New Personal Best! Brag About That New Pb!

[Dangerscouse]

Thanks all, really appreciate the kind words.
Post FM headache kicked in within an hour of finishing and still hangs around now. Overall I feel OK just with slightly saw sitting bones/glutes.
I will be going after a sub 3hr at some point and also hoping to PB my HM.....just not this week

That headache is a constant issue with the longer distances, but they do get a bit better with practice. I have had many of them and, if it's like mine, it's not really a headache but like your head is slightly being squeezed in a vice.

You should feel better tomorrow morning. It doesn't last after a good night's sleep.

[Tandstad]

Thought I’d try my luck with 5km again today. After yesterdays 2km I convinced myself that 5km at a considerably slower than 2km pace should feel ok.
Target was 1.44 and a fast start to get under average, focussing on keeping rate high.

Last time splits 3 and 4 were my slowest by quite a bit so I really wanted to hold pace through that section and I knew If I could then the result was there for the taking.

Time Meters Pace Watts Cal/Hr S/M
17:14.7 5,000m 1:43.4 316 1387 31
3:26.0 1,000m 1:43.0 320 1402 29
3:27.3 2,000m 1:43.6 314 1381 30
3:27.0 3,000m 1:43.5 316 1386 31
3:27.8 4,000m 1:43.9 312 1373 32
3:26.7 5,000m 1:43.3 317 1391 34

I think that’s it now for time trials for a few weeks. Work is going to be mental for quite a bit so I’ll just work on building my base

Like mentioned on IG, great session, and to do it so shortly after other hard sessions is marvellous! I am guessing you will be sub 17 on your next attempt

[Tandstad]

PB by default today as I got through my first Full Marathon unscathed. The new Citius Remex seat pad really worked well and I was relatively comfortable. I did have to make a loo stop around 24k but no other issues. Jelly babies and banana for energy and plenty of salty juice.

I would probably do this again unrestricted when my HR issues are resolved. For now I'll get back to my own plan. Pleased to get it under 2:15 and felt ok for a bit of a blast at the end to get it done quicker.

Amazing Alex, I bow down for everyone who complete a FM, and you did it at an strong pace too, and rate restricted, big congrats

[Dino]

...Post FM headache kicked in within an hour of finishing and still hangs around now....

I am no expert in this, but I get dehydrated pretty fast which can lead to headaches. This could be a sign either dehydration or low blood sugars. What was your urine colour like afterwards?
Maybe jelly babies and a banana weren't enough? Did you have a quick snack within 30 mins of finishing to boost up the blood sugar levels and then some quality food when up to it along with plenty of fluids?
Hopefully all good in the morning, but expect effects of the FM to last a few days... i.e. don't dive back into the rowing too soon! a day off or two, then some light recovery rows may be in order!!

[winniewinser]

That headache is a constant issue with the longer distances, but they do get a bit better with practice. I have had many of them and, if it's like mine, it's not really a headache but like your head is slightly being squeezed in a vice.

You should feel better tomorrow morning. It doesn't last after a good night's sleep.

Yep....head in a vice ....hoping the 2 Budweiser will smother it

Amazing Alex, I bow down for everyone who complete a FM, and you did it at an strong pace too, and rate restricted, big congrats

Thx mate

I am no expert in this, but I get dehydrated pretty fast which can lead to headaches. This could be a sign either dehydration or low blood sugars. What was your urine colour like afterwards?
Maybe jelly babies and a banana weren't enough? Did you have a quick snack within 30 mins of finishing to boost up the blood sugar levels and then some quality food when up to it along with plenty of fluids?
Hopefully all good in the morning, but expect effects of the FM to last a few days... i.e. don't dive back into the rowing too soon! a day off or two, then some light recovery rows may be in order!!

I've drunk at least 3litres since finishing and stuffed my face . I'm sure by tomorrow morning I'll be ok but appreciate the thoughts.

[iangallagher]

PB by default today as I got through my first Full Marathon unscathed. The new Citius Remex seat pad really worked well and I was relatively comfortable. I did have to make a loo stop around 24k but no other issues. Jelly babies and banana for energy and plenty of salty juice.

I would probably do this again unrestricted when my HR issues are resolved. For now I'll get back to my own plan. Pleased to get it under 2:15 and felt ok for a bit of a blast at the end to get it done quicker.

as others have said - thats a great effort particularly with the restricted rate. You need some mental fortitude to even attempt that distance so its very impressive!

[iangallagher]

Thought I’d try my luck with 5km again today. After yesterdays 2km I convinced myself that 5km at a considerably slower than 2km pace should feel ok.
Target was 1.44 and a fast start to get under average, focussing on keeping rate high.

Last time splits 3 and 4 were my slowest by quite a bit so I really wanted to hold pace through that section and I knew If I could then the result was there for the taking.

Time Meters Pace Watts Cal/Hr S/M
17:14.7 5,000m 1:43.4 316 1387 31
3:26.0 1,000m 1:43.0 320 1402 29
3:27.3 2,000m 1:43.6 314 1381 30
3:27.0 3,000m 1:43.5 316 1386 31
3:27.8 4,000m 1:43.9 312 1373 32
3:26.7 5,000m 1:43.3 317 1391 34

I think that’s it now for time trials for a few weeks. Work is going to be mental for quite a bit so I’ll just work on building my base

Superb effort Ian. Out of interest, what drag factor are you using?

thanks all!

Drag factor of 130 for this. Im still experimenting with the drags but the last couple of efforts ive settled here. Have never gone higher but might start doing some short sprints on a higher drag to see what impact that has. so many variables to keep this sport interesting!

[winniewinser]

PB by default today as I got through my first Full Marathon unscathed. The new Citius Remex seat pad really worked well and I was relatively comfortable. I did have to make a loo stop around 24k but no other issues. Jelly babies and banana for energy and plenty of salty juice.

I would probably do this again unrestricted when my HR issues are resolved. For now I'll get back to my own plan. Pleased to get it under 2:15 and felt ok for a bit of a blast at the end to get it done quicker.

as others have said - thats a great effort particularly with the restricted rate. You need some mental fortitude to even attempt that distance so its very impressive!

Many thanks Ian....hoping to try a faster rate/split next time as I know it's more than possible now.

[Tony Cook]

Took a whole second off my 100m
Never intended to even try it as I’ve been going longer distances. Last time I did sprints was 1st May. Was meant to do a hard distance today but I fell and twisted my knee and the warm up told me that it wasn’t going to be happy with a hard 30’. So extended the warmup and thought why not give the shortest distance a go. Could never get under 16.5 before.
Had one go at 200 DF - same old 16.6. Dropped the DF to 160 and hit 15.7 in 12 strokes.
Average Watts 724
Calories Per Hour 2790
Stroke Rate 50
Stroke Count 12
Drag Factor 26

Don’t know why it shows a DF of 26!!?

[boomingaway]

Took a whole second off my 100m
Never intended to even try it as I’ve been going longer distances. Last time I did sprints was 1st May. Was meant to do a hard distance today but I fell and twisted my knee and the warm up told me that it wasn’t going to be happy with a hard 30’. So extended the warmup and thought why not give the shortest distance a go. Could never get under 16.5 before.
Had one go at 200 DF - same old 16.6. Dropped the DF to 160 and hit 15.7 in 12 strokes.
Average Watts 724
Calories Per Hour 2790
Stroke Rate 50
Stroke Count 12
Drag Factor 26

Don’t know why it shows a DF of 26!!?

Wow, a second is massive! In my only attempts at 100m, I've always set the damper to the max (drag factor 218). Do people actually go faster on a lower setting? I guess I need to mess around with it.

[Tony Cook]

Took a whole second off my 100m
Never intended to even try it as I’ve been going longer distances. Last time I did sprints was 1st May. Was meant to do a hard distance today but I fell and twisted my knee and the warm up told me that it wasn’t going to be happy with a hard 30’. So extended the warmup and thought why not give the shortest distance a go. Could never get under 16.5 before.
Had one go at 200 DF - same old 16.6. Dropped the DF to 160 and hit 15.7 in 12 strokes.
Average Watts 724
Calories Per Hour 2790
Stroke Rate 50
Stroke Count 12
Drag Factor 26

Don’t know why it shows a DF of 26!!?

Wow, a second is massive! In my only attempts at 100m, I've always set the damper to the max (drag factor 218). Do people actually go faster on a lower setting? I guess I need to mess around with it.

I’ve tried it at DFs of 200, 160, 140, 120 and always did it at 16.6 or 16.7. I feel slower away at 200 - probably to do with the age related hypotrophy

[Rod]

PB by default today as I got through my first Full Marathon unscathed. The new Citius Remex seat pad really worked well and I was relatively comfortable. I did have to make a loo stop around 24k but no other issues. Jelly babies and banana for energy and plenty of salty juice.

I would probably do this again unrestricted when my HR issues are resolved. For now I'll get back to my own plan. Pleased to get it under 2:15 and felt ok for a bit of a blast at the end to get it done quicker.

Congrats Alex, a fine effort, great to see you getting a Marathon under your belt

[winniewinser]

Congrats Alex, a fine effort, great to see you getting a Marathon under your belt

Thx Rod

[Dangerscouse]

Took a whole second off my 100m
Never intended to even try it as I’ve been going longer distances. Last time I did sprints was 1st May. Was meant to do a hard distance today but I fell and twisted my knee and the warm up told me that it wasn’t going to be happy with a hard 30’. So extended the warmup and thought why not give the shortest distance a go. Could never get under 16.5 before.
Had one go at 200 DF - same old 16.6. Dropped the DF to 160 and hit 15.7 in 12 strokes.
Average Watts 724
Calories Per Hour 2790
Stroke Rate 50
Stroke Count 12
Drag Factor 26

Don’t know why it shows a DF of 26!!?

One second improvement is huge and 15.7 is very strong too

[MartinSH4321]

Took a whole second off my 100m
Never intended to even try it as I’ve been going longer distances. Last time I did sprints was 1st May. Was meant to do a hard distance today but I fell and twisted my knee and the warm up told me that it wasn’t going to be happy with a hard 30’. So extended the warmup and thought why not give the shortest distance a go. Could never get under 16.5 before.
Had one go at 200 DF - same old 16.6. Dropped the DF to 160 and hit 15.7 in 12 strokes.
Average Watts 724
Calories Per Hour 2790
Stroke Rate 50
Stroke Count 12
Drag Factor 26

Don’t know why it shows a DF of 26!!?

Well done Tony, 1 second off is huge for 100m!