New Personal Best! Brag About That New Pb!

[Tandstad]

A modest 2000m pb this evening on what was a training row with a bit of a push at the end.

Nominally, I had intended to do 2 sets of 2k, one at 6:40 and the other 6:50. Needing to hold 1:40/500m on the first, I was a little ahead of schedule into the last 400m of so so I pushed it a bit for 6:33.9 for a 6.2 second pb. I followed it up with a 6:43.1 afterwards, which was again a little faster than required.

Not max effort at all, so I reckon there is another 7-10 seconds in there, if my life were to depend on it. My biggest challenge is not talking myself out of these attempts as they aren't pleasant!

6:33.9 2000 1:38.4 27
1:38.8 500 1:38.8 28
1:39.4 1000 1:39.4 26
1:39.2 1500 1:39.2 27
1:36.6 2000 1:36.6 28

Great work Big J, you will be sub 6:25 before you know it! Rapid progress indeed

[Tandstad]

Crushed my HM PB by almost a minute with a 1:19:19!

After Stu's crushing of a couple HMs I said I needed to do one and shoot to break 1:20 - so decided to give it a try yesterday. This may be my biggest shock of a PB ever as I crushed the one I did just a couple months ago and I hadn't tapered or anything - just did CTC and another hard row Thursday. Then I think I had quite a bit more. Though I always start out too fast, that was my plan for this HM. I decided I would do the first 10K at a 1:52 pace and then I could do the rest at a 1:55ish and beat the 1:20 goal. Well, I went even faster for the first 10K and then did OK in the third 5K and was actually right at 1:52 thru 15K. Here I did slow to 1:55 even though I was doing OK, I was tired and hurting but OK. I did start to get the mind games telling me to stop but seeing on the monitor that I could actually fall to an even slower pace and break 1:20 I knew I could hang on. I stayed conservative until very end but then was pulling in the 1:30s for last few hundred meters. When done I was tired and in typical discomfort but not devastated. So, I could have started going faster sooner or I could have held to more like a 1:53/1:54 in the 4th 5K. I never beat a PB by this much and also not felt crushed - again, a couple days after a two hard rows....makes no sense but I will take it!

Time /Mtrs/Pace/SPM
1:19:19.8/21097/1:52.8/23

18:34.8/5000/1:51.4/24
18:35.8/10000/1:51.5/24
18:55.4/15000/1:53.5/23
19:11.9/20000/1:55.1/23
4:01.8/21097/1:50.2/24

Beautiful work Keith, well deserved no big surprise that you crushed your PB!

[Tandstad]

Crushed my HM PB by almost a minute with a 1:19:19!

After Stu's crushing of a couple HMs I said I needed to do one and shoot to break 1:20 - so decided to give it a try yesterday. This may be my biggest shock of a PB ever as I crushed the one I did just a couple months ago and I hadn't tapered or anything - just did CTC and another hard row Thursday. Then I think I had quite a bit more. Though I always start out too fast, that was my plan for this HM. I decided I would do the first 10K at a 1:52 pace and then I could do the rest at a 1:55ish and beat the 1:20 goal. Well, I went even faster for the first 10K and then did OK in the third 5K and was actually right at 1:52 thru 15K. Here I did slow to 1:55 even though I was doing OK, I was tired and hurting but OK. I did start to get the mind games telling me to stop but seeing on the monitor that I could actually fall to an even slower pace and break 1:20 I knew I could hang on. I stayed conservative until very end but then was pulling in the 1:30s for last few hundred meters. When done I was tired and in typical discomfort but not devastated. So, I could have started going faster sooner or I could have held to more like a 1:53/1:54 in the 4th 5K. I never beat a PB by this much and also not felt crushed - again, a couple days after a two hard rows....makes no sense but I will take it!

Time /Mtrs/Pace/SPM
1:19:19.8/21097/1:52.8/23

18:34.8/5000/1:51.4/24
18:35.8/10000/1:51.5/24
18:55.4/15000/1:53.5/23
19:11.9/20000/1:55.1/23
4:01.8/21097/1:50.2/24

Wow, great effort and well deserved!
And as you weren't crushed at the end you're capable of sub 1:19 for sure. So you have another milestone to beat next time, not bad!

I'll go for another HM PB this weekend I think and will go for sub 1:20 too, but now you're definitely out of reach

Looking forth to your HM attempt Martin, your big mileage and strong 60 min PB proves that a sub 1:20 just might be in there on a good day

[Tandstad]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

That's some real strong progress there Tony, almost a minute on the 10k good job! Like the pacing too, consistent until the last split, then empty the barrels!

[Tony Cook]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

Huge improvement and a good target to break - paced well too.

Thanks Keith. And well done on that HM too. Looks a long way to hold on to a 1:52 pace.

[Tony Cook]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

That's some real strong progress there Tony, almost a minute on the 10k good job! Like the pacing too, consistent until the last split, then empty the barrels!

Thanks, I’ve realised I have to go even paced. I was toying with upping the split by 1 second at 6k and then by another at 8k but that idea lasted from about 8k to 8,200m. Had to revert back to even pace. That extra second in the last 2k was really last 500 when the grunting could get louder for 50 strokes knowing it was about to end.

[Dino]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

Great PB Tony! Your last 2k was quicker than my 2K PB from a few weeks ago
If you can do it, even pace is the best way I think rather than any negative splitting or cushion building, but it needs fine judgement and commitment to pick the pace and stick to it. Sounds like you got it pretty much bang on when you keep delaying the ramp up to later and later in the piece as already at max effort and its all you can do to hold the pace you are already at.

[MartinSH4321]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

Another great PB Tony, well done!

[Dangerscouse]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

50 secs off a 10k is a massive performance Tony. Well done

[KeithT]

Congrats Keith, bit gingerly on the pacing

Thanks Henry. Not sure I will ever properly negative split on anything 5k and up. I have used negative splits well in 2K before and even 1K but that's about it. At some point you would think I would just force myself to try it even if it didn't work but I just always seem to get caught up in the moment.

I also never negative split, but “aim” to stay on track for the first 70% orso and from there just hold on.

Form must be good though 1min and hm within a short time.

Yeah I have never had a PB for a short and long row in a short time span like that. I feel pretty beat up today, couple easy rows planned for next 2 days to get my 200K for the Holiday Challenge then a couple days off for Holidays. While on form thought about testing 2K but have done a lot of TTs in recent months.

[KeithT]

Crushed my HM PB by almost a minute with a 1:19:19!

After Stu's crushing of a couple HMs I said I needed to do one and shoot to break 1:20 - so decided to give it a try yesterday. This may be my biggest shock of a PB ever as I crushed the one I did just a couple months ago and I hadn't tapered or anything - just did CTC and another hard row Thursday. Then I think I had quite a bit more. Though I always start out too fast, that was my plan for this HM. I decided I would do the first 10K at a 1:52 pace and then I could do the rest at a 1:55ish and beat the 1:20 goal. Well, I went even faster for the first 10K and then did OK in the third 5K and was actually right at 1:52 thru 15K. Here I did slow to 1:55 even though I was doing OK, I was tired and hurting but OK. I did start to get the mind games telling me to stop but seeing on the monitor that I could actually fall to an even slower pace and break 1:20 I knew I could hang on. I stayed conservative until very end but then was pulling in the 1:30s for last few hundred meters. When done I was tired and in typical discomfort but not devastated. So, I could have started going faster sooner or I could have held to more like a 1:53/1:54 in the 4th 5K. I never beat a PB by this much and also not felt crushed - again, a couple days after a two hard rows....makes no sense but I will take it!

Time /Mtrs/Pace/SPM
1:19:19.8/21097/1:52.8/23

18:34.8/5000/1:51.4/24
18:35.8/10000/1:51.5/24
18:55.4/15000/1:53.5/23
19:11.9/20000/1:55.1/23
4:01.8/21097/1:50.2/24

Beautiful work Keith, well deserved no big surprise that you crushed your PB!

Thanks was unexpected which makes it even better.

[flatbread]

tried a 2 x 2k workout today, to get a feel for the distance.

came close on the second one.

7:00.1 2,000m 1:45.0 302 1339 29 150

1:45.5 500m 1:45.5 298 1325 28 146
1:45.4 1,000m 1:45.4 299 1328 28 150
1:45.1 1,500m 1:45.1 301 1337 29 155
1:44.2 2,000m 1:44.2 309 1364 29 152

[Dave_G1986]

No PB to post for today but hopefully tomorrow! Is anyone else doing the holiday challenge and following the concept 2 plan? Tomorrow calls for a 30 minute TT so fingers crossed I can PB it

[iangallagher]

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

[max_ratcliffe]

Was going to do a 4 x 2k WP L2 session tonight but tiring day and I knew that wasn’t in me during the warm up. Wanted to do some hard yards so set the PM for a 10k and thought about stopping at every 2k point. Pushed on through and could see the projected time of 36:30. Got to the end and knocked 50sec off my previous.
36:28.0 10,000m 1:49.4 267 1219 25 158
7:18.2 2,000m 1:49.5 266 1216 25 146
7:17.9 4,000m 1:49.4 267 1218 25 153
7:18.5 6,000m 1:49.6 266 1214 25 160
7:18.3 8,000m 1:49.5 266 1215 25 164
7:15.0 10,000m 1:48.7 272 1236 25 168

Very good Tony, almost perfect flat pace. Evidently a 10k without breaks is easier than 8k with.

Crushed my HM PB by almost a minute with a 1:19:19!

<>

Time /Mtrs/Pace/SPM
1:19:19.8/21097/1:52.8/23

18:34.8/5000/1:51.4/24
18:35.8/10000/1:51.5/24
18:55.4/15000/1:53.5/23
19:11.9/20000/1:55.1/23
4:01.8/21097/1:50.2/24

Outstanding Keith, sub-1:20 is a huge milestone. Still don't understand your pacing - quite how anyone has the intestinal fortitude to fly-and-almost-die for so long is beyond me; but it obviously works for you.

It's really hard to keep up with all the pbs, but suffice to say, it's great to see so many people progressing every day. It really helps motivate

Well done all!

You are the worst offender at the moment, smashing out amazing times almost every time you erg .

tried a 2 x 2k workout today, to get a feel for the distance.

came close on the second one.

7:00.1 2,000m 1:45.0 302 1339 29 150

1:45.5 500m 1:45.5 298 1325 28 146
1:45.4 1,000m 1:45.4 299 1328 28 150
1:45.1 1,500m 1:45.1 301 1337 29 155
1:44.2 2,000m 1:44.2 309 1364 29 152

Soooo close to sub-7! It won't be long before you smash this (especially as this was a 2x2k, not a single TT).
Enjoy every step on the way.

4 minute time trial today and a nice PB.

Plan was to go hard for the 1st minute, pull back and control the 2nd two then rate up for the last minute.

Im most pleased with the middle section. plan was 1.34/1.35's for that so this went better than expected

Time Meters Pace Watts Cal/Hr S/M
4:00.0 1,296m 1:32.5 441 1817 37
1:00.0 331m 1:30.6 470 1917 40
2:00.0 321m 1:33.4 429 1775 34
3:00.0 321m 1:33.4 429 1775 35
4:00.0 323m 1:32.8 437 1803 39

Nice one Ian,
37spm is quite sedate for you isn't it? The training is obviously paying off, but I have a suspicion you've got more in you right now, let alone after more training.