New Personal Best! Brag About That New Pb!

[KeithT]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Good improvement and now you can go for the 14K next time.

[Tony Cook]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

[Dino]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

That 14.6 was just sitting there waiting to be blown away - and you certainly did that!
Great result Tony and on an impromptu session too (those are the best ones)

[Tandstad]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Good job Phil, great improvement

[Tandstad]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

Great stuff Tony, real strong hour

[winniewinser]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

Massive improvement Tony..... really well done

[Dangerscouse]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

Well done Tony, that's a really impressive increase in PB

[ArmchairPhil]

Thanks Tony Keith and JTands for encouragement.
Dino and Stu your encouragement and feedback is so helpful. Like the idea Stu of breaking the rate down into segments and getting brain acclimatised and Dino reassurance that 20ish is okay for longer pieces.
Hits home that to up the rate you don't necessarily need to keep effort the same.

Good job on 60 mins Tony

[iangallagher]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

thats a fine result mate!! i need to really pull my finger out and start working on the 60 minute time trial. It can only benefit everything else.
the trouble is, its such a long time to be on the erg and i'm not as mentally tough as i like to think i am!

well done again!

[iangallagher]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

congrats on the pb!! lovely work

[max_ratcliffe]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

Nice work Tony,
I suspect that you could get the 16k now if you pinned your ears back and went for it. But a full effort at an hour is draining, so if your focus is the 2k, probably wise to leave it for now.

[max_ratcliffe]

Yesterday 60mins 13812m 158w 21s/m
12m 2817 168w p145
24m 2769 159w p147
36m 2736 154w p150
48m 2739 154w p155
60 2751 156w p158

Resting pulse 56/m Max recorded 166/m

Had intended going for 14k then after first 5k doubts got the better of me so eased back a bit but then realised I could still get a PB. Felt close to the limit .
Pleased with training so far doing 10k/60m/75m steady state sessions mainly.
I am finding that increasing the stroke rate to 20-24 hard work should I practice with that in training?
Appreciate any suggestions moving forward .

Previous pb in March 13626m

Phil

Nice work Phil,

There's no question in my mind that you have to practice different rates, but that does come really quick, especially if you've been focusing on a narrow rate range in training. But without that small amount of preparation, the breathing can feel disrupted and that can really hit your confidence and result in a HR increase and greater RPE.

If you get used to r22, I think you've got 14k in the bag right now without any need for additional fitness.

[KeithT]

An unintended 60 min PB.
Had 3 x 19’ UT1 on my plan so thought I’d just set the time at 60 mins and go 1 min easy/recovery 19 mins harder with a 150 HR cap. It came at:
Time Meters Pace Watts Cal/Hr S/M
1:00:00.0 15,691m 1:54.7 232 1097 22 145
20:00.0 5,301m 1:53.1 241 1130 23 139
40:00.0 5,245m 1:54.3 234 1104 22 146
1:00:00.0 5,146m 1:56.5 221 1059 22 150
Beat my previous by about 1,000m but I’ve really got to break that 16k. Something for after I’ve finished my 2k plan.

Wow, great improvement, the 16K is a great goal to go for!

[Dangerscouse]

There's no question in my mind that you have to practice different rates, but that does come really quick, especially if you've been focusing on a narrow rate range in training. But without that small amount of preparation, the breathing can feel disrupted and that can really hit your confidence and result in a HR increase and greater RPE.

I agree with you Max. Mastering all of the stroke rate range is important, even if you are capable of going faster at a lower stroke, as it just means you're more able to cope with different types of stress and strain.

This falls into the 'work on your weaknesses' category, and I thoroughly believe that there are only benefits to do doing this. At the very least, facing your subtle, or overt, fears of something always adds a layer of confidence, and this needs constant attention as it all too easily slips away unnoticed.

[ArmchairPhil]

Thanks Ian

Max and Stu, appreciate the advice and will work on rate,.maybe vary sessions a bit more.
Also work on mental approach

Phip