept2.com/profile/960306/log/43559563 super flat. Strong

Thanks Siebe, yeah I usually try to just increase the pace slightly all the way from start until 8k, after that it is time to empty the barrels Hoping once allergy season is over that some of these PB's can be updated!

[sjors]

Hoping once allergy season is over that some of these PB's can be updated!

When will that be?

[Tandstad]

Hoping once allergy season is over that some of these PB's can be updated!

When will that be?

Prime season for my part is probably September to April May through August is usually quite hard, with both grass- and pollen-allergy. Any upcoming targets for your part?

[KeithT]

Today.... it was the ''BIG ONE'', the Marathon,

Delighted to report I set a new British record in the 60-69 year olds Lightweight (under 75 kilo) Category.

2:47:22.5

1:59.0 pace

It also beat the Hwt record...so there's a target for you Nick Rockliff!


I was ably encouraged by my wife Carol Woodward and got into shape for it thanks to some great coaching from Eddie Fletcher so the record splits 3 ways I think!

I'm now going to start a 3 month training program with Eddie for a 100k and see if I can break the British Record for that one...as it's roughly 63 miles it will make a nice thing to do on my 63rd Birthday in September...that should earn me a decent sized bit of cake!

This is super impressive! Beats my FM that I just did for first time too. Did you flat pace it mostly?

[sjors]

Any upcoming targets for your part?

100km, but only when temp is below 20. All else depends on first getting stronger again.

[Rod]

This is super impressive! Beats my FM that I just did for first time too. Did you flat pace it mostly?

Thanks Keith and yes as flat paced as I could, here are the splits;
10k.........1:59.1
20k.........1:59.6
30k.........1:59.4
40k.........1:58.7
42195......1:54.6

Overall pace....1:59.0

It was a huge great relief when I finally saw the average pace come down to 1:59.2 as the record I was trying to beat was 1:59.3 pace.

[iangallagher]

Fancied a hard hit out today as just did a weight session yesterday.
Went for 10km and wanted to just beat my PB from the other week.

Time Meters Pace Watts Cal/Hr S/M
36:38.5 10,000m 1:49.9 263 1206 26 174
7:22.0 2,000m 1:50.5 259 1192 23 161
7:19.7 4,000m 1:49.9 263 1206 25 170
7:22.4 6,000m 1:50.6 259 1190 27 173
7:21.1 8,000m 1:50.2 261 1198 29 180
7:13.3 10,000m 1:48.3 275 1247 31 188

Not sure if im getting fitter as m heart rate is higher - or perhaps im just getting more comfortable being uncomfortable. Either way its a 16 second improvement in 10 days which im very happy with.