New Personal Best! Brag About That New Pb!

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Nice row Keith. Can understand the mixed emotions but this will surely put you in a good place mentally for your next attempt when hopefully you will go sub 36.

Thanks, I do think it will help. I can tell myself I have much more to give when feeling like slowing down 60% of the way thru.

[Dangerscouse]

Thanks Ian, I cant let you and Stu get too far away from me. I learned some lessons for sure in this one.

Hahaha, that's more like the Keith that I was expecting!!! You're getting back on top of it already

Friendly motivation is a great driver to exceed your expectations, and we all know you're capable of it. You just need to believe it, and manage the chimp.

[DavidA]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congratulations on a great time and big jump in your PB!
Next time you will be able to tell the chimp - see how fast I went at the end, so you don't know what you're talking about.

David

[KeithT]

It's with mixed emotions that I post a new 10K PB by 16 seconds of 36:14 (1:48.7 pace)

So, why mixed emotions? Let's start with the good. It was a 16 second PB and was sort of unplanned as I wasn't feeling too fresh with good rowing and weight workouts the 5 days prior. I got on the rower with the idea I would set it to 10K and go at my desired pace for 5K-6K and see how I was doing, so not a completely planned TT attempt. Also, as I will explain later, I went really fast the last 500M so I know I had more. Now the bad. This is far from the sub 36:00 time I have as a goal and I feel my fitness is there to do it. Once again I let the chimp win some battles. I went thru the first 6K right where I wanted to be in total (though not paced optimally) but then "decided" I wouldn't be able to keep that pace and slowed down some and settled for just getting a PB. The last 2K below is very deceiving as the first 1500m was close to a 1:53 pace as I had let myself think "just get a PB" then I did last 500m under 1:35.

Time/Meters/Pace/SPM

36:14.8/10000/1:48.7/25

7:08.6/2000/1:47.1/27
7:10.5/4000/1:47.6/26
7:18.1/6000/1:49.5/25
7:24.1/8000/1:51.0/23
7:13.5/10000/1:48.3/24

Congratulations on a great time and big jump in your PB!
Next time you will be able to tell the chimp - see how fast I went at the end, so you don't know what you're talking about.

David

Thanks. That's the plan, it's amazing how much you can listen to that damn chimp.

[max_ratcliffe]

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36:14.8/10000/1:48.7/25

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Outstanding time, Keith, your mixed feelings notwithstanding.

A positive split doesn't work for me - it's too easy to listen to the chimp when you're ahead of target (I nearly stopped with 800m to go of my HM last month, because I was ahead of the clock, and felt that I'd still get a PB after a rest!).

Doug shared this a while ago as a method of negative splitting. I might use it next time I'm doing a TT:

40% at target +1
30% at target
20% at target -1
10% at target -2.

So for a 36' 10k, you'd do 4k at 1:49, the next 3k at 1:48, 2k at 1:47 and then the final 1000m at 1:46. I think.

[jimmyshand]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

I've just spotted this one, Phil. Nice distance. As you can see it's exactly the same 30 minute distance as mine so maybe we ought to have a little challenge to see who can break 8,017m.

Incredibly consistent and disciplined with the splits there, and enough left for a fast final split - great work!

[philjoakley]

Decided to have a night off 4 x 6 minutes 4R and went for 30 minute TT. Quite pleased to get to 8016m and beat 8k for the first time. I don't tend to do any endurance rows so this was quite a tough workout. Much prefer 5ks. Set off on pace and tried to hold it.


Time Meters Pace Watts Cal/Hr S/M
30:00.0 8,016m 1:52.2 247 1151 27 168
6:00.0 1,601m 1:52.4 246 1147 26 152
12:00.0 1,601m 1:52.4 246 1147 27 160
18:00.0 1,600m 1:52.5 246 1146 27 170
24:00.0 1,601m 1:52.4 246 1147 28 177
30:00.0 1,614m 1:51.5 252 1168 28 181

I've just spotted this one, Phil. Nice distance. As you can see it's exactly the same 30 minute distance as mine so maybe we ought to have a little challenge to see who can break 8,017m.

Incredibly consistent and disciplined with the splits there, and enough left for a fast final split - great work!

Thanks Alasdair. I'm not that keen to have another go. 30 minutes in one go is a long way for me as I don't do any steady distance rows. I prefer 5ks as it suits me best. I'm not fast enough for 2k and find the pace and amount of suffering involved in a 5k as my sweet spot.

[jimmyshand]

Thanks Alasdair. I'm not that keen to have another go. 30 minutes in one go is a long way for me as I don't do any steady distance rows. I prefer 5ks as it suits me best. I'm not fast enough for 2k and find the pace and amount of suffering involved in a 5k as my sweet spot.

That seems sensible - I feel like anything from 1k to 10k for me is just about right but I've got a big leap to go for sub-18 5k. Don't have much strength for the short stuff. But thanks for providing motivation anyway!

[philjoakley]

Thanks Alasdair. I'm not that keen to have another go. 30 minutes in one go is a long way for me as I don't do any steady distance rows. I prefer 5ks as it suits me best. I'm not fast enough for 2k and find the pace and amount of suffering involved in a 5k as my sweet spot.

That seems sensible - I feel like anything from 1k to 10k for me is just about right but I've got a big leap to go for sub-18 5k. Don't have much strength for the short stuff. But thanks for providing motivation anyway!

I went sub 18 a couple of weeks ago and it was a great feeling. You are not far off. A weekly session of 4 x 6 minutes was the key to building the fitness for me. My guess is that you can go sub 18.

[winniewinser]

HM PB ...got it done this morning....no dramas...all positive and really pleased to knock nearly 2mins off the PB . Onwards to other distances now.

[max_ratcliffe]

HM PB ...got it done this morning....no dramas...all positive and really pleased to knock nearly 2mins off the PB . Onwards to other distances now.

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Very nice. Sub 2:00 splits, too. Looks like you are now reaping the benefits of all the slower volume you've done over the last few months. Well done. 2 mins is huge.

[MartinSH4321]

HM PB ...got it done this morning....no dramas...all positive and really pleased to knock nearly 2mins off the PB . Onwards to other distances now.

Well done Alex, that's a big improvement! As Max said, all the slow stuff improved your aerobic base a lot, this will help for all distances. Very happy for you!

[winniewinser]

Very nice. Sub 2:00 splits, too. Looks like you are now reaping the benefits of all the slower volume you've done over the last few months. Well done. 2 mins is huge.

Thx Max....still felt tough to hold onto 2:00 pace but I was never going to HD today

Well done Alex, that's a big improvement! As Max said, all the slow stuff improved your aerobic base a lot, this will help for all distances. Very happy for you!

Cheers Martin, appreciate your support as always. 60' TT next week hopefully

[Dangerscouse]

HM PB ...got it done this morning....no dramas...all positive and really pleased to knock nearly 2mins off the PB . Onwards to other distances now.

Really well done mate. Very happy for you, not least as this is a distance you aren't naturally comfortable with.

It can feel frustrating to do a lot of long slow distance, but, behind the scenes, your fitness is improving. I have noticed you're over 1m metres already for this season.

[winniewinser]

HM PB ...got it done this morning....no dramas...all positive and really pleased to knock nearly 2mins off the PB . Onwards to other distances now.

Really well done mate. Very happy for you, not least as this is a distance you aren't naturally comfortable with.

It can feel frustrating to do a lot of long slow distance, but, behind the scenes, your fitness is improving. I have noticed you're over 1m metres already for this season.

Thx Stu. It was frustrating at first when the HR shackles went on but the process seems to have been good for me. I was racing a LOT of my sessions before so this proved to be a great eye opener.

This felt surprisingly hard to hold pace but that may be some mental toughness that needs to be replaced again. I can't fathom how people can do HM at 1:4x.... crazy

July will be less metres due to holiday and a couple of niggling injuries. I'll be doing another FM for FMMC at some point.