New Personal Best! Brag About That New Pb!

[KeithT]

I trimmed my 10k down to something approximating a representative time.

I punched in 45 minutes as the session to be rowed, but as usual, started accelerating through the row and thought that I might as well try for a 36 minute 10k as that fits very neatly into the 9 minute intervals.

But I kept accelerating and ended up with:

35:37-----10000-----1:46.8-----24spm-----168bpm
-9:00-------2472-----1:49.2-----23spm-----156bpm
18:00------2494-----1:48.2-----23spm------162bpm
27:00------2515-----1:47.3-----25spm------173bpm
35.37------2519-----1:42.5-----28spm------183bpm

2:10 off my (what was admittedly very soft) previous PB.

I think that there is a bit more in there, as I didn't start out with the intention of doing any kind of PB. The original intention was 45 minutes at 1:50 but I got distracted.

Excellent result and as others have said - much more there!!

[KeithT]

Gave the 1min TT a tickle today for the IRL.....PB +3m. A long way behind the muscle bound LWTs but progress . Not sure I can go much quicker ATM.

1:00.0 340m 1:28.2 45
0:15.0 83m 1:30.3 48
0:30.0 85m 1:28.2 40
0:45.0 86m 1:27.2 48
1:00.0 86m 1:27.2 44

Great row and negative split a 1', you keep getting faster on the short stuff while also getting better fitness with all the meters.

[winniewinser]

Gave the 1min TT a tickle today for the IRL.....PB +3m. A long way behind the muscle bound LWTs but progress . Not sure I can go much quicker ATM.

1:00.0 340m 1:28.2 45
0:15.0 83m 1:30.3 48
0:30.0 85m 1:28.2 40
0:45.0 86m 1:27.2 48
1:00.0 86m 1:27.2 44

Great row and negative split a 1', you keep getting faster on the short stuff while also getting better fitness with all the meters.

Thx Keith....I've got a 5k TT scheduled for this week which will be a whole new ball game ....then planning another 2km assault in Feb.

[Sb13ky]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

[Dangerscouse]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

Well done, that's a big improvement and long at that last 1k, you look like you've got more to give too

[winniewinser]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

Excellent and great progression coming from you....keep it up!

[Tandstad]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

Some superb progress right there

[KeithT]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

Nice, lot's of improvement with more to come.

[Big J]

I have been doing a hard tempo effort distance each week for the last 3 weeks. I did a 6k in 22:12 3 weeks ago, a 5k 2 weeks ago in 18:14, a 5k last week in 18:08, and this week I came back to the 6k. Wanted under 22:00 but I felt so good tonight! Went 21:46 for a 26 second PB. I will have to test a 6k when I have a chance to taper a bit in February.

Time Meters Pace Watts Cal/Hr S/M
21:46.1 6,000m 1:48.8 271 1234 28 169
3:39.5 1,000m 1:49.7 265 1211 29 150
3:39.4 2,000m 1:49.7 265 1212 28 162
3:39.3 3,000m 1:49.6 265 1213 29 168
3:38.0 4,000m 1:49.0 270 1230 29 174
3:36.9 5,000m 1:48.4 274 1244 29 179
3:33.0 6,000m 1:46.5 290 1297 30 184

Cracking pb there. 26 seconds is very substantial indeed

[Tandstad]

YEEEEEEEEEESSSSSSSSSSS!!!!!! FINALLY!!!!!

New PB by 179 meters.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,851m 1:46.8 287 1288 27
5:00.0 1,371m 1:49.4 267 1219 26
10:00.0 1,383m 1:48.4 274 1244 26
15:00.0 1,387m 1:48.1 277 1252 26
20:00.0 1,394m 1:47.6 281 1266 26
25:00.0 1,398m 1:47.2 283 1275 26
30:00.0 1,403m 1:46.9 286 1285 26
35:00.0 1,409m 1:46.4 290 1298 27
40:00.0 1,413m 1:46.1 293 1306 27
45:00.0 1,416m 1:45.9 294 1313 27
50:00.0 1,418m 1:45.7 296 1317 27
55:00.0 1,415m 1:46.0 294 1311 27
1:00:00 1,446m 1:43.7 314 1379 28

Last PB was set 5th of May, and needless to say I have had a lot of ups and downs, so it is so good to be able to PB on my favourite distance. Decided to go harder from start then usual, and see how far it could hold.

[Big J]

YEEEEEEEEEESSSSSSSSSSS!!!!!! FINALLY!!!!!

New PB by 179 meters.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,851m 1:46.8 287 1288 27
5:00.0 1,371m 1:49.4 267 1219 26
10:00.0 1,383m 1:48.4 274 1244 26
15:00.0 1,387m 1:48.1 277 1252 26
20:00.0 1,394m 1:47.6 281 1266 26
25:00.0 1,398m 1:47.2 283 1275 26
30:00.0 1,403m 1:46.9 286 1285 26
35:00.0 1,409m 1:46.4 290 1298 27
40:00.0 1,413m 1:46.1 293 1306 27
45:00.0 1,416m 1:45.9 294 1313 27
50:00.0 1,418m 1:45.7 296 1317 27
55:00.0 1,415m 1:46.0 294 1311 27
1:00:00 1,446m 1:43.7 314 1379 28

Last PB was set 5th of May, and needless to say I have had a lot of ups and downs, so it is so good to be able to PB on my favourite distance. Decided to go harder from start then usual, and see how far it could hold.

With one exception, negative splits the whole way. Outstanding work. So very close to 17k now too.

Rookie question, but how do you manage water consumption through that length of run? At that intensity, I'd be struggling with dry mouth for most of the second half of it I suspect.

[faach1]

YEEEEEEEEEESSSSSSSSSSS!!!!!! FINALLY!!!!!

New PB by 179 meters.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,851m 1:46.8 287 1288 27
5:00.0 1,371m 1:49.4 267 1219 26
10:00.0 1,383m 1:48.4 274 1244 26
15:00.0 1,387m 1:48.1 277 1252 26
20:00.0 1,394m 1:47.6 281 1266 26
25:00.0 1,398m 1:47.2 283 1275 26
30:00.0 1,403m 1:46.9 286 1285 26
35:00.0 1,409m 1:46.4 290 1298 27
40:00.0 1,413m 1:46.1 293 1306 27
45:00.0 1,416m 1:45.9 294 1313 27
50:00.0 1,418m 1:45.7 296 1317 27
55:00.0 1,415m 1:46.0 294 1311 27
1:00:00 1,446m 1:43.7 314 1379 28

Last PB was set 5th of May, and needless to say I have had a lot of ups and downs, so it is so good to be able to PB on my favourite distance. Decided to go harder from start then usual, and see how far it could hold.

Wow Jo-Andre, super impressive!

[KeithT]

YEEEEEEEEEESSSSSSSSSSS!!!!!! FINALLY!!!!!

New PB by 179 meters.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,851m 1:46.8 287 1288 27
5:00.0 1,371m 1:49.4 267 1219 26
10:00.0 1,383m 1:48.4 274 1244 26
15:00.0 1,387m 1:48.1 277 1252 26
20:00.0 1,394m 1:47.6 281 1266 26
25:00.0 1,398m 1:47.2 283 1275 26
30:00.0 1,403m 1:46.9 286 1285 26
35:00.0 1,409m 1:46.4 290 1298 27
40:00.0 1,413m 1:46.1 293 1306 27
45:00.0 1,416m 1:45.9 294 1313 27
50:00.0 1,418m 1:45.7 296 1317 27
55:00.0 1,415m 1:46.0 294 1311 27
1:00:00 1,446m 1:43.7 314 1379 28

Last PB was set 5th of May, and needless to say I have had a lot of ups and downs, so it is so good to be able to PB on my favourite distance. Decided to go harder from start then usual, and see how far it could hold.

Woohoo! Congrats, that is an impressive row in many ways and a nice improvement on your PB. Especially satisfying as you have fought thru the ups and downs.

[Dangerscouse]

Rookie question, but how do you manage water consumption through that length of run? At that intensity, I'd be struggling with dry mouth for most of the second half of it I suspect.

I'm sure Jo Andre will reply too, but I don't have anything to drink for anything under 30k, for any intensity, admittedly I'm not going as fast! . Maybe you need to do more nasal breathing? I wonder if that's part of the problem

[hjs]

YEEEEEEEEEESSSSSSSSSSS!!!!!! FINALLY!!!!!

New PB by 179 meters.

Splits
Time Meters Pace Watts Cal/Hr S/M
1:00:00 16,851m 1:46.8 287 1288 27
5:00.0 1,371m 1:49.4 267 1219 26
10:00.0 1,383m 1:48.4 274 1244 26
15:00.0 1,387m 1:48.1 277 1252 26
20:00.0 1,394m 1:47.6 281 1266 26
25:00.0 1,398m 1:47.2 283 1275 26
30:00.0 1,403m 1:46.9 286 1285 26
35:00.0 1,409m 1:46.4 290 1298 27
40:00.0 1,413m 1:46.1 293 1306 27
45:00.0 1,416m 1:45.9 294 1313 27
50:00.0 1,418m 1:45.7 296 1317 27
55:00.0 1,415m 1:46.0 294 1311 27
1:00:00 1,446m 1:43.7 314 1379 28

Last PB was set 5th of May, and needless to say I have had a lot of ups and downs, so it is so good to be able to PB on my favourite distance. Decided to go harder from start then usual, and see how far it could hold.

Congrats, and it looks like 17k is doable soon, second halve a good bit faster....