New Personal Best! Brag About That New Pb!

[KeithT]

New 1K PB at 2:57.2

Great stuff Keith. We knew good news was on the way, but taking 2s off an already very strong pb is outstanding.

Thanks Max! I was feeling good going into this but didn't quite expect the result.

[winniewinser]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

[faach1]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

You’re in a good vein of form right now Alex, amazing work. Certainly more to come with this TT, as you alluded to!

[nick rockliff]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

Nice one Alex

[Tony Cook]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

That strategy looks painful!! But really well done to hold on. A lesser man would have HD’d in that third minute.

[Dangerscouse]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

Really good stuff mate, and I am a lesser man that Tony has alluded to. That drop in pace looks like it was a massive battle

[winniewinser]

You’re in a good vein of form right now Alex, amazing work. Certainly more to come with this TT, as you alluded to!

Thx Freddie

Nice one Alex

Cheers Nick

That strategy looks painful!! But really well done to hold on. A lesser man would have HD’d in that third minute.

No strategy here Tony ... well not the one I wanted anyway . I fancied a HD during every minute

Really good stuff mate, and I am a lesser man that Tony has alluded to. That drop in pace looks like it was a massive battle

I need to work on setting off to hard but bad habits die hard. Just got it to 90s and it seemed ok to complete.

[MartinSH4321]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

Very well done mate, respect for finishing after this first minute! And 9 PBs in 10 weeks, wow, so great, and still some PBs left that are ready to be crushed

[max_ratcliffe]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

Very good PB Alex,

Completely insane first minute; holding on to finish at after that is very impressive, let alone with such a good distance.

Very good SPI too. Just the rowing, or weights as well?

[winniewinser]

Very well done mate, respect for finishing after this first minute! And 9 PBs in 10 weeks, wow, so great, and still some PBs left that are ready to be crushed

Thx Martin......10k next

Very good PB Alex,

Completely insane first minute; holding on to finish at after that is very impressive, let alone with such a good distance.

Very good SPI too. Just the rowing, or weights as well?

Cheers Max....needless to say that wasn't the plan for this 4' .....1:37.5 for the first min was the idea so I rather shot myself in the foot.

Just rowing at the moment although I have finally managed to buy some small weights and will bring them into the routine.

[iangallagher]

4'TT PB +8M
Blew my lot in the first 60s ...the rest was painful but got done...9 PBs in 10 weeks!

4:00.0 1,220m 1:38.3 33
1:00.0 314m 1:35.5 34
2:00.0 301m 1:39.6 32
3:00.0 298m 1:40.6 33
4:00.0 306m 1:38.0 34

belted that mate and i love the way you went for it but hung on. Building up some lovely resilience!!

[iangallagher]

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

[Tony Cook]

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

I like it when a plan comes together. Great adjustments along the way for a very strong PB.

[Tandstad]

Didnt fancy my planned intervals yesterday so browsed my list of PB's and saw the 30 minute as low hanging fruit.

I didnt want to go full steam from the off - what i really wanted was a steady 20 minutes followed by a hard 10 minutes. So i set up ergzone with a 20 minute split. I purposely did this so i wouldnt get carried away. I just wanted to see 1.46's and 1.47's mainly for that piece with stroke rate at 30.

Got into a really nice rhythm during that segment and almost felt like 1.46 could be sustainable for quite a long time.

Then the goal for the 10 minute section was to up the stroke rate and sit on around 1.43. With 90 seconds to go i applied a bit of pressure and saw that if i could hit 1.37's then i'd break 8600 (which was never the goal at the start) - so that was all the incentive i needed

ime Meters Pace Watts Cal/Hr S/M
30:00.0 8,605m 1:44.5 306 1352 31
20:00.0 5,672m 1:45.7 296 1317 30
30:00.0 2,933m 1:42.2 327 1425 33

Huge PB Ian, this is superstrong

[iangallagher]

Cheers Jo Andre and Tony. A PB is always a good day and certainly nice knowing that there is more there with a proper pacing plan next time. Not sure how much more mind you!