New Personal Best! Brag About That New Pb!

[MPx]

Who knew that hard work pays off?!?! PB by 1 min 38 seconds!!!!

Always awesome Stu, but that is another level. Well done matey.

[iangallagher]

Who knew that hard work pays off?!?! PB by 1 min 38 seconds!!!! This is possibly my proudest PB, as I was only hoping for getting 1:18.00, and in my wildest dreams I was hoping for 1:17.30.

Eyes closed for the vast majority of it, so I didn't let my preconceived ideas slow me down, and I took inspiration from Jo Andre and set off aggressively and hoped for the best.

I only started to wobble with 3k to go, but there were a few very major wobbles.

As ive said elsewhere Stu - a simply fantastic result! Just reward for all the effort you have been putting in and im super pleased for you. You've really set the bar high here and im excited to see your other PBs get taken down as well. Keep it up mate!!

[iangallagher]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

[Dangerscouse]

Always awesome Stu, but that is another level. Well done matey.

Thanks Mike. I seem to have found my ideal way to train.

[Dangerscouse]

As ive said elsewhere Stu - a simply fantastic result! Just reward for all the effort you have been putting in and im super pleased for you. You've really set the bar high here and im excited to see your other PBs get taken down as well. Keep it up mate!!

Thanks mate. It has certainly changed my perspective on what is possible

[winniewinser]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

As per Instagram....huge congratulations bud...hard sessions from JD paying dividends and another quality delivery

[MartinSH4321]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

Wow, really super strong Ian, big congrats!

[Big J]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

Excellent effort Ian.

[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.

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.

Thanks everyone for the kind words after my PB, much appreciated A lot of superb sessions in here right now, inspiring stuff! And yes, it was especially good to finally get it since I have had quite a few set-backs. But I liked the process that I used to prepare myself for the session, and I assume I will do quite similar(I split up the distance into pieces, so first I did 4x15 mins at target pace, next 3x20 mins, next would have been 2x30 mins if I had not HD'ed I also did the 4x5k at target pace(almost, at least), which was the one that finally gave me some confidence to try an all-out attempt) when working towards 17k, or whatever will be the next goal. Not decided yet what will be my next goals, but do have to say that I want to get the 8800 30 min, 17k 60 min and sub 1:15 HM at some point Will require some more hard work though!

@Big J: Regarding water consumption, just like Stu I do not consume during these kinds of workouts. I have never done longer than 90 minutes in a stretch, and did not drink for that one either. I ensure I am properly hydrated by drinking sufficiently earlier in the day, and after my warm-up I take another little sip before starting.

If I do intervals however, I always have water standing next to me so I can drink some during the breaks.

[Dangerscouse]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

This is very deserved mate. Your training has been superb, with incremental improvements day on day.

[hjs]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

This is very deserved mate. Your training has been superb, with incremental improvements day on day.

Very impressive, not just the result, but that rating, never been able to do that, over a 500 I would barely be able to rate so high.

[Dangerscouse]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

This is very deserved mate. Your training has been superb, with incremental improvements day on day.

Very impressive, not just the result, but that rating, never been able to do that, over a 500 I would barely be able to rate so high.

I agree about the rating. It's not something I have ever mastered without feeling like I'm going to destroy my back. I suspect I lose a bit of pace in the recovery as I'm not powering back up the slide, and I'm too inclined to maximise my stroke length, as I feel like a shorter stroke is counter productive

Ian, do you use Ergdata and do you know your stroke length at r43? I'll be interested to know what it is

[hjs]

I agree about the rating. It's not something I have ever mastered without feeling like I'm going to destroy my back. I suspect I lose a bit of pace in the recovery as I'm not powering back up the slide, and I'm too inclined to maximise my stroke length, as I feel like a shorter stroke is counter productive

Ian, do you use Ergdata and do you know your stroke length at r43? I'll be interested to know what it is

Stu, using that high rating would make it easier for most on the back, less force per stroke. For me its aerobicly not efficient.

I knew a dutch guy, super tall 2.07 but thin, 90 kg ish who rated 40 over 2k, and not slow, around 6.00, but it looked super wierd.

[KeithT]

I had a go at my first 60 minute row this evening. It's the first time I've been past 10k or 38 minutes. All things considered, it went very well.

All I planned to do was 16k, so a 1:52.5/500m split time. I went off the blocks slightly faster than that, committed myself to a modest neg split throughout the row and then went fast and steady (as opposed to slow and steady) on the final 10 minutes.

What's nice is that there was no temptation to HD at any point, and even the final 10 minutes felt easy enough. I've included a photo of the final readout to show the terminal velocity.

Fantastic result! Looks like more there too, well done.

[KeithT]

1km TT trial. Ended with a 2.57.5

With a few months more training i really feel a 2.56.x in there somewhere

Time Meters Pace Watts Cal/Hr S/M
2:57.5 1,000m 1:28.7 501 2023 43

0:43.6 250m 1:27.2 528 2116 43
0:44.1 500m 1:28.2 510 2055 42
0:44.7 750m 1:29.4 490 1985 42
0:45.2 1,000m 1:30.4 474 1930 45

This is soooo impressive! Going below 3:00 is one thing but now you are getting under 1:29 pace. You seemed to follow my positive split on the 1K too . I know you have done some good interval training but was it geared towards 1K or 2K or both?