New Personal Best! Brag About That New Pb!

[hjs]

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!

Yes, that must be a technique matter. 1 second is 5 seconds on the split. Can’t be fitness/strength alone.

[DNA_Rower]

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

Well done, the 8k is a big milestone, the sub18:30 should now be relative easy

Well, it certainly wasn't easy, but I managed to get my first <18:30 5k this morning. Again it was the second attempt after a HD on Friday last week.

Was mentally very tough, as expected. I'd love to set 18min as my next big target but that feels a long, long way off.

I'll probably do a 2k on Friday morning so let's see how that pans out. Feels good to know I'm at peak fitness!

Time Meters Pace Watts Cal/Hr S/M
18:29.5 5,000m 1:50.9 256 1181 30 169
3:41.6 1,000m 1:50.8 257 1185 29 153
3:41.4 2,000m 1:50.7 258 1187 30 164
3:41.9 3,000m 1:50.9 256 1181 30 172
3:42.5 4,000m 1:51.2 254 1174 30 177
3:42.0 5,000m 1:51.0 256 1180 31 179

[DNA_Rower]

Rested up for a few days and retested my 5k. Followed Stu's advice and went out a bit faster and tried to hold on to it. Felt really good and delighted to join the sub 18 club. The last kilometre was really tough but I am so happy. If I never go faster than this again I can live with it.


Time Pace Watt Cal/Hr S/M
17:58.6 5,000m 1:47.8 279 1259 29 171
3:37.9 1,000m 1:48.9 271 1231 29 159
3:36.9 2,000m 1:48.4 274 1244 29 168
3:35.5 3,000m 1:47.7 280 1262 30 174
3:34.8 4,000m 1:47.4 283 1272 30 176
3:33.6 5,000m 1:46.8 287 1288 30 179

Well done Phil, sub18 is a big milestone! Your last effort clearly showed that you can do it when you're mentally ready. My sub18 felt the same, last k was super hard and I was so happy to have struggled through.
Now another big milestone should be relatively easy to get, 8k for 30'

Having just gone over 8k in 30min, and today just managed to get under 18:30 for 5k, I am pretty sure that with a <18min 5k you will absolutely smash 8k in 30min! I could not have got close to 18min!

[KeithT]

Next target is <18:30 5k (just need 3s for that) and I might try a 2k just to see where I am now.

Well done, the 8k is a big milestone, the sub18:30 should now be relative easy

Well, it certainly wasn't easy, but I managed to get my first <18:30 5k this morning. Again it was the second attempt after a HD on Friday last week.

Was mentally very tough, as expected. I'd love to set 18min as my next big target but that feels a long, long way off.

I'll probably do a 2k on Friday morning so let's see how that pans out. Feels good to know I'm at peak fitness!

Time Meters Pace Watts Cal/Hr S/M
18:29.5 5,000m 1:50.9 256 1181 30 169
3:41.6 1,000m 1:50.8 257 1185 29 153
3:41.4 2,000m 1:50.7 258 1187 30 164
3:41.9 3,000m 1:50.9 256 1181 30 172
3:42.5 4,000m 1:51.2 254 1174 30 177
3:42.0 5,000m 1:51.0 256 1180 31 179

Nice consistent effort. Did you have anything left at the end?

[winniewinser]

Well, it certainly wasn't easy, but I managed to get my first <18:30 5k this morning. Again it was the second attempt after a HD on Friday last week.

Was mentally very tough, as expected. I'd love to set 18min as my next big target but that feels a long, long way off.

I'll probably do a 2k on Friday morning so let's see how that pans out. Feels good to know I'm at peak fitness!

Time Meters Pace Watts Cal/Hr S/M
18:29.5 5,000m 1:50.9 256 1181 30 169
3:41.6 1,000m 1:50.8 257 1185 29 153
3:41.4 2,000m 1:50.7 258 1187 30 164
3:41.9 3,000m 1:50.9 256 1181 30 172
3:42.5 4,000m 1:51.2 254 1174 30 177
3:42.0 5,000m 1:51.0 256 1180 31 179

That's a really tidy 5k and just about where I'm looking to push towards next. Congrats!

[DNA_Rower]

Nice consistent effort. Did you have anything left at the end?

Not much. There was a real danger I slipped over 18:30 so took a lot of mental strength to make sure the last 250m kept me under!

[DNA_Rower]

That's a really tidy 5k and just about where I'm looking to push towards next. Congrats!

If your 10k or 2k times are anywhere recent then you should be fine with a <18:30 5k - they are much better than my times (although my PBs in those distances are from a couple of years ago).

[Dangerscouse]

Well, it certainly wasn't easy, but I managed to get my first <18:30 5k this morning. Again it was the second attempt after a HD on Friday last week.

Was mentally very tough, as expected. I'd love to set 18min as my next big target but that feels a long, long way off.

I'll probably do a 2k on Friday morning so let's see how that pans out. Feels good to know I'm at peak fitness!

Time Meters Pace Watts Cal/Hr S/M
18:29.5 5,000m 1:50.9 256 1181 30 169
3:41.6 1,000m 1:50.8 257 1185 29 153
3:41.4 2,000m 1:50.7 258 1187 30 164
3:41.9 3,000m 1:50.9 256 1181 30 172
3:42.5 4,000m 1:51.2 254 1174 30 177
3:42.0 5,000m 1:51.0 256 1180 31 179

Well done. That's really good to have managed to push through after a recent HD and for it to be mentally very tough.

[KeithT]

Nice consistent effort. Did you have anything left at the end?

Not much. There was a real danger I slipped over 18:30 so took a lot of mental strength to make sure the last 250m kept me under!

OK, good, so paced just right then.

[winniewinser]

That's a really tidy 5k and just about where I'm looking to push towards next. Congrats!

If your 10k or 2k times are anywhere recent then you should be fine with a <18:30 5k - they are much better than my times (although my PBs in those distances are from a couple of years ago).

Hope so. My 5k was as a HWT and I've dropped 8kg since then to be LWT. The 5k is one of my rows that I can't fathom how I did at the time . Just need some dedicated training.

Looking forward to see how your 2k progresses based on recent gains.

[Tony Cook]

Went sub 7’ for my 2k.
Somewhat buoyed with some other times I thought I’d give it a go but be sensible this time and avoid a HD at all costs. The plan worked - hard away, sit on 1:45 and wind it up from 400 with everything I’d got left for the last 21 strokes. I don’t think my HR really was 208 though, saw 181 on the monitor.

Time Meters Pace Watts Cal/Hr S/M
6:54.6 2,000m 1:43.6 314 1381 31 173
1:43.3 500m 1:43.3 318 1392 33 154
1:44.5 1,000m 1:44.5 307 1355 32 164
1:44.3 1,500m 1:44.3 308 1361 31 167
1:42.5 2,000m 1:42.5 325 1418 31 208

[DavidA]

Went sub 7’ for my 2k.
Somewhat buoyed with some other times I thought I’d give it a go but be sensible this time and avoid a HD at all costs. The plan worked - hard away, sit on 1:45 and wind it up from 400 with everything I’d got left for the last 21 strokes. I don’t think my HR really was 208 though, saw 181 on the monitor.

Time Meters Pace Watts Cal/Hr S/M
6:54.6 2,000m 1:43.6 314 1381 31 173
1:43.3 500m 1:43.3 318 1392 33 154
1:44.5 1,000m 1:44.5 307 1355 32 164
1:44.3 1,500m 1:44.3 308 1361 31 167
1:42.5 2,000m 1:42.5 325 1418 31 208

Woo Hoo!
Congratulations!

David

[Dangerscouse]

Went sub 7’ for my 2k.
Somewhat buoyed with some other times I thought I’d give it a go but be sensible this time and avoid a HD at all costs. The plan worked - hard away, sit on 1:45 and wind it up from 400 with everything I’d got left for the last 21 strokes. I don’t think my HR really was 208 though, saw 181 on the monitor.

Time Meters Pace Watts Cal/Hr S/M
6:54.6 2,000m 1:43.6 314 1381 31 173
1:43.3 500m 1:43.3 318 1392 33 154
1:44.5 1,000m 1:44.5 307 1355 32 164
1:44.3 1,500m 1:44.3 308 1361 31 167
1:42.5 2,000m 1:42.5 325 1418 31 208

Well done Tony, that's an excellent milestone to break and a very well paced 2k too.

[DNA_Rower]

Went sub 7’ for my 2k.
Somewhat buoyed with some other times I thought I’d give it a go but be sensible this time and avoid a HD at all costs. The plan worked - hard away, sit on 1:45 and wind it up from 400 with everything I’d got left for the last 21 strokes. I don’t think my HR really was 208 though, saw 181 on the monitor.

Time Meters Pace Watts Cal/Hr S/M
6:54.6 2,000m 1:43.6 314 1381 31 173
1:43.3 500m 1:43.3 318 1392 33 154
1:44.5 1,000m 1:44.5 307 1355 32 164
1:44.3 1,500m 1:44.3 308 1361 31 167
1:42.5 2,000m 1:42.5 325 1418 31 208

Congrats! I tried a 2k this morning and was heading towards the same pace but HD at 1k.

[winniewinser]

Went sub 7’ for my 2k.
Somewhat buoyed with some other times I thought I’d give it a go but be sensible this time and avoid a HD at all costs. The plan worked - hard away, sit on 1:45 and wind it up from 400 with everything I’d got left for the last 21 strokes. I don’t think my HR really was 208 though, saw 181 on the monitor.

Time Meters Pace Watts Cal/Hr S/M
6:54.6 2,000m 1:43.6 314 1381 31 173
1:43.3 500m 1:43.3 318 1392 33 154
1:44.5 1,000m 1:44.5 307 1355 32 164
1:44.3 1,500m 1:44.3 308 1361 31 167
1:42.5 2,000m 1:42.5 325 1418 31 208

Fantastic effort and well paced too. Welcome to the sub7 club