New Personal Best! Brag About That New Pb!

[winniewinser]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Well done Alex,

Nice improvement, but I must say that AMRAP of 100m sounds like a one way ticket to snap city to me!

The AMRAP is going to be 200m pieces with a target of sub 1:29.9.....continue til 1:30+ is hit......I may be done very quickly

[KeithT]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work, looks real consistent after the first couple pulls.

[winniewinser]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work, looks real consistent after the first couple pulls.

Cheers Keith.
These 100m TTs are a bit extreme really but ok for a once in a while bit if fun.

[KeithT]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work, looks real consistent after the first couple pulls.

Cheers Keith.
These 100m TTs are a bit extreme really but ok for a once in a while bit if fun.

Agree and unless you are like Martin they are hard to judge if you have the power that day - or one bad pull and you time suffers greatly.

[Dutch]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work winnie, its always nice to pb a sprint! what number was your footplate on out of interest?

[Dutch]

Decided to do a 2k test today. The only problem is that I have had 3 nights away on a 25 year old matress and it was about 90 in the room at night, so needless to say some terrible sleep, if any. I was up at 6 this morn and had a 5 hour trip back and defo dehydrated.
Anyway I needed to know where I was with fitness and times for training purposes so it was long over due.
I started this years training, with no training last year thats even worth mentioning and a 2k time from 2019 of 7.59.4. I did a 2k this year on feb 13th and lowered it to 7.39.9.
So after 3 month more training that has been sort of in the right direction I felt good at doing something lower.
I thought I might be able to hold 1.50 per 500 pace and ended with 1.52.2 for a total time of 7.29.0 dead so very happy.

time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
I let the pace be sensible and knew 7.26 or lower was not going to be, but I dug in a was determined to beat 7.30.
What lesson I did take from this TT was that pb targets for me should be smaller increments than the last pb pace. I tend to over reach on times and pace.
I also think alot of my ss training has been a little too quick and needs to be 30 min sessions at least.

[winniewinser]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work winnie, its always nice to pb a sprint! what number was your footplate on out of interest?

Thx ...I had 3 holes showing at the top...not sure what number that it.

Congrats on the 2k holy grail PB

[Dutch]

Tried a few sprint practice runs as I have an AMRAP session coming.... PB'ed my 100m by 0.2s

0:17.3 100m 1:26.4 48
0:04.8 25m 1:35.9 50
0:04.2 50m 1:24.0 43
0:04.2 75m 1:24.0 58
0:04.2 100m 1:24.0 43

DF155

No strength training of note so perhaps more in there.

Nice work winnie, its always nice to pb a sprint! what number was your footplate on out of interest?

Thx ...I had 3 holes showing at the top...not sure what number that it.

Congrats on the 2k holy grail PB

On sprints, some people say having the feet a bit further up the footplate helps, as you are pushing straighter with the legs and getting a bit more power, try with maybe try 5 holes showing. Its a bit more complimentry to the shorter stroke.

[faach1]

Decided to do a 2k test today. The only problem is that I have had 3 nights away on a 25 year old matress and it was about 90 in the room at night, so needless to say some terrible sleep, if any. I was up at 6 this morn and had a 5 hour trip back and defo dehydrated.
Anyway I needed to know where I was with fitness and times for training purposes so it was long over due.
I started this years training, with no training last year thats even worth mentioning and a 2k time from 2019 of 7.59.4. I did a 2k this year on feb 13th and lowered it to 7.39.9.
So after 3 month more training that has been sort of in the right direction I felt good at doing something lower.
I thought I might be able to hold 1.50 per 500 pace and ended with 1.52.2 for a total time of 7.29.0 dead so very happy.

time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
I let the pace be sensible and knew 7.26 or lower was not going to be, but I dug in a was determined to beat 7.30.
What lesson I did take from this TT was that pb targets for me should be smaller increments than the last pb pace. I tend to over reach on times and pace.
I also think alot of my ss training has been a little too quick and needs to be 30 min sessions at least.

Nice PB, I find more steady state is always needed.

[winniewinser]

Nice work winnie, its always nice to pb a sprint! what number was your footplate on out of interest?

Thx ...I had 3 holes showing at the top...not sure what number that it.

Congrats on the 2k holy grail PB

On sprints, some people say having the feet a bit further up the footplate helps, as you are pushing straighter with the legs and getting a bit more power, try with maybe try 5 holes showing. Its a bit more complimentry to the shorter stroke.

I've got size 12's ...can't go much higher

[KeithT]

Decided to do a 2k test today. The only problem is that I have had 3 nights away on a 25 year old matress and it was about 90 in the room at night, so needless to say some terrible sleep, if any. I was up at 6 this morn and had a 5 hour trip back and defo dehydrated.
Anyway I needed to know where I was with fitness and times for training purposes so it was long over due.
I started this years training, with no training last year thats even worth mentioning and a 2k time from 2019 of 7.59.4. I did a 2k this year on feb 13th and lowered it to 7.39.9.
So after 3 month more training that has been sort of in the right direction I felt good at doing something lower.
I thought I might be able to hold 1.50 per 500 pace and ended with 1.52.2 for a total time of 7.29.0 dead so very happy.

time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
I let the pace be sensible and knew 7.26 or lower was not going to be, but I dug in a was determined to beat 7.30.
What lesson I did take from this TT was that pb targets for me should be smaller increments than the last pb pace. I tend to over reach on times and pace.
I also think alot of my ss training has been a little too quick and needs to be 30 min sessions at least.

Great job breaking 7:30 with a new PB. You did this and already know things you can do better before next 2K TT so I am sure you can lower your time even more.

[Dangerscouse]

Decided to do a 2k test today. The only problem is that I have had 3 nights away on a 25 year old matress and it was about 90 in the room at night, so needless to say some terrible sleep, if any. I was up at 6 this morn and had a 5 hour trip back and defo dehydrated.
Anyway I needed to know where I was with fitness and times for training purposes so it was long over due.
I started this years training, with no training last year thats even worth mentioning and a 2k time from 2019 of 7.59.4. I did a 2k this year on feb 13th and lowered it to 7.39.9.
So after 3 month more training that has been sort of in the right direction I felt good at doing something lower.
I thought I might be able to hold 1.50 per 500 pace and ended with 1.52.2 for a total time of 7.29.0 dead so very happy.

time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
I let the pace be sensible and knew 7.26 or lower was not going to be, but I dug in a was determined to beat 7.30.
What lesson I did take from this TT was that pb targets for me should be smaller increments than the last pb pace. I tend to over reach on times and pace.
I also think alot of my ss training has been a little too quick and needs to be 30 min sessions at least.

Well done on the PB, but there is a lot to improve upon in your preparation, so you'll keep getting faster

[Dutch]

Thanks keith and danger, that row really really made everything click into place for me so with the adjustments and a planned approach, I am going to try 7.24 next time, just over 1 sec lower on pace per 500 and nothing to much to chase.
Chipping off little bits of time keeps the ego at bay as well and makes the row well within the capabilies of the mind.

[Dangerscouse]

Chipping off little bits of time keeps the ego at bay as well and makes the row well within the capabilies of the mind.

Definitely. Small steps are a great way of sustainably building your fitness, control and resilience.

[max_ratcliffe]

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time meters pace watts spm hr df
7.29 2000 152.2 247 26 168 130
150.1 500 150.1 262 25
153.3 1000 153.3 241 24
153.7 1500 153.7 238 26
151.8 2000 151.8 250 30

My plus points were I had one song on repeat and a good fan set up in my face and was going to finish regardless in my mind!

Things I could have done different were, I could have settled in quicker, I was on pace within 3 pulls and should have backed right down within the first 50 meters but continued for 200m at 1.46 pace, I could have been better rested maybe a day or twos time would have been better to d0 this 2k. My warm up was not that great, 3 x 300m at 1.45 pace not very gradual or subtle really and prob took a little from my tank.
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Well done Dutch, great pb.

I reckon you could go a split quicker right now with a more sober warm up. For a 2k, I do a 5k at modest pace, wait a couple of minutes then do 2x30" 1'r. The sprints are intended almost as a skills session to get to race rate - I try to ensure that I get target rate, but don't pay much attention to pace.

For the ski erg, 5k still seems like a long way for me, so I haven't tried this there yet.